Most people take up an exercise regimen to lose excess weight, but there are some who want to attain a bulky look with more muscle mass. For those people, doing bodyweight exercises would definitely help. Through this article, we will take a look at some of the best bodyweight exercises for mass.
Bodyweight exercises are those exercises that do not require any fancy equipment to do them. All you need is your own body weight to provide resistance to movement. Many people who want to build lean muscles, think that the only way to do it is through strength training by lifting weights. While that approach works for most people, it becomes tedious to go to a gym everyday and maintain your workout routine. And what if you have to travel extensively and do not have access to a gym? Stopping your exercise regimen midway will undo all the good work you had been doing. Body weight exercises are therefore, vital in such scenarios. Body weight exercises not only help in strengthening your body but also give you the lean muscular look that you have always aspired for. Whether you are a seasoned gym goer or a beginner, there are many bodyweight exercises for building mass.
The trick is to know which bodyweight exercises to do and how to do them. The biggest disadvantages of bodyweight workout is that after a period of time, your body becomes accustomed to the workout and you hit a plateau so far as gaining muscles is concerned. Although you attain strength and endurance, you become unable to gain more muscles. To avoid this you need to challenge your muscles by increasing the number of repetitions in a limited time frame. Here we bring to you some of the best bodyweight exercises for building mass.
Best Bodyweight Exercises for Mass
|Get into the push up position, by placing your hands on the floor and your toes touching your floor. Keep your body aligned perfectly straight, without bending your knees. Your feet should be hip width apart. Now lower your body towards the ground, without dipping your back. Keep your elbows bent while doing the push up. Once your chest touches the floor, come back to the initial position.
|To do squats, stand tall on your legs, with your legs placed three feet apart from one another. Your feet should be facing outwards, with toes that are turned out. Place your hands on your hips, and lower your hips toward the ground so that your thighs are parallel to the floor. Hold this position for a few seconds, before you push back to the initial position. While doing this exercise, your back should be straight at all times.
|Lie down, with your back to the floor. Place your arms on the sides of your head and gently raise your upper body off the floor. Contract the abdominal muscles and make sure that the lower body is flat on the floor. Hold the position for a few seconds and then lower your upper body back to the floor.
|Side Plank with a Twist
|Get into the side plank position, by balancing your body on one arm and placing your other hand firmly on your hips. Now contract your abs and move your hand from the hips toward the ceiling, all the time maintaining your side plank position. Next swivel your hand towards your waist and twist forward towards the floor. Return to initial position.
|One Leg Bridge
|Lie down on your back, with your arms extended at you side. Bend your left leg keeping your left foot firmly on the ground. Keep your right leg extended. Contract your glutes and raise your hips upwards, keeping your right leg extended. Make sure that your hips, upper back and right leg are all in a straight line. Hold this position for a few seconds. Lower body to the ground. Repeat with right leg folded.
These were some of the best bodyweight exercises for mass. Doing these exercises regularly with high repetitions in limited interval of time, will help you in attaining a bulky appearance. Good luck!