What are some bodyweight strength training programs?

Everyone is very interested in the plan for bodyweight training. We are always a little bored after work, rest and after meals, so today I have compiled two sets of freehand training plans for you. The first three are one set, and the last two are the second set. Although there won't be much benefit from following the training, long-term training is good for the waist, back and legs, and it can also relieve boredom, so why not do it?

5 Bodyweight Strength Training Options

1Standing knee raise

Related: Balance and leg strength

Stand with your hands raised horizontally and shoulder-width apart. Raise your left knee as high as possible and hold it at the highest point for about three seconds. Then slowly lower it. Switch to your right leg and perform the same movements. Exhale while lifting and inhale while lowering.

2 Side-lying scissor legs

Related: Buttocks muscles, obliques

Lie on your left side, support your head with your left hand, and use your right hand to support yourself. Lift your right leg as high as possible, keeping your body in a vertical plane. Hold the highest point for 3 seconds, then come back down. When you are exhausted, switch to the right side and repeat the same movements.

3 Russian Turn

Related: Transverse abdominis, intercostal muscles, oblique abdominal muscles

Sit down, cross your hands, lift your knees, lift your feet off the ground, and rotate in the air with your left elbow touching your right knee, and then your right elbow touching your left knee. Do this until you are exhausted. Note that during the process, keep your feet off the ground.

4. Side-lying hip lift

Related: Obliques, Intercostals

Lie on your right side with your right elbow on the ground and your left hand on your waist. Keep your torso and legs in the same plane, with your left leg stacked on top of your right leg. Raise your hips, keep your body straight, and then slowly lower yourself. Do this ten times on one side, then switch to the other side.

5. Crunches

Related: Abdominal muscles, especially the upper abdominal muscles

Bend your knees, cross your hands in front of your chest, and do a crunch, bringing your elbows close to your thighs. Note: For those with a back injury, just do half of this movement for the sake of caution, and keep your back against the ground!

Well, the above is the freehand training plan compiled by the editor. I believe that everyone will be eager to try it after reading it. However, you can train, but don’t overdo it, otherwise you will hurt your body and the result will be counterproductive. The editor suggests that you can freely match them according to your own situation, but it is not advisable to train more than three types together. Well, the above is what the editor has sorted out. I hope you all have a happy training.