How To Get Your Body Fit With Body Weight Exercises

Regular exercise increases metabolism and strength in your body. Women face many physical challenges. Also, like men, women at home or women at work want a fit body. Women can go the gym to get a fit and toned body but sometimes it is just not possible for them. If you are a woman and want a fit body, you just check the below exercises. These exercises required no gym as these are based on body weight, hence you can do these at home. Morning or evening, choose the right time for you and perform these exercises regularly.

Here are best body weight exercises you can do at home without equipment

Jumping jack

Jumping jack is one of the easiest exercises. To do jumping jacks, first, stand with your feet together and your hands down by your side. In one motion jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position.

High Knees

High knees come under cardio exercise. It pumps your heart and provide flexibility in your lower limbs. Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should be following the motion. Touch the ground with the balls of your feet.

Burpee

Burpee is a full body exercise. It benefits almost every muscle in the body. To do the burpee, first, stand with your feet hip-width apart and your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you. Kick your legs backwards into a press up position and lower your chest to the floor. Push your chest back up to the press up position thrust both feet forward so you are back in the squat position. Jump up and raise both hands over your head

Squat

Squat exercise works on your legs. To do squat, first, stand tall with your feet hip-width apart and your arms down by your side. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels. As you are lowering into the squat your arms will start to raise out in front of you for balance. Keep a neutral spine at all times and never let your knees go over your toes. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded. Pause then lift back up in a controlled movement to the starting position.

Pushup

Pushup works on your chest, arms and your back. Start on all fours with the hands on the floor slightly wider than but in line with the shoulders. The body should form a straight line from the shoulders to the ankles. Squeeze the abs as tight as possible and keep them engaged. Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torsoPause for a moment then push yourself back to the starting position.

Walking Lunges

walking lunges build shape of your lower body and strengthen your body. Place the hands on the hips, pull the shoulders back and stand tall. Step forwards with your right leg and slowly lower the body until the front knee is bent to 90 degrees. The back knee should never touch the floor. Push yourself back up to the starting position as quickly but safely as possible. Repeat with the left leg.

Mountain Climber

Mountain climber is another good full body exercise to burn calories. To do it,first, assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time.

Plank

Plank strengthen your core muscles and burns fat. It provides stability to your core. To perform the plank, first, start by getting into a press up position. Bend your elbows and rest your weight on your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for at least 25 seconds and increase it slowly.