bodybuildingdownunder
New member
This thread describes exercises require only your own body weight and minimal equipment.
Arms, shoulders, and chest
Standard Pushup
Equipment required: flat surface
Starting Position: Body is fully extended horizontally in a slight hollow position, supported only by the hands and feet on the ground. Arms are straight with the hands under the shoulders or slightly wider. Beginners may find it easier on their knees rather than their feet.
Motion: Bending at the elbows and shoulder, lower the chest toward the ground making sure to keep the legs and torso straight or slightly hollow. Stop when your chest has touched, or is slightly above, the ground. Raise back to the starting position and repeat as desired. Downward motion should be controlled, while upward motion should be quick to explosive.
Variations: Raising the legs off the ground increases the difficulty; a gym ball or chair are good for this purpose. Raising the arms by using parallettes or similar, will increase the range of motion. Add a clap (or 2 ) in the air to increase the intensity.
Tricep/diamond Pushup
Equipment required: flat surface
Starting Position: Body is fully extended horizontally in a slight hollow position, supported only by the hands and feet on the ground. Arms are straight with the hands directly under the chest, the thumb and first finger of each hand should be touching to form a 'diamond' shape.
Motion: Bending at the elbows and shoulder, lower the chest toward the ground making sure to keep the legs and torso straight or slightly hollow. Stop when your chest has touched, or is slightly above, your hands. Raise back to the starting position and repeat as desired. Downward motion should be controlled, while upward motion should be quick to explosive.
Variations: Raising the legs off the ground increases the difficulty; a gym ball or chair are good for this purpose. Using a medicine ball (or other small ball) under the hands greatly increases the stabilizing effort required, particularly in combination with a gym ball under the feet.
Handstand Pushup
Equipment required: flat surface, a wall to lean against at first is useful.
Starting Position: Body is fully extended vertically in a slight hollow position, supported only by the hands on the ground; at first leaning feet against a wall will be useful. Arms are straight with the hands directly under the shoulders, the fingers should be spread and pointing forwards.
Motion: Bending at the elbows and shoulder, lower towards the ground, making sure to keep the legs and torso straight or slightly hollow. Stop when your head has touched, or is slightly above, the ground. Raise back to the starting position and repeat as desired. Downward motion should be controlled, while upward motion should be quick to explosive.
Variations: Using parallettes for the hands increases the range of motion significantly.
Pseudo Planche Pushup
Equipment required: flat surface
Starting Position: Body is fully extended horizontally, laying flat against the ground on the stomach. Arms are by the sides with the hands placed beside the waist and either pointing towards the feet or head. Feet should be pointed so they can slide along the ground (wearing socks might help).
Motion: Straighten the arms at the elbow,pushing the torso upwards while sliding the feet to come forward , making sure to keep the legs and torso straight or slightly hollow. Stop when the arms are straight and you are as far forward as possible without tipping over. Lower back to the starting position and repeat as desired. Movement should be controlled and smooth.
Variations: Using a ball under the ankles is useful to facilitate shifting the weight forward. A medicine ball (or similarly sized ball) should suffice.
Chin-up/pull-up
Equipment required: bar or beam high enough so that you can hang from it by your arms.
Starting Position: Chin-ups can be performed with either an underhand or overhand grip. For an overhand grip, the palms face away from you, and are wider than shoulder width apart. For an underhand grip, the palms face toward you, and are about shoulder width apart.
Motion: Bending at the elbows and shoulder, pull yourself up so that your chin comes above the bar. Avoid swinging the body, or using your legs to thrust you up. Lower yourself back to the starting position and repeat as desired. The upward motion should be from quick to explosive, while the lowering should be controlled.
Dips
Equipment required: Still rings, parallel bars, dip bars, two chairs, or similar equipment.
Starting Position: Hold the bars/rings/chairs with palms facing towards you. Arms are straight, by the sides of the body, with body supported vertically only by the arms.
Motion: Lower your body, bending at the elbows and shoulder, until the shoulders are inline with the bars, or slightly above. Push back up vigorously to support, and repeat ad nauseam.
Mid-section/abdominals/back
Crunches
Equipment required: flat surface, optionally a chair, bed, gym ball, or similar to raise the legs onto
Starting Position: Start with your back lying on the ground and your feet together flat on the floor as close to your buttocks as is comfortable. Your knees should be together and raised. Alternatively you can raise the lower legs onto a chair, or similar, so that the upper leg is perpendicular to the floor. Hands should be across the chest or clasped under the head.
Motion: Bring your shoulders forward towards your hips, raising your upper back off the ground but making sure to keep you lower back on the floor at all times. It may help to think that you are trying to touch your nose to your belly-button (navel), but try not to strain in the neck (especially if you have your hands under your head). Hold (how long you should hold is arguable), and then lower to the starting position.
Leg Raises
Equipment required: flat surface
Starting Position: Start lying flat on your back on the ground. Your arms should lay straight by your side, palms facing down, legs straight and feet together; a cushion under your tailbone might be desirable if you are on a hard surface.
Motion: Keeping your legs straight and together, begin by raising your legs, bending from the hips. You should stop when the legs reach vertical, or slightly past. Lower your legs back to the starting position slowly, (don't just let them drop). Remember to keep legs straight and locked together at all times.
Hanging Leg Raises
Equipment required: a bar or beam to hang from
Starting Position: Start hanging straight down from a bar, preferably holding the bar with an overhand grip and with hands at or wider than shoulder width apart. Your whole body should be in one straight line (possibly a slight bend at the elbows if it is more comfortable).
Motion: Keeping your legs straight and together, begin by raising your legs, bending from the hips. You can stop when your legs reach horizontal, or keep going until your toes touch the bar. When you have gone as far as desired, lower your legs back to the starting position. Remember to keep legs straight and locked together at all times. All movement should be slow enough so that it is controlled, to avoid swinging.
Wall walking/wall bridges
Equipment required: wall, floor, and optionally a cushion or pillow.
Starting Position: Start standing about three foot lengths (heel to toe) away from the wall, with your back facing the wall. As you progress you can move closer to the wall. You may want to place a small cusion at the base of the wall in-line with where you are standing (for your head).
Motion: Reach your hands straight up, and lean backwards, reaching for the wall (at first this will take some faith). Once you are leaning against the wall, walk down it by lowering your hands toward the floor (gradually at first), keeping your feet flat and back arched. Once you hands have reached the floor, hold for as long as you fancy, and then walk back up the wall with your hands to a standing position. Repeat as desired
Legs
Toe raises/calf raises
Equipment required: flat surface, optionally as small block or low step to raise the toes onto.
Starting Position: Start in a standing position, feet flat on the floor (or ball of foot raised on a block or step) about shoulder or hip width apart and parallel.
Motion: Lift your heels off the ground, coming up as far as comfortable onto the toes. Hold briefly, then lower slowly back to the starting position.
Hindu squats
Equipment required: flat surface
Starting Position: Start in a standing position, feet flat on the floor about shoulder or hip width apart and parallel. Your hands should be clasped at your chest and your elbows pressed against your side.
Motion: Drop your arms down straight by your side and pull them back so that the hands are slightly behind the line of your buttocks. At the same time, lower your hips towards the ground, bending at the knees and coming up onto the toes; make sure to keep your back straight and keep you arms behind you to maintain balance. Keep lowering until the upper leg touches the lower leg or you are as low as you can comfortably go. When you are down all the way, simultaneously swing the arms up to horizontal and come back up, straightening your legs and lowering your heels back to the floor. Pull your arms back into chest and repeat.
The hindu squat should be done slowly at first to get used to the motion and balance. Once you are comfortable with the movement you can speed it up, but try to avoid 'bouncing' up from the bottom of the squat. The movement should be quick, but controlled.
One legged squats/pistols
Equipment required: flat surface
Starting Position: Start in a standing position with one leg raised out in front of you (doesn't have to be too high just yet).
Motion: Sit back, lowering down on the planted leg, and keeping the other leg off the floor by extending it out to the front. Keep lowering until you are sitting back on your calf. Raise up to the starting position, and repeat. You may need to use your arms creatively to help maintain balance; particularly at first.
- Gym/Swiss/Fit ball
- Paralletes
- Chin-up bar
Arms, shoulders, and chest
Standard Pushup
Equipment required: flat surface
Starting Position: Body is fully extended horizontally in a slight hollow position, supported only by the hands and feet on the ground. Arms are straight with the hands under the shoulders or slightly wider. Beginners may find it easier on their knees rather than their feet.
Motion: Bending at the elbows and shoulder, lower the chest toward the ground making sure to keep the legs and torso straight or slightly hollow. Stop when your chest has touched, or is slightly above, the ground. Raise back to the starting position and repeat as desired. Downward motion should be controlled, while upward motion should be quick to explosive.
Variations: Raising the legs off the ground increases the difficulty; a gym ball or chair are good for this purpose. Raising the arms by using parallettes or similar, will increase the range of motion. Add a clap (or 2 ) in the air to increase the intensity.
Tricep/diamond Pushup
Equipment required: flat surface
Starting Position: Body is fully extended horizontally in a slight hollow position, supported only by the hands and feet on the ground. Arms are straight with the hands directly under the chest, the thumb and first finger of each hand should be touching to form a 'diamond' shape.
Motion: Bending at the elbows and shoulder, lower the chest toward the ground making sure to keep the legs and torso straight or slightly hollow. Stop when your chest has touched, or is slightly above, your hands. Raise back to the starting position and repeat as desired. Downward motion should be controlled, while upward motion should be quick to explosive.
Variations: Raising the legs off the ground increases the difficulty; a gym ball or chair are good for this purpose. Using a medicine ball (or other small ball) under the hands greatly increases the stabilizing effort required, particularly in combination with a gym ball under the feet.
Handstand Pushup
Equipment required: flat surface, a wall to lean against at first is useful.
Starting Position: Body is fully extended vertically in a slight hollow position, supported only by the hands on the ground; at first leaning feet against a wall will be useful. Arms are straight with the hands directly under the shoulders, the fingers should be spread and pointing forwards.
Motion: Bending at the elbows and shoulder, lower towards the ground, making sure to keep the legs and torso straight or slightly hollow. Stop when your head has touched, or is slightly above, the ground. Raise back to the starting position and repeat as desired. Downward motion should be controlled, while upward motion should be quick to explosive.
Variations: Using parallettes for the hands increases the range of motion significantly.
Pseudo Planche Pushup
Equipment required: flat surface
Starting Position: Body is fully extended horizontally, laying flat against the ground on the stomach. Arms are by the sides with the hands placed beside the waist and either pointing towards the feet or head. Feet should be pointed so they can slide along the ground (wearing socks might help).
Motion: Straighten the arms at the elbow,pushing the torso upwards while sliding the feet to come forward , making sure to keep the legs and torso straight or slightly hollow. Stop when the arms are straight and you are as far forward as possible without tipping over. Lower back to the starting position and repeat as desired. Movement should be controlled and smooth.
Variations: Using a ball under the ankles is useful to facilitate shifting the weight forward. A medicine ball (or similarly sized ball) should suffice.
Chin-up/pull-up
Equipment required: bar or beam high enough so that you can hang from it by your arms.
Starting Position: Chin-ups can be performed with either an underhand or overhand grip. For an overhand grip, the palms face away from you, and are wider than shoulder width apart. For an underhand grip, the palms face toward you, and are about shoulder width apart.
Motion: Bending at the elbows and shoulder, pull yourself up so that your chin comes above the bar. Avoid swinging the body, or using your legs to thrust you up. Lower yourself back to the starting position and repeat as desired. The upward motion should be from quick to explosive, while the lowering should be controlled.
Dips
Equipment required: Still rings, parallel bars, dip bars, two chairs, or similar equipment.
Starting Position: Hold the bars/rings/chairs with palms facing towards you. Arms are straight, by the sides of the body, with body supported vertically only by the arms.
Motion: Lower your body, bending at the elbows and shoulder, until the shoulders are inline with the bars, or slightly above. Push back up vigorously to support, and repeat ad nauseam.
Mid-section/abdominals/back
Crunches
Equipment required: flat surface, optionally a chair, bed, gym ball, or similar to raise the legs onto
Starting Position: Start with your back lying on the ground and your feet together flat on the floor as close to your buttocks as is comfortable. Your knees should be together and raised. Alternatively you can raise the lower legs onto a chair, or similar, so that the upper leg is perpendicular to the floor. Hands should be across the chest or clasped under the head.
Motion: Bring your shoulders forward towards your hips, raising your upper back off the ground but making sure to keep you lower back on the floor at all times. It may help to think that you are trying to touch your nose to your belly-button (navel), but try not to strain in the neck (especially if you have your hands under your head). Hold (how long you should hold is arguable), and then lower to the starting position.
Leg Raises
Equipment required: flat surface
Starting Position: Start lying flat on your back on the ground. Your arms should lay straight by your side, palms facing down, legs straight and feet together; a cushion under your tailbone might be desirable if you are on a hard surface.
Motion: Keeping your legs straight and together, begin by raising your legs, bending from the hips. You should stop when the legs reach vertical, or slightly past. Lower your legs back to the starting position slowly, (don't just let them drop). Remember to keep legs straight and locked together at all times.
Hanging Leg Raises
Equipment required: a bar or beam to hang from
Starting Position: Start hanging straight down from a bar, preferably holding the bar with an overhand grip and with hands at or wider than shoulder width apart. Your whole body should be in one straight line (possibly a slight bend at the elbows if it is more comfortable).
Motion: Keeping your legs straight and together, begin by raising your legs, bending from the hips. You can stop when your legs reach horizontal, or keep going until your toes touch the bar. When you have gone as far as desired, lower your legs back to the starting position. Remember to keep legs straight and locked together at all times. All movement should be slow enough so that it is controlled, to avoid swinging.
Wall walking/wall bridges
Equipment required: wall, floor, and optionally a cushion or pillow.
Starting Position: Start standing about three foot lengths (heel to toe) away from the wall, with your back facing the wall. As you progress you can move closer to the wall. You may want to place a small cusion at the base of the wall in-line with where you are standing (for your head).
Motion: Reach your hands straight up, and lean backwards, reaching for the wall (at first this will take some faith). Once you are leaning against the wall, walk down it by lowering your hands toward the floor (gradually at first), keeping your feet flat and back arched. Once you hands have reached the floor, hold for as long as you fancy, and then walk back up the wall with your hands to a standing position. Repeat as desired
Legs
Toe raises/calf raises
Equipment required: flat surface, optionally as small block or low step to raise the toes onto.
Starting Position: Start in a standing position, feet flat on the floor (or ball of foot raised on a block or step) about shoulder or hip width apart and parallel.
Motion: Lift your heels off the ground, coming up as far as comfortable onto the toes. Hold briefly, then lower slowly back to the starting position.
Hindu squats
Equipment required: flat surface
Starting Position: Start in a standing position, feet flat on the floor about shoulder or hip width apart and parallel. Your hands should be clasped at your chest and your elbows pressed against your side.
Motion: Drop your arms down straight by your side and pull them back so that the hands are slightly behind the line of your buttocks. At the same time, lower your hips towards the ground, bending at the knees and coming up onto the toes; make sure to keep your back straight and keep you arms behind you to maintain balance. Keep lowering until the upper leg touches the lower leg or you are as low as you can comfortably go. When you are down all the way, simultaneously swing the arms up to horizontal and come back up, straightening your legs and lowering your heels back to the floor. Pull your arms back into chest and repeat.
The hindu squat should be done slowly at first to get used to the motion and balance. Once you are comfortable with the movement you can speed it up, but try to avoid 'bouncing' up from the bottom of the squat. The movement should be quick, but controlled.
One legged squats/pistols
Equipment required: flat surface
Starting Position: Start in a standing position with one leg raised out in front of you (doesn't have to be too high just yet).
Motion: Sit back, lowering down on the planted leg, and keeping the other leg off the floor by extending it out to the front. Keep lowering until you are sitting back on your calf. Raise up to the starting position, and repeat. You may need to use your arms creatively to help maintain balance; particularly at first.
