The second exercise that I have chosen as an essential bodyweight movement is probably one you have not seen before - the Bug. This is one of my go to exercises for new and established clients alike. It requires you to use your arms, core and legs all in a primal animal style pattern.
Rather than the standard plank which a lot of people use this is far more functional - meaning that the strength that you develop by doing this movement is much more transferable to our everyday lives. For example when we stand up from being on the floor, put weight though our hands or if you are a parent playing with your children on the floor.
There is an element of balance and strength which can be dialed up in difficulty by adding instability and movement and dialed down by changing the angle through using tables or steps to rest on. But everyone should be using this or some kind of this movement in their sessions.
When you have built up the ability to hold the position you will feel yourself want to add extra difficulty and start to move and flow. This is a great starting point for enjoying movement based fitness. Give it a go.
How to do the Bodyweight Bug
Beginner - Hands on table, chair or step.
Intermediate - Hands on floor.
Advanced - Feet on table, chair or step.
Rather than the standard plank which a lot of people use this is far more functional - meaning that the strength that you develop by doing this movement is much more transferable to our everyday lives. For example when we stand up from being on the floor, put weight though our hands or if you are a parent playing with your children on the floor.
There is an element of balance and strength which can be dialed up in difficulty by adding instability and movement and dialed down by changing the angle through using tables or steps to rest on. But everyone should be using this or some kind of this movement in their sessions.
When you have built up the ability to hold the position you will feel yourself want to add extra difficulty and start to move and flow. This is a great starting point for enjoying movement based fitness. Give it a go.
How to do the Bodyweight Bug
- Hands and feet shoulder width apart.
- Tense throughout your body from your toes in the ground, your legs, glutes, core.
- Twist your shoulders into their sockets with your hands gripping the floor.
- Knees bent just off the floor.
Beginner - Hands on table, chair or step.
Intermediate - Hands on floor.
Advanced - Feet on table, chair or step.
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