To kick off the blog we are going to give you 3 simple bodyweight exercises that anyone can do anywhere. I am a big fan of bodyweight exercise from my time in martial arts, but the more I learn and coach the more that I realise that everyone should be exploring this kind of movement and exercise.
Bodyweight exercise should be seen as an extension of our everyday movement when we maybe walk to work and climb the stairs. We are often trapped by our desks at work or in our cars and just don't make the most of our movement capabilities. We were designed to move through nature by running and crawling through the undergrowth; hunting and sitting on the floor around the campsite to eat the catch of the day. None of us are as fit as our paleo ancestors.
We have stopped using our body in the way it was designed to be used and so we get stiff and tired. So try and do some movement everyday, every hour if you can. It will give you a natural break from your work or the latest Game of Thrones episode you are watching - get up and move!
The first exercise is the Squat. Do this everyday as much as you can. This is one of the first tests that I get new clients to try out and its remains a must for all of my clients every session. When you can hold a static squat for 10mins plus you will feel so much better around the hips, across your back, knees and ankles.
How to do a Bodyweight Squat
Beginner - Sit down to a chair or straddled step.
Intermediate - Sit as deep as you can.
Advanced - Take your arms above your head.
Bodyweight exercise should be seen as an extension of our everyday movement when we maybe walk to work and climb the stairs. We are often trapped by our desks at work or in our cars and just don't make the most of our movement capabilities. We were designed to move through nature by running and crawling through the undergrowth; hunting and sitting on the floor around the campsite to eat the catch of the day. None of us are as fit as our paleo ancestors.
We have stopped using our body in the way it was designed to be used and so we get stiff and tired. So try and do some movement everyday, every hour if you can. It will give you a natural break from your work or the latest Game of Thrones episode you are watching - get up and move!
The first exercise is the Squat. Do this everyday as much as you can. This is one of the first tests that I get new clients to try out and its remains a must for all of my clients every session. When you can hold a static squat for 10mins plus you will feel so much better around the hips, across your back, knees and ankles.
How to do a Bodyweight Squat
- Set the squat by engaging your core and twisting your feet into the ground.
- Keep the core on as you break at the hips into as deep as squat as you can.
- Try and be active in the bottom of the squat movement pushing with your toes and squeezing your glutes.
- Blow as you stand up squeezing your glutes.
Beginner - Sit down to a chair or straddled step.
Intermediate - Sit as deep as you can.
Advanced - Take your arms above your head.
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