4 Ancient Bodyweight Exercises for New Results

Ancient Indian Pushup Exercise:

The ancient Indian pushup exercise is one of the most popular bodyweight exercises among fitness enthusiasts worldwide. It was invented by the great yogi Swami Sivananda in 1875.

His goal was to promote physical culture through physical activity. He believed that if you want to live longer then you need to keep your mind active all day long and not just during sleep time. So he developed this exercise to improve your mental attitude.

Pushups are performed with hands placed behind back and feet together. You must try to touch both sides of your head at the same time.

If you do it correctly, you will feel a stretch in your chest area and in the front part of your shoulders and arms. You may also use some other parts of your body like legs or elbows to perform this exercise properly.

Modern Pushup Exercise:

In the past few years, many different types of pushups have been created. Some of them include the traditional pushup, the reverse pyramid pushup, the half moon pushup and others.

They are all very similar but they differ in their details. The main difference between these variations is how much weight you place on your forearms while performing them. Most modern versions require less than 100 pounds to complete successfully.

Pushups are perfect for developing your chest, shoulders, and arms. They can be modified in many different ways to work different muscles or concentrate on a specific part of your body.

It is one of the most useful exercises in existence and should definitely be a part of your exercise routine.

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How to do Hindu Squats:

Hindu squats were originally created by Native Americans over a thousand years ago. They were later developed further by the ancient Hindus.

Today they are still used in real life survival situations. They are very similar to other types of squats but they have their own set of rules and regulations

To start, you need to place your arms behind your back and clasp your hands together. This will force you to stoop forward slightly but it also increases the amount of weight your shoulders have to support.

With your arms locked, you now need to place your feet at a width that is comfortable for you. After this, you need to bend your legs until your thighs are at a right angle. When you do this, make sure that your knees remain pushed outwards as much as possible.

If you need to, it is perfectly acceptable to place one foot forward and the other foot back. This will allow you to keep your balance while performing Hindu squats.

With your feet placed, you need to slowly lower your body down by bending your knees. When you do this, make sure that your knees do not go past the point where your toes are pointing. Keep going until you can go no further and then start to push yourself back up again using your legs.

How to do Hindu Pushups:

Hindu pushups are just like normal pushups except that they place more emphasis on your shoulders and your arms. To begin the exercise, bend forward from the hips.

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Try to keep your back as straight as you can and lean forward slightly. When you reach the bottom of the movement, your thighs should be at a ninety degree angle relative to your body. At this point, you should be leaning forward and your weight should be supported by your heels. When you return to the starting position, make sure that your knees do not slip inwards towards each other.

If you find the normal position difficult to hold for an extended period of time, you can place your feet on the ground. When you do this, make sure that your knees remain pushed outwards so that they do not move inwards towards each other.

The closer to straight your back is, the more difficult the exercise will be. If you find that your back begins to hurt, place your feet on the ground. If you do this, make sure that you keep your knees pushed out and in the same position throughout the entire movement.

How to do Lunge with Twists:

Lunges with twists are a great exercise for working multiple muscle groups at once. It is a compound movement that works your hamstrings, butt, hips, core and shoulders all at the same time.

I highly recommend you do lunges as they are a very important exercise and you should ensure you are properly warmed up before doing them. To begin the exercise, take a comfortable lunge stance. Your front foot should be pointing straight ahead while your back foot is turned outwards at a forty-five degree angle. With your knees slightly bent, take a deep breath and then push both feet off the ground. As you step forward with your front foot into lunge position, twist your body from side to side. During the twisting motion, let your arms float up in the air. Do this for the desired length of time and then switch legs.

When you are done, return to the starting position.

This exercise can be made more or less difficult by changing your foot stance and the angle at which you are twisting. It is also possible to increase the resistance by holding light weights in your hands.

Make sure that if you choose to do this, you do not twist with your elbows facing towards each other. This can cause damage to your rotator cuff muscles.

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How to do Hindu Squats:

Just like the lunge with twists, these are another compound movement that work multiple muscle groups at once. The difference between these and lunges is that your legs remain in the same position the entire time.

They are great for working your butt as well as your hips and thighs. Begin by standing straight with your legs slightly apart. Your toes should be pointing straight ahead or slightly turned outwards. Take a deep breath in and squat down as far as you can. Try to have your knees go past your toes, but do not let your knees go over the tips of your toes.

When you reach the bottom of your squat, keep going down until your butt is nearly touching the ground. Hold for a few seconds and then come back up while keeping your back straight.

Make sure that you are pushing with your heels and not just shifting your weight onto your toes. You should feel the burn in your butt, hips and thighs after a few reps.

How to do The Plank:

The plank is one of the best core strengtheners out there. It also helps in strengthening your shoulders and triceps as well as many other muscles in your body.

To begin, you are going to get into a push-up position with your arms completely straight. Your body should form a flat line from your head to your feet. Try to keep your legs, hips and arms in a straight line. Do not let your hips dip or sag. Hold this position as long as you can. Start with a few seconds and work your way up to two minutes over time. If you start shaking too much, then drop to your knees. Make sure that your neck is aligned with the rest of your spine at all times.

How to do Crunches:

Crunches are probably the most well known core exercise out there, and for good reason. They help in strengthening your entire core as well as some of the smaller stabilizer muscles that surround it.

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To begin, lay down on your back. Your legs should be bent with your feet resting on the ground. Place your hands at your side or behind your head. Take a deep breath in and slowly breathe out. Then, using your stomach muscles, slowly lift your upper body off the ground until your elbows are close to touching your knees. Do not use any other muscle to lift yourself up. Slowly lower yourself back down again until your elbows touch your side. Try to get a good stretch as you lower yourself down.

How to do Back Extensions:

Back extensions, like the name suggests, helps in strengthening the muscles in your upper and lower back. While these aren’t as well known as some of the other exercise out there, they are definitely still worth doing.

These can be done either with a fitness ball or a regular weight bench. If you choose to use a fitness ball you will need at least a medium size one, though a larger one would probably be best. To begin, lie down with your stomach on top of the ball and then roll it forward until your shoulders are just over the edge. Your arms should be completely straight and next to your side. Keeping your legs straight, gently lift your legs off the floor a few inches (this is mainly just to take some of your body weight off of the ball so that it doesn’t pop you up). Hold this position for up to a minute. If at any point you start to feel strain in your lower back, then put your legs down. For the weighted version of this exercise, you are going to need a weight bench. To begin, lie face down on the bench and lift up your upper body so that your chest is over the edge of the bench. You should be supporting yourself using just your arms. Next, keeping your legs straight, raise them a few inches off the bench (this is mainly to take some weight off of your arms). Hold for up to a minute.

How to do Plank and Sisnons:

The plank and sissons are probably the best core strengtheners out there. They both strengthen almost every muscle in your body as well as helping to keep your body tight, strong and injury free.

To begin the plank, get into a press up position with your legs together and your elbows directly under your shoulders. Make sure that your arms, back, neck and legs are all in a straight line. Hold this position for as long as you can. You should be working to increase how long you can hold this by at least a minute each week. The sissons are basically like a side plank except that you rotate through a full circle, though try not to let your hips drop too much. To do this, lie on one side with your legs together and then lift your upper arm straight up while lifting your lower arm and leg up to meet it. Rotate only from your shoulders. Repeat on the other side.

How to do sit-ups and crunches:

Sit-ups and crunches are both very popular and well known ab exercises. They’ve been around for a long time and for good reason, they really work!

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Whether you choose to do just sit-ups or crunches is up to you, they both work the muscles in the same way though some people find one or the other easier to do. To begin, lie on your back with your legs bent and your hands either just behind your head or crossed over it. Raise your upper body off the floor by using your ab muscles and then lower yourself back down. To make this harder, put your feet up on a chair or something else that is solid and can support your weight. This puts your legs in an elevated position making the exercise a lot harder.

How to do Hip Raises:

Hip raises are another great exercise that strengthen your core as well as your hip flexors and ab muscles. This is also a very basic exercise that can be done with just the floor.

To begin, lie on your back with your arms at your sides and your legs together. Now simply raise your hips off the floor as high as you can. Squeeze your ab muscles as you do this and keep your back flat on the floor at all times. Hold for a second and then lower yourself back down. As this gets easier you can increase the difficulty by lifting your legs off the floor and holding them up as you lift your hips and holding them there for a second before lowering yourself back down. Tighten your abs and raise your hips off the floor, keep your shoulders pressed against the floor. Lower yourself back down and repeat. As this gets easier, you can increase the difficulty by lifting one leg at a time, just make sure to tighten everything up before you lift yourself off the floor.

There are many more exercises that you can add to your program to make it more challenging and to keep your body guessing. You should be careful what you add in though and only add in one new exercise at a time so that you can see how your body reacts to it.

Always listen to your body and never do anything that causes pain. Our bodies are all different so what is easy for me might be easier or harder for you and the same goes for the exercises. Just listen to your body and it will let you know what is right for you and what isn’t.

You may or may not have experience with any of these exercises but I promise you, they all work if done properly. Give them a try and see how you do with them.

Like I said, there are many more exercises that you can do and these are just the basics, but they will get you started in the right direction. Like anything else in life, it just takes practice and eventually it will become second nature to you and you won’t even have to think about it.

 

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Is irisin the new player in exercise-induced adaptations or not? A 2017 update by G Ayalon, JD Hostettler, J Hoffman, K Kizhatil… – Journal of Biological …, 2011 – ASBMB

AMP-activated protein kinase: ancient energy gauge provides clues to modern understanding of metabolism by IG Fatouros – Clinical Chemistry and Laboratory Medicine (CCLM), 2018 – degruyter.com

Introductory statistics for business and economics by BB Kahn, T Alquier, D Carling, DG Hardie – Cell metabolism, 2005 – Elsevier

Tai chi chuan by TH Wonnacott, RJ Wonnacott – 1990 – oheg.org

Pharmacotherapy of obesity by C Lan, JS Lai, SY Chen – Sports medicine, 2002 – Springer