Bodyweight exercises are not just effective and flexible, but simple and great for those who have no equipment.
You really don’t need expensive gym memberships to get fit and healthy. Your living room floor is perfect for your needs.
SHOULDER AND ARM BODYWEIGHT EXERCISES
1. Pike Push Ups
The pike pushup is a fantastic bodyweight shoulder exercise. It’s adaptable to any strength level.
Start in a pushup position and walk your hands back to a pike position. Legs straight, butt up in the air, upper body mostly straight, and do a pushup. You will push through the shoulders.
2. Tricep Dips
Grab a bench or seat for this exercise. Start on the floor, knees slightly bent, and then grab the edge of your seat. Straighten your arms, and then bend them until they have a 90-degree angle.
Push your heels into the ground as you straighten your arms. You can add more to this by lifting one leg and reaching the opposite arm out while bending.
3. Alternate Tricep Swing
Lie faceup with feet on floor, knees bent, with a can of food in each hand. Keep back pressed into the floor and belly tight.
Keep arms straight in the air above your chest, move your left arm back behind your head while your right arm stays over your chest. Then move right up back while you bring your left arm above your chest. Switchback and forth. Do 15 reps for 2-3 sets.
4. Diamond Push-Ups
Start in the push-up position, but with your hands together to make a diamond between your thumb and index fingers. You’ll feel more of a burn in your triceps.
5. Pilates Push Up
Start in a position of a pilates plank with your hands under your shoulders, arms straight, and your legs together with toes pressed into the mat.
Your body should form a straight line from head to toe. Tighten your core. Lower your body down in a push-up position and inhale. As you push back up exhale, pull your belly to your spine and straighten your arms to push yourself back up to plank.
Try 8 to 10 push-ups.
6. Arm Circle
You will have done plenty of these in school, but did you know they make great workouts? Stand with your arms by the side, perpendicular to your body. Make slow circles, clockwise, for about 20 to 30 seconds. Reverse the movement.