Top 3 Body Weight Exercises (to get the most bang for your buck!)
What are some good bodyweight exercises?
Many health experts have stated that the best way to keep COVID-19 away (or to make sure you have a speedy recovery if you get it) is to make sure your immune system is as strong as possible. Have you ever heard of the saying: “Exercise & Lifestyle is medicine”?
How do you strengthen your immune system?
- Get an adequate amount of sleep (7-8 hours)
- Eat a healthy diet (Canada’s Food Guide)
- Keep stress under control
- EXERCISE! (this is where we can help)
For the three exercises below, aim for about 12 reps, 3-4 sets for each exercise. Don’t forget about your active warm-up and cool down
Exercise #1: Lunge with Side Bend
Lunge forward and raise your arms straight overhead (to make it for difficult, hold a ball or a stick)
With your legs bent at 90° at knee level, side bend your trunk towards your front leg’s side
Make sure you don’t rotate the torso as you bend
Repeat on the other sided
To make this more difficult, do this with your back leg on a step (Bulgarian Squat)
Exercise #2: Push-Up Walkout
Stand with your feet together and bend over to touch the floor with your hands (knees can flex slightly)
Maintain a flat lumbar spine as you walk forward with your hands, without moving your feet
Walk your hands out until you get to your “push up position” (hands directly below your shoulders) without losing neutral lumbar spine
Perform a push up
Walk your hands back to the starting position and repeat
Exercise #3: Superman Arms Forward (130°)
Start in a push-up position with your arms forward at about 130° from your body and with your feet apart
Tighten your abdominals and lift one arm and the opposite leg without allowing your trunk to move nor rotate
Reach far away in front of you with your hands and far behind with your foot instead of just lifting them up
Keep your trunk braced and your spine neutral
Remember, this is just general information.
If you have specific medical conditions, are experiencing pain, or you’re just not sure where to start when it comes to exercise, please remember we’re here for you.
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