Bodyweight exercises are a great way to stay in shape at home. They’re effective, they do not require any special equipment and you can do them anywhere, making them a perfect solution for people without equipment or when you are on holidays.
Below are 3 body weight exercises that you can do at home with a couple of variations of each exercise for different fitness levels.
This is general advice and these exercises may not be suitable for everyone, so please pick and choose which exercise and which version might be best for you, or consult an exercise physiologist for individualised exercise prescription.
Most of us know how to perform a squat and there are lots of variations depending upon your ability.
Level 1 of the squat is the chair stand.
Next level is to undertake a squat tap.
Once you have mastered this, you can progress to the full squat.
The second exercise is the push up, again beginner through to advanced versions.
Beginner level is a wall push up
Those familiar with push ups might also undertake them on the floor with hands and knees in a box position, or in a full push up position on hands and toes.
Again undertake 3 sets of 10 repetitions slowly.
The final exercise is the tricep dip. This one targets the tuck shop arms or the tricep muscle group at the back of the upper arm.
Accredited Exercise Physiologist & Credentialled Diabetes Educator.