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Fitness and motivation / July 26, 2016

How To Do An Upper Body & Core Workout With Just Your Bodyweight

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No gym? No problem. You can get a super effective upper body and core workout using just your body (and some household items!) Bodyweight exercises can improve strength and flexibility and can get you fit - fast. We've given you some easy bodyweight exercises for you to create your own workout, check them out below!


Arms

1. Chair Tricep Dips

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Image courtesy of workoutlabs.com

Here's how to do a tricep chair dip:

  • Get a chair and position it behind you
  • Bend your elbows in a 90 degree position and lower yourself to the floor keeping your knees bent (if you want to challenge yourself extend your legs out)
  • Straighten your arms and return back to the start position
2. Modified push up

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 Image courtesy of workoutlabs.com

Here's how to do a modified push up:

  • Lie on the floor
  • Position your hands slightly wider than your shoulders
  • Keep your knees apart and resting on the floor
  • Hold your tummy in throughout and slowly bend your elbows
  • Lower your body until your chest is as close to the floor as possible
  • Push back up to the starting position

 

3. Tricep push up

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 Image courtesy of workoutlabs.com

Here's how to do a tricep push up:

  • Lie on the floor
  • Place your hands in a close position (closer than shoulder width)
  • Keep your elbows tucked in and lower your body, getting your chest as close to the floor as possible
  • Push back up to the starting position
4. Plank to Push Up

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Image courtesy of workoutlabs.com

Here's how to do a plank to push up:

  • Begin in a plank position, resting on your forearms with your bum down and your back flat
  • Press your body up into the top of a press up position
  • Lower your body back into a plank position
  • Make sure you keep your hips as still as possible - no rocking!

Core

5. Lying Leg Raises

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Image courtesy of workoutlabs.com

Here's how to do a lying leg raise:

  • Lie down with your back flat on the floor
  • Keep your hands straight out to the side with your palms facing down
  • Extend your legs and keep them straight whilst raising to a 90 degree angle with the floor
  • Lower back to the floor and repeat

 

5. Alternating Reach and Kick Back

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Image courtesy of workoutlabs.com

Here's how to do an alternating reach and kick back:
  • Get on all fours with your knees under your hips and wrists under your shoulders
  • Engage your abs and keep your back straight
  • Lengthen your right left whilst simutaneously raising and lengthening your left arm
  • Keep your head and shoulders aligned
  • Return to the starting position and repeat alternating between both arms and legs
5. Double Side Jackknives

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 Image courtesy of workoutlabs.com

Here's how to do a double side jackknife:
  • Lie on your left side with your feet pressed together
  • Put your left hand on your side whilst raising your right arm above your ahead
  • Bring your feet up while you raise your upper body
  • Hold and return to the start position, ensuring your feet or shoulder don't touch the ground

 


 

So try out this easy and effective workout today! Quick and simple to do in the comfort of your home with just your bodyweight (and the odd chair!)

Sources: Greatist.com and workoutlabs.com



 

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Tags: Fitness and motivation

Laura

Written by Laura

After 3 years of excess at uni took a serious toll on my waistline and wellbeing, I found that a love for strength training, HIIT and spin classes were key to keeping me healthy and happy. I'm at the forefront of finding out and creating awesome stuff about health, fitness and happiness for our Movers and when I'm not at work I love nothing more than pizza and prosecco in the sun with friends. What motivates me? Knowing that life is short...

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