Are you sick of hitting the gym for your traditional humdrum weights and cardio workout? Do you dread a workout that no longer challenges your muscles or your mind? If you answered yes to these questions then you may need to add a bodyweight exercise program to your regular workout regimen.

{The tuck jump will tone lots of muscles and help you work up a sweat!}

Bodyweight exercises are an effective way to infuse life into your exercise programs so you don’t give them up due to boredom. These exercises are also a great way to improve strength and tighten your body so keep reading to find out which bodyweight exercises you should be doing.

What Are Bodyweight Exercises?

Bodyweight exercises are considered strength training exercises, so you don’t have to worry that you won’t get in any muscle building and strength training. The difference between bodyweight exercises and traditional strength training exercises is that rather than free weights, your body is what is used to create resistance.

Just like with traditional strength training exercises, the results are found within the repetitions. It is in the repetitions where you see your muscles being sculpted into a beautiful shape that allows you to have the body you’ve worked so hard to gain.

Bodyweight exercises are also ideal because they make exercise accessible for those who would like to be proactive in weight loss and fitness but don’t have the money or time for expensive gym equipment or memberships. What’s more is that if you don’t quite feel comfortable exercising in front of a gym full of people, bodyweight exercises allow you to workout in the comfort of your home.

The more you progress in performing bodyweight exercises the greater your balance and flexibility will become, which will help improve your ability to be physically active.

Balance

To work your thigh and buttock muscles, do the one leg balance. This exercise is quite simple to perform, all you have to do is balance yourself on one leg for as long as you can. Be sure to inhale and exhale as you balance to stay still.

If you find that simply standing on one leg is too easy, you can turn this into a one leg squat, by dipping down and squeezing your inner thighs and buttocks to bring you body back up to standing position. Hold the balance for 30 seconds or perform 14-16 repetitions and then perform the same exercise on the other leg.

Wall Squats

Stand about 2 feet from a wall with your feet planted firmly on the ground, and your back against the wall. Slide your back down the wall until your knees are at a 90 degree angle and hold this position for as long as you can.

{The technique is the key to success with wall squats.}

Take slow deliberate breaths to allow yourself to hold this position longer. If you can no longer hold this position while also maintaining the proper form, then take a break and get back into this position and hold. This is a great conditioning exercise for running, skiing and tennis as well as a host of other sports.

Tuck Jump

The tuck jump is an exercise intended to help develop or improve explosive power. Before you perform this, or any other bodyweight exercises it is important to do a full warm up.

To perform the tuck jump begin with your feel shoulder width apart and your knees slightly bent. Squat down as is performing a squat and when you’re down, jump straight up bringing your knees to your chest in the air. Grab your knees (if you can) at the top of the jump.

Let go of your legs and control your landing to avoid injury. You should come down in the squat position, prepared to repeat this motion.

When you do tuck jumps do not perform them on concrete, instead find soft flat surfaces like a mat or the grass.

Reverse Crunch

If you’re sick of traditional crunches and sit ups then try the bodyweight exercise known as the reverse crunch. Not only will the reverse crunch strengthen and tone your abdominal muscles, according to a 2006 study published in the journal Physical Therapy, but it will also help you focus on balance.

To do the reverse crunch, lie on your back with hands out to the sides. Bend your knees and bring them towards your head, exhaling as you complete the movement. Your hips should lift slightly from the floor but make sure you don’t rock as this can lead to injuries. Hold the position for 1 to 3 seconds and repeat this move. Complete 10 to 15 repetitions, and as many as 3 sets.

Mountain Climbers

Some bodyweight exercises can be just as grueling as lifting a ton of weights or doing an hour on the treadmill. The mountain climber is one such body exercise. When performing this bodyweight exercise, maintaining the integrity of the movement is essential to avoid injury, especially to the back.

Starting position for the mountain climber bodyweight exercise is on your hands and knees in a sprinter’s position. Place your hands on the ground firmly and run in position for as long as you can. Keep your back straight throughout this exercise. If you have trouble with this, set a timer for 30 seconds and run in place until the timer buzzes and repeat several times.

Squat Thrusts

Squat thrusts are another bodyweight exercise that can improve explosive movements that many athletes rely upon.

Start squat thrusts with feet together in a standing position. Squat down and put your hands on the floor on the inside of your feet. Jump your feet backwards so you land in traditional push up position then jump your feet back near your hands and stand up. This is the full motion of the squat thrust, so starting and ending position is standing up with feet flat on floor.

{This bodyweight exercise targets a variety of muscles.}

Perform up to 3 sets of squat thrusts, and between 14 and 16 repetitions. If you can’t do more, slowly add more repetitions with each set until you can perform at least 14 reps.

Getting your body tight and toned so you can show off your hard work doesn’t have to mean lifting weights. Bodyweight exercises are sufficient to help you tone muscles and many of these exercises like mountain climbers and squat thrusts will also get your heart pumping.

If you can’t get in a full 30 to 45 minutes bodyweight exercise plan, break it up and perform them several times throughout the day until you have completed a proper bodyweight exercise regimen.

If you’re a do-it-yourself kind of dieter then you’ve probably been looking for a way to eat less sugary and salty foods. Read our review of Brad Pilon’s Eat Stop Eat to see how intermittent fasting can help you lose weight more effectively.