1. Single Leg Squat:
The single leg squat is one of the most effective exercises for your core muscles. You can perform it with or without weight. A good way to do it is to stand up straight and place both feet on the floor, then bend forward at the waist so that your knees are bent 90 degrees and put your hands behind you with palms facing each other. Keep your chest high and keep your spine straight. Your head should not be turned to the side.
Hold this position for 10 seconds, then return to standing.
2. Single Leg Deadlift:
The single leg deadlift is another exercise that strengthens your core muscles and improves balance and coordination. Stand with your right foot slightly wider than your left and hold onto something solid like a wall or a door frame. Keeping your torso upright, lift yourself up until you feel resistance from the floor. Lower yourself down slowly while keeping the same height. Do not let go of anything during this movement.
Perform three sets of eight repetitions per set.
The plank is one of the best exercises to improve core strength. You don’t need any equipment at all for this one. Get into a push-up position, but instead of lowering yourself down, you lift yourself up. Hold this for as long as you can and try to work up to 1-2 minutes per hold.
This exercise is also great for your core muscles. Get into a plank position, lower yourself down until your chest touches the ground and then push yourself back up. Work on increasing the number of repetitions you do over time until you can do 100 in a row.
5. Hanging Knee Raises:
These strengthen the muscles in your upper legs and improve balance at the same time. Hang from a pull-up bar with your palms facing towards you and your legs straight. Try to lift your knees as high as you can without moving the rest of your body. You should feel this in your abdominals as well.
6. Hanging Leg Raises:
The hanging leg raise is a great exercise for strengthening your core muscles. It also works on your balance and coordination as well. Grab a pull-up bar with a reverse grip and lift yourself up so that your legs are straight and your knees are locked. Try to raise your knees as high as you can without moving the rest of your body. Hold this position for 10 seconds and then slowly lower yourself down.
This text is mainly about 6 top bodyweight ab exercises (Video). In our opinion it is clear that barbell deadlift is a great exercise for building more muscle mass. We have to try it!
1. Barbell Deadlift:
Barbell deadlifts can be a true test of strength and endurance. They work the muscles in your lower back, hamstrings, glutes, and traps. Load a barbell with a comfortable weight and stand with your feet hip width apart. Bend at your hips and bend down and grip the bar so that you can reach it comfortably with your hands. Keep your back flat (not arched) and pull the bar up as you stand up straight.
Squeeze your glutes as you do this. Lock the bar out overhead and lower it back down without dropping your hips or losing the tension you built during the lift.
Pull-ups are one of the most versatile movements you can do. You can work on climbing up to the bar, then lowering yourself down slowly to work on your eccentric control and then building explosive strength when you pull yourself up quickly. Pull-ups work your lats, rhomboids, biceps, forearms, and traps. Grip the bar with your hands facing forwards and wider than your shoulders. Pull yourself up so that your chin goes over the bar and then lower yourself back down slowly.
Do this for as many reps as you can.
3. Single Arm Pull-Up:
This is an excellent exercise for building up strength in one side of your body. It can also help you develop better balance. Place one foot in front of the other and grip a pull-up bar with one hand, with your palm facing towards you. Pull yourself up until your chin goes over the bar and then lower yourself down slowly. Switch which hand is gripping the bar when you can no longer do any more reps with that hand.
4. Pike Push-Ups:
This is a great exercise for strengthening your core. It works on your balance and also stretches your hip flexors while strengthening your chest, shoulders, and triceps. Get into the top of a push-up position and then raise one leg so that your foot is off the floor and then raise your hips so that your body is in the top half of a V shape. Lower yourself down slowly and then push yourself up explosively.
5. Reverse Grip Chin-Ups:
These are great for building up your biceps and forearms along with your back muscles. The reverse grip shifts the emphasis towards your bicep muscles and your forearms. Chin-ups, in general, are a great exercise to strengthen many of the muscles in your back. Grip the chin-up bar underhanded (palms facing you) with your hands wider than shoulder width. Pull yourself up and then lower yourself down slowly.
6. Single Leg Squat:
The single leg squat is another great exercise for your legs and core. It especially helps to improve your balance and coordination as well as strengthening your glut medius which helps to improve knee alignment when running. Place one foot in front of the other and then bend your knees and hips to squat down as if you are going to sit in a chair. Your back should stay straight and your front heel should remain in place on the floor. Push yourself back up using mainly your front heel and hip to lift yourself back up.
Keep your back straight and don’t let it bend forward.
Perform one leg at a time or do them together. The key is to keep your free leg straight and stable to help you balance and prevent you from cheating by using it to help lift yourself up.
When you get more advanced you can hold light weights (1-2kg/2-4lbs) in your hands to make the movement harder.
7. Single Leg Dead-Lift:
The single leg dead-lift is an excellent compound exercise that strengthens your glutes and hamstrings as well as your quads and core. Stand on one leg with your other foot a couple of feet behind you so that most of your weight is resting through your heel. Bend down and grip the floor with your hand just under your knee. Your back should be straight and looking towards the ceiling. Keep this position and push yourself back up using mainly your hips and glutes to lift yourself back to standing.
Don’t use your other leg or your back to help you lift yourself up.
Hold light weights (1-2kg/2-4lbs) in each hand for an added challenge.
The plank is an often overlooked but very useful exercise for runners. It works to strengthen your core, especially your transverse abdominus which is important for stabilizing your spine when running.
The plank position is the most challenging way to do this exercise so you may need to build up how long you can hold it at first. Use a wall or chair to help you balance if necessary.
Other Ways to Incorporate More Cardio into Your Life
No matter how busy you are, you can almost certainly fit some more cardio into your life. Even if you only find time to do a small amount it helps. Here are some ideas to help you find the time:
If your schedule allows you to sleep in a little later, get up early and go for a run before work. If you run in the morning, you’ll have more energy and probably won’t be as hungry at breakfast time.
You can also go for a quick walk or jog during your lunch break at work. Just grabbing some fresh air will help you to de-stress from the day and burn a few extra calories too.
If you find any of these exercises too difficult at first then try them with no weight or make the repetitions lower. As your strength and stamina increases gradually build up the intensity as you get fitter.
If you want to learn more about fitness and different ways to get fit, check out: Bodybuilding.
At this moment I’m reading a very good book about Fitness and Health.
Sources & references used in this article:
Exercise Benefits and Recommendations for the 6-Week Postpartum Period by B Loewen, C Collum, GA Ryan – Strength & Conditioning Journal, 2020 – journals.lww.com
Active video games for youth: a systematic review by A Barnett, E Cerin… – Journal of Physical …, 2011 – journals.humankinetics.com
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