body weight exercises that do not require weights help increase strength, burn fat and shape your figure effectively. Aim to complete 3 sets of each exercise, adjust the number of repetitions based on your fitness level.
Push-ups
Push-ups are basic exercises for the upper body that help strengthen the chest, shoulders, triplicate muscles and the mid- than. Exercises improve muscle endurance and help shape the upper body clearly. Push-ups also affect the muscles to stabilize, improve overall strength and posture.
Squat
Squats help strengthen the lower body, quadriceps, hamstrings, glutes and core muscles. This functional movement can be applied to daily activities, improving mobility and reducing the risk of injury.
Plank touches the shoulder
This exercise helps strengthen the torso, challenging shoulder stability and control. This exercise improves balance, coordination and control of the entire body.
Jumping in the same leg
This is an exercise that builds lower body strength and leg endurance. This move activates the legs, buttocks and torso, while increasing the heart rate to burn fat.
Start in a knee position with one leg forward and one leg back. Jump up, switch your mid- air so that your front leg moves back and your back leg moves forward.
Gently lower yourself into a knee position before repeating. Continue to switch legs to get the desired number of exercises.
Belly Clinging
Bicycle crunches are an effective core exercise that affects the entire abdomen and improves coordination. This move helps shape the abdominal muscles to be firm, strengthening the lower back and improving torsion control.
Bridge pose
Exercises that activate and strengthen the glutes, hamstrings and lower back. This exercise improves hip mobility and posture, while also affecting the core muscles to create stability. This exercise is especially beneficial for people who sit for long periods of time.
