These body weight exercises also help you in burning calories, building muscle and also help in boosting your metabolism.
Generally a full body workout involves pushups, planks, leaps, squats, lunges and glute bridges. Bridge exercise usually strengthens the whole abdominal region, hamstrings, the lower back and the glutes. Walking Lunges are very high intensity exercises that help in strengthening thighs and hips. This exercise will help you increase the strength of the muscles along the lower back and gluteus.A  In order to perform this exercise, Lie on your stomach and gently raise your legs and upper body at the same time. Bird-dog is an excellent exercise to stabilize the lower back (spine) during extremity movement. This site is for information and support only and NOT a substitute for professional medical advice, diagnosis, or treatment. Though, sometimes using body weight alone to exercise can bring in stress instead of strength.


If you feel this exercise difficult, you can make it easier by placing your knees on the floor. Squat is a position in which you couch or sit with knees bent close to the heels with your thighs parallel to the floor. The first thing you need to do in this exercise is to balance on your left leg and lean forward at the waist by keeping your body straight.
In order to do perfect leaps, get into a semi-squat position and jump sideways and then land on your right foot. Hold it there for 2 – 3 seconds and repeat it for 10 a€“ 12 times daily to increase your leg power. Begin this exercise routine by lying on one side with your elbow lined directly under your shoulder. Now bend your knees and raise your hips while maintain your back straight and keeping your feet on the floor.
To do a plank crawl you need to get in a pushup position, then lowering yourself down into the plank position by balancing on your forearms, elbows and toes.


If you find this exercise routine difficult then try the same sitting on a chair and standing up, now repeat this process a number of times to tone your body and provide some benefit to it.
Lift your hips off the floor by supporting your body with your forearm and keeping your feet stacked on top of one another on the floor. Now balance on one arm the come back to your initial push-up position, repeat the process by alternating the arm.
Hold your torso steady for 3 -5 seconds and then slowly lower your hips onto the floor repeat the same process by switching sides. These exercises that can be done anywhere and anytime, they are pushups, squats and many other moves that use your body weight.
Hold it there for 30 seconds and gently lower your hips back to the initial position and repeat the same for several minutes.



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