Persons who are willing to work out in gym for keeping themselves fit are finding it very hard because of the time constraints provided in a single day for their office or for their family. What else can be done for staying fit? Bodyweight exercises are the perfect solution for this. Hardly they need to spend maximum of 1 hour which can be done inside the home. So, be a part of gymless revolution.
                                So, what is bodyweight exercise? The concept of bodyweight exercises is mainly using your own bodyweight and quality of inertia as means to develop your own physique. It was being derived from 'calisthenics'. Calisthenics comes from a greek word which means beauty and strength.It was named after a greek historian 'Callisthenes'.
                                There are many bodyweight exercises available in this world. Some of them are as follows:-

1. Lunges:-

             Done by bringing one leg forward and almost kneeling on the back leg. Once the forward leg makes 90o angle, then move up and repeat. There are many types of lunges like forward lunge, backward lunge and walking lunge etc.

2. Jumping Jacks (Star Jumps/Stride Jumps):-

             Done by jumping to a position with the legs spread wide and the hands touching overhead and then returning to a position with the feet together and the arms at the sides.


3. Sit-ups:-

               Done by lying down with the back on the floor, knees bent and bottoms of feet against the floor.  The shoulders are then lifted off the floor, bringing the chest closer to the knees and to lower back to floor with a smooth movement.

4. Crunches:-

               Only a concentrated but shorter movement of the abdominals is preferred as compared to sit-up. Shoulder blades are lifted off the floor, and abdominals tightened.

5. Push-ups:-

              Performed face down on the floor, palms against floor under the shoulders, toes curled upwards against the floor. The arms should go from fully extended in the high position to nearly fully flexed in the low position, while making sure to avoid rest on the floor.

6. Pull-ups:-

              The body is lifted up and moved down in a slow controlled manner by grasping an overhead bar using a shoulder-width grip.

7.  Squats:-

               Standing with feet shoulder width apart, squatting down as far as possible, bringing the arms forward parallel to the floor and returning to standing position.

8. Calf-raises:-

                Standing on a platform with an edge where the heels can hang, lift the body on the balls of the feet and then slowly return to starting position.

9. Dips:-

               Done between parallel bars by keeping the feet crossed and body is lowered until the elbows are in line with the shoulders. The subject then pushes up until the arms are fully extended, but without locking the elbows.

10. Flutter kick:-

                 Lying on your back, hands in fists under buttocks, move feet up and down near the ground.

11. Plank:-

                 Holding the ‘top’ position of a press up for extended periods of time.

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