8 Bodyweight Exercises You’ve Never Heard Of

Hey, fitness enthusiast! Ready to challenge yourself with 8 Bodyweight Exercises You’ve Never Heard Of? Whether you’re a newbie looking for some unique bodyweight exercises to get started, or a seasoned gym-junkie ready to spice up your routine, we’ve got your back. Let’s dive deep and discover these remarkable, less-known exercises that are sure to transform your body and mindset. Ready?

1. Crab Toe Touch

Muscles Targeted: Abs, triceps, hamstrings, and glutes.

Instructions:

1. Start seated on the ground, knees bent and feet flat. Hands behind you, fingers pointing towards your feet.
2. Lift your hips off the ground. This is your starting position.
3. Reach your right hand to touch your left foot, lifting your left foot off the ground.
4. Return to the starting position.
5. Repeat with your left hand and right foot.
6. Continue alternating.

Tips:

1. Keep your hips high throughout.
2. Engage your core for stability.
3. Try to touch the toe, not the ankle for a full range.

2. Donkey Kick Pulse

Muscles Targeted: Glutes.

Instructions:

1. Begin on all fours.
2. Kick one leg back and up towards the ceiling.
3. Pulse your foot towards the ceiling without lowering it down.
4. After a set of reps, switch legs.

Tips:

1. Keep your back straight and head neutral.
2. Engage the glutes with every pulse.
3. Avoid arching your back too much.

3. Diamond Push-Ups

Muscles Targeted: Chest and triceps.

Instructions:

1. Start in a plank position.
2. Bring your hands below your chest to form a diamond shape.
3. Lower your body towards the ground.
4. Push yourself back up.

Tips:

1. Maintain a tight core.
2. Keep your elbows close to the body.
3. Don’t let your hips sag.

4. Plank Toe Taps

Muscles Targeted: Abs, obliques, and deltoids.

Instructions:

1. Begin in a plank position.
2. Tap your left foot out to the side.
3. Return to starting position.
4. Tap your right foot out.
5. Continue alternating.

Tips:

1. Keep hips stable.
2. Engage your core.
3. Don’t rush; maintain control.

5. Archer Squats

Muscles Targeted: Quadriceps, hamstrings, glutes, and calves.

Instructions:

1. Stand with feet wider than shoulder-width apart.
2. Shift your weight to one leg and squat, extending the other leg out straight.
3. Return to the center.
4. Repeat on the other side.

Tips:

1. Keep the extended leg’s heel off the ground.
2. Drive through the heel of the squatting leg.
3. Keep the chest up.

6. Himalayan Hops

Muscles Targeted: Quads, calves, and core.

Instructions:

1. Begin in a plank position.
2. Hop your feet towards your right hand.
3. Hop back to the starting position.
4. Repeat on the left side.

Tips:

1. Stay light on your toes.
2. Maintain a strong plank position.
3. Engage your quads and core.

7. Seal Jacks

Muscles Targeted: Shoulders, chest, and calves.

Instructions:

1. Start standing with feet together.
2. Jump feet out while clapping hands in front of you.
3. Jump feet back in while opening arms out to the side.

Tips:

1. Keep your pace fast for a cardio effect.
2. Stay on the balls of your feet.
3. Engage your shoulders and chest.

8. Prone Snow Angels

Muscles Targeted: Upper and lower back, deltoids.

Instructions:

1. Lie face down on the floor.
2. Extend your arms above your head.
3. Keeping arms and legs straight, move them out to the sides and then back in.

Tips:

1. Keep your head neutral.
2. Squeeze the shoulder blades.
3. Engage the back muscles throughout the movement.

FAQs

1. Q: Are these unique bodyweight exercises suitable for beginners?
   • A: Absolutely! These exercises are designed to be versatile and can be adapted to fit any fitness level.
     
     
     
2. Q: How many reps should I start with?
   • A: For beginners, starting with 10-12 reps for 2-3 sets is ideal. As you progress, you can increase reps and sets.
     
     
     
3. Q: Can I incorporate these into my current routine?
   • A: Definitely. These exercises can be a great addition to diversify your routine and challenge your muscles.
     
     
     
4. Q: Do I need any equipment for these exercises?
   • A: No equipment required! The beauty of bodyweight exercises is using your own body as resistance.
     
     
     
5. Q: How often should I do these exercises?
   • A: Aim for 2-3 times a week, ensuring you give muscles ample rest between sessions.
     
     
     
6. Q: Can I do these exercises outdoors?
   • A: Of course! These exercises are perfect for the park, backyard, or any open space.
     
     
     
7. Q: How soon can I see results with these exercises?
   • A: With consistent effort and a balanced diet, you should start noticing changes in strength and tone within a few weeks.
     
     
     
8. Q: Are these exercises safe during pregnancy?
   • A: Always consult with a healthcare professional before starting any new exercise regimen, especially during pregnancy.
     
     
     
9. Q: What if I experience pain during any exercise?
   • A: Stop immediately. It’s essential to differentiate between muscle soreness and pain. If pain persists, seek professional advice.
     
     
     
10. Q: Why is it essential to diversify workouts with unique bodyweight exercises?

• A: Diverse routines challenge different muscle groups, preventing plateaus and ensuring balanced muscle development.

Now, go forth and conquer these 8 Bodyweight Exercises You’ve Never Heard Of. Remember, the journey to fitness is all about consistency, diversity, and, most importantly, enjoying the process. Let’s crush it!