At-Home Bodyweight Exercises
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Don’t have access to a gym? Don’t have any weight training equipment? You can still get a strength-building workout using just your own weight. The best bodyweight exercises can help you build/maintain muscle and strengthen your core.
Bodyweight exercises give you an easy way to get a workout in virtually anywhere. And done properly, these exercises will build muscle without putting as much strain on your joints as traditional weight training.
Best Bodyweight Exercises
Pushup – Get down on the floor on all fours with the palms of your hands slightly wider than shoulder width with your arms extended but slightly bent. Extend your legs and tighten your core so you’re in a straight ‘plank’ position. Slowly bend your elbows and lower your chest towards the floor until your elbows are at a 90-degree angle. Push through your hands to raise your body back to the original ‘plank’ position. Pause before repeating.
Modified Pushup – There are a few ways to modify a push-up to make it easier. One is a ‘bent knee pushup’ – performed the same as a standard push-up but on your knees rather than toes.
You can also perform an ‘incline push-up’. Stand facing a wall or large, sturdy object like a dresser or your kitchen counter. Place your hands on the object a little wider than shoulder width and step back until you’re at an angle you’re comfortable with. Bend your arms to slowly lower your chest towards the object. Push up extending your arms until you are at the original position.
Plank – Start in a push-up position. Bend your elbows and lower yourself down so your forearms are flat on the floor with your elbows underneath your shoulders. Tighten your abdominals & core muscles so your body is in a straight line. Hold the position.
Bodyweight Squat – Stand with your legs about hip width apart. Slowly lower your hips back while bending your knees. Raise arms as you squat to help with balance. Be sure to keep your knees over your feet – don’t let them get too far forward. Ideally you’ll lower your hips until your thighs are parallel to the floor but use whatever range of motion works for you. Pause at the bottom of the squat then stand back up to the starting position.
Step-ups – Step-ups can be done using stairs, a sturdy box, or a step stool. Face the step and place one foot completely on the step. Step up bringing your second foot up to the step as well. Slowly reverse the movement, returning your feet to the ground. Repeat the movement a few times with your starting foot, the switch and repeat with your other leg.
Glute Bridge– This movement is great for your hamstrings, glutes, hips and core. Lay on your back with your knees bent and your feet a few inches from your butt. Put your hands/arms on the floor to help with stability. Keeping your body as straight as possible squeeze your glutes to push your hops up until your body is in a straight line. Pause then gently lower back to the floor.
Bird Dogs – This movement works your abs, glutes, core, and hips. Start 0n all fours with your hands directly under your shoulders and your knees under your hips. Lift your right arm to extend it out straight in front of you while simultaneously extending our left leg straight behind you. Try to create as straight a line with your arm, torso and leg as possible. Pause and then gently lower your arm and leg to the starting position. Repeat with your left arm and right leg.
You don’t need access to a health club or expensive home gym equipment to get a great workout. With the best bodyweight exercises, Seniors can build and maintain muscle mass, tighten their core, and strengthen their joints. All from the comfort of their own home!
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Additional Resources for Healthy Living
Unfortunately, there are a lot of web sites out there giving unreliable fitness advice. But there are also some great ones which we rely on when writing our articles. A few great resources for information you may want to also view include the National Institutes of Heath, the Mayo Clinic, and the World Health Organization.