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Some Necessary Bodyweight Exercises You Must Do
Some Necessary Bodyweight Exercises You Must Do
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Bodyweight exercises play a vital role in overall fitness. They are highly effective for building strength, endurance, flexibility, balance, and coordination
without the need for heavy equipment. Whether your goal is general fitness, athletic performance, or functional strength, bodyweight training offers consistent and proven benefits.

Below are several essential bodyweight exercises that challenge multiple muscle groups and support long-term physical development. Proper instruction and supervision from a qualified trainer are recommended, especially for advanced movements.


1. Plate Transfer Plank

The plate transfer plank
is an advanced plank variation that significantly challenges core stability and trunk strength.

Why it’s effective:

  • Engages the entire core, including deep stabilizing muscles

  • Improves shoulder stability and coordination

  • Enhances balance and anti-rotation strength

This exercise is demanding and requires proper form. Begin with light resistance and aim for 2–3 controlled sets
, focusing on slow, deliberate movement.


2. Floor Blackburns

Floor Blackburns
are excellent for improving shoulder mobility, upper-back strength, and posture—especially beneficial for individuals who lift heavy weights regularly.

Key focus areas:

  • Shoulder mobility and control

  • Scapular stability

  • Upper-back endurance

To perform safely, keep your head in contact with the mat and avoid rushing the movement. The goal is full arm extension and controlled motion, even though the exercise appears simple.


3. Duck Lunges

Duck lunges
are a dynamic lower-body exercise that targets the hips, glutes, quads, and hamstrings.

Benefits include:

  • Improved lower-body strength

  • Increased hip mobility

  • Better balance and coordination

Lunges are a foundational movement pattern, and adding duck lunges to your routine helps enhance functional leg strength.


4. Back Plank (Reverse Plank)

The back plank
, also known as the reverse plank, targets the posterior chain and core muscles.

Why it matters:

  • Strengthens the glutes, hamstrings, and lower back

  • Improves posture and core stability

  • Complements traditional front planks

Progress this exercise by extending the lever arm (e.g., straightening the legs) before adding external load.


5. Spanish Squats

The Spanish squat
is a bodyweight squat variation that emphasizes proper posture and controlled movement.

Key benefits:

  • Strengthens glutes and hamstrings

  • Reduces stress on the knees when performed correctly

  • Encourages posterior weight shift for better squat mechanics

This exercise is particularly helpful for individuals working on knee comfort and lower-body control.


Additional Bodyweight Exercises

Other effective bodyweight movements to consider include:

  • Resisted Scapular Slides
    – Improve shoulder stability and posture

  • Dragon Flag Variations
    – Advanced core exercises that build strength and control

These movements further enhance core strength, posture, and overall athletic performance.


Final Thoughts

Bodyweight exercises are powerful tools for improving overall fitness when performed consistently and with proper technique. They help build a strong foundation for more advanced training and support long-term health and movement quality.


Disclaimer

This content is provided for informational and educational purposes only and does not constitute medical or fitness advice.
Some exercises listed are advanced and may not be suitable for all individuals. Always consult a qualified fitness professional before attempting new exercises, especially if you have existing injuries or health concerns.




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