From planks to push-ups, here are 4 body-weight exercises to tone you up

Updated on:3 December 2019, 18:04pm IST
Girls, your body weight is just about enough to give you the toned physique of your dreams. Here are four exercises to get the job done.
Sonakshi Kohli
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bodyweight exercises
Why lift when your body weight is enough for toning? GIF courtesy: Giphy

From gymming really hard to going through the trouble of stocking up dumb-bells and spending big bucks on fancy fitness equipment–the things we do to get a toned body are simply crazy.

But what if we told you that you could achieve your fitness goals without getting into these complications? Yes, you read that right. All you need is your own body weight.

Don’t believe us? Well, according to a study published in the Journal of Bone and Mineral Research, resistance training using your own body weight can tone your body like no other. So what are you waiting for? Start with these exercises right away:

Prisoner squats
This magical movement can strengthen your glutes, hamstrings, and quadriceps. It also works on the core–provided you keep it nice and tight while performing the exercise–according to a study published in The Journal of Strength & Conditioning Research.

bodyweight exercises
GIF courtesy: Giphy

Stand with your legs apart (slightly wider than your shoulder width), keep your feet parallel and your hands behind your head. Now, with a lifted chest and your elbows pulled back, bend down in a sitting position, keeping your back straight. Get back up, and repeat.

Forward lunge
A study published in The Journal of Strength & Conditioning Research in 2009 talks about the power of forward lunges when it comes to strengthening the hamstring and the quadriceps.

bodyweight exercises
GIF courtesy: Giphy

Stand with feet hip-width apart, push one leg a step back, and with your hands firmly placed on either sides of your waist, use the front knee to bend forward, keeping your upper body absolutely straight.

While you do this, simultaneously lift the heel of the foot of the back leg so that you’re on your toes as you bend. Keeping your upper body straight, get back up. Do this again a couple of times and then repeat with the other leg.

Planks
Who doesn’t want a flat stomach? Planks can help you achieve that, according to a report in Harvard Health Publishing. Performing planks can tone up the core as well as strengthen your entire body as it involves a lot of muscle groups from the front, back, and sides of your body.

body weight exercises
Image courtesy: Shutterstock.

To perform this multi-beneficial exercise, you need to start by taking the classic push-up position. Next, bend your elbows at a 90-degree angle and place your forearms on the floor. Keeping your elbows and shoulder in a straight line, look towards the floor and try to stabilise your body while keeping it ruler-straight. Involve your core strength to do so and hold the position for at least a minute. If you’re new to planks, start off by holding the plank position for 30 seconds and increase the duration gradually.

Close-grip push-ups
Ladies, you’ve also got to pay attention to your upper body, right? Don’t worry, push-ups can really take care of it all. In fact, according to a study published in the Journal of Physical Therapy Science, push-ups involve various muscles at once including the pectoral muscles, deltoids, triceps, and biceps. Thus, they are a one-stop solution to all your upper-body woes.

bodyweight exercise
GIF courtesy: Giphy

Just lie down on your chest with your face towards the floor. With your hands placed closer than your shoulder width on the mat and your toes firmly gripping the floor, breathe in and lift up your body approximately at an arm’s length.

Now, lower your body again until your chest almost touches the floor and exhale and get back up at an arm’s length just as before. Repeat this movement for 10-30 times depending on your strength and stamina.

Sonakshi Kohli Sonakshi Kohli

Twenty kilos down and struggling to maintain the weight loss by preaching healthy eating, while eating unhealthy every now and then.