Guide to Bodyweight Muscle Building:
Learn how to build muscle WITHOUT a gym membership
So you’ve decided to start exercising.
But there remains one big question: where do you start?
If you’re a complete beginner with over 50lbs of fat to lose, then there are very few things you can actually do physically. Not to worry! The following are 6 bodyweight exercises for obese people to get you started!
1- Lying Hip Extension
Lay down with your back on the floor. Bend your knees and place your feet flat on the floor. Place your palms facing down to your sides. From this position, lift your hips up off the floor as much as possible.
At first, you may only be able to lift it off half an inch. That’s perfectly fine. Hold the position for 5 seconds, the lower slowly. Repeat 4 more times.
As you get better at the movement, strive to hold the position for a longer period of time. Eventually perform more repetitions.
Other ways to make this movement harder include:
- Performing the movement with one leg at a time.
- Placing your feet on a higher surface, such as a chair.
- Placing your feet on a stability ball.
Start off slow, and gradually make the movement more difficult as you get stronger.
2 – Marching
Stand with your feet shoulder width apart. Now lift one leg up. Bend at the knee and raise your knee as high as you can go. Bring at back down and repeat with the other knee. Alternate in this manner for 30 seconds, as fast as you can. Now slow down the movement for 60 seconds.
3 – Cross Crawl
4 – Stick-Up
So far we have not done any upper body movements. The stick-ups work your back. Stand with your back up against a wall. Place your hands over your head, and in contact with the wall. Make sure to keep your elbows, hands, and shoulders in contact with the wall as you perform this movement.
From this position, bring your arms down, bending at your elbows, until you hands are at shoulder level. You should feel a contraction in the muscles between your shoulders blades. Keep everything tight as your slowly return your hands to the top.
If you don’t feel this movement, then squeeze harder, and move your hands down slowly. Remember – keep contact with the wall!
5 – Push ups
6 – Chair Squat
Keep pushing your hips back until your knees bend naturally. Lower your body until your butt touches the edge of the chair or bench. Immediately stand back up and return to starting position.
Remember, you are not actually sitting down on the bench or chair.