Before we start talking about the best body weight exercises for men, I need to answer a question that I get quite frequently: Why do we need to exercise? Yes, it might seem pretty simple and rather stupid to you, but trust me, there are people out there who don’t know why. So, it’s best we start with an explanation for the same. Shall we?
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1. Your memory improves
Yes, by exercising regularly, you achieve clarity of thoughts which is because there is more circulation of oxygen to your brain. Your brain feels more energized and active, and this in turn, helps boost your memory. Learning improves, and you become smarter. Simple.
2. Gives you good posture
Now I’m sure I don’t need to explain why you having a good posture is good. Are you kidding me?! Okay then. Good posture makes you look confident, which in turn, makes you look good. Also bad posture can cause a number of problems like neck pain shoulder ache, and back pain. These could get worse with age and develop into serious disorders. How to avoid all that? By exercising!
3. De-stress by exercising
All of us are pretty stressed nowadays, but we love talking about it and not doing anything to solve it, right? Well, if you do belong to the special few (let us call them the limited edition, shall we?), then you need to work out and delete the stress from your life.
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4. Better muscle strength
Exercise aids in strength building of our muscles. This, in turn, protects our muscles from arthritis. Elderly people who practice yoga are less likely to fall. Strength building is done in other forms of exercise too, but when done with bodyweight exercises, it is complimented by flexibility.
5. Circulation of blood improves
Exercise improves the circulation of blood through our system. The exercises which aim at relaxing our body, helps increase the flood of blood to our hands and feet. This, in turn, ensures more oxygen reaches our cells. As a result, our cells function better.
The twisting exercises of bodyweight work outs squeeze out the toxic poison from our cells and internal organs. Consequently, more oxygenated blood reaches our organs. The level of hemoglobin in our blood is also enhanced by exercise. It makes the platelets less sticky, and lowers the amount of clot-causing proteins present in our blood. Blood clots can cause strokes, and so, training your body prevents such strokes and decreases risks of a cardiac arrest.
6. Sleep better!
Sleeping longer won’t help you reap the advantages of a good sleep. Remember the days when you are successful at work or having a very fulfilling relationship, or were growing in your spiritual life. During these days, you will notice that you boomed in the adequate number of hours (8 for an adult). Oversleeping isn’t the solution but the problem. Often, when we are sad or stressed, we use sleep as a drug that shields us from the pain of reality. We just want to evade consciousness for as long as it is possible. Also, when you oversleep, you will notice that you don’t wake up all fresh and ready to take on the world. Rather, you are all groggy, uninspired and guess what, tired.
By exercising, you can improve your sleep cycle, so that you sleep better than longer!
Okay, are we ready to look at the workouts now? Thank you!
Best body weight exercises for men
Let us now tell you about the most amazing and effective body weight workouts for men.
Keep your body straight, your hands under your shoulders, and support your body weight on your toes. Now lock your core and form a straight line between your head, glutes and heels. Slowly lower your body so that your chest is only an inch away from the floor. Now with great energy use your arm to drive up.
2. Step-up with knee raises
For the step-up knee raises, you need a box. You can, however, improvise and use a box. Keep the box in front of you, and place a foot on it. While placing this foot, take the other foot, bringing the knee as high as you can. Slowly lower it down and step back on the ground.
Repeat the movement for the other side.
Begin by taking a press-up position, just discussed above. Now slowly jump forward. Make sure your legs land next to your hands. Take the starting position, and repeat.
Push-ups are great, but you need to do them correctly. They should hit your triceps, your shoulders, and pecs. That’s where maximum work needs to be done if you want a strong upper body.
Take the push up position, while keeping your back flat and your chin tucked slightly in. Make sure your abs and glutes are squeezed tight. Your elbows should be toward the sides, not like wings, obviously. Now go down slowly. At all times, your chest should run parallel to the floor and your knees should not bend. Perform three sets of five, to begin with. You can slowly increase your reps as the strength of your joints improves.
5. Spider crawl
To begin, take the press-up position, and then raise a foot off the ground. Now gently bring the knee toward your elbow. Hold the pose and then slowly return to the starting position. Repeat the movement.
While bringing your knee toward your elbow, make sure you squeeze your glutes and your stomach so that the workout is more powerful.
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6. Standing Long Jump
To perform this body weight exercise, you need to take a squat position while keeping your feet should-width apart. Slowly swing your arms back, and use that force to push yourself forward. For added momentum, bring your legs forward. Try to jump the greatest distance you possibly can, and land on your soles.
For this, you need to begin with your feet placed at shoulder-width distance from each other. Now squat until your thighs run parallel to the ground. Slowly place your hands on the floor, and kick your legs out. Take a press-up position. Extend your arms straight, and tuck in your legs at the bottom of the squat position. Now drive your body upwards through the heels. You should be six inches off the floor.
Repeat the movement 10 times for a stronger core.
You cannot have a list of bodyweight exercises for the upper body and leave out pull-ups, right? You need a bar for this. Grab it with your hands, while keeping them at shoulder-width apart. Now slowly pull your chest toward the bar. Then, lower yourself while keeping the body in control, and come back to the start position.
Throughout the workout, try to keep your abs and glutes squeezed. Also, make sure, your shoulder blades are pulled back and your feet are below you. Do not give in to the temptation of swinging; it can wreak havoc on your wrists.
9. Handstand wall walk
For this body weight exercise, you need to first take a handstand position while keeping your feet planted against a wall. Slowly move the hands forward, walking down the wall until you reach the floor. Repeat the walk ten times.
10. Frozen V-sit
Lie down on your back and take the position for this exercise. Now extend your hands, while lifting your legs three inches from the floor. Raise your core and legs up to touch your feet. You should hold the position for 10 seconds and then repeat.
11. Single leg glute bridge
The last exercise on our list today is the single leg glute bridge that will help you strengthen your core, your thighs, tighten your glutes and get rid of any extra fat on your upper body.
To take the position, lie on your back. Raise one leg above the floor. Now, raise your hips off the floor by using your core strength. Lower yourself toward the floor slowly.
Repeat the workout ten times initially, and then go for 20 reps to achieve a ripped body in no time.
Suggested read: Get Strong Shoulders With These Awesome Workouts
That is all we have on today’s post that discussed best body weight exercises for men. Did you find this useful? Do you have some specific query that the article didn’t address? You can ask that in the comment section below, and our experts will get back to you immediately.
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