Lockdown has had varying effects on us all. For some it has been a chance to focus inward, eat right and get fit. If that’s not you, we can help with a back to basics, bodyweight training guide to help you achieve a bikini-worthy body in time for summer.
Ask a group of people to do push-ups and you’ll see a funny range of reactions. Guys will hit the ground and do 5-10-20, many with bad form, then strut around talking of how many they ‘used to’ do. For women, the response will typically be a little different. A few will hesitate, several will have a go, but probably only a knee version or with a head-nod and hip-drop manoeuvre. However, a few ladies will drop and punch out a whole lot of perfect push-ups. If a petite party animal friend of mine were asked, she would press five to six perfect single arm ones and then finish with a handstand!
Push-ups are a staple of bodyweight training, where your own weight provides resistance for strengthening muscles. The classic moves are push-ups, chin-ups, dips, squats, lunges, step-ups and crunches. Modern core training and mat pilates have brought countless variations to these, as well as new ones such as bridges and planks. Yoga, gymnastics and even pole dancing exercises that have entered into ordinary fitness are essentially bodyweight training!
Bodyweight exercise can involve equipment such as fitballs, but at the purest level it really only needs a patch of ground, the body and gravity. It provides perfect intensity for women, and many find achieving the physical discipline needed for difficult actions such as one-leg squats empowering and motivational. However, only being able to perform easier versions of exercises doesn’t deny you the full benefits of this versatile and effective way to shape up.
Female physiology does lend itself to disadvantages compared to males for strength-based training: less muscle-growing testosterone and fewer ‘fast twitch’ muscle fibres mean women find bodyweight movements harder. For a slim, athletic physique these could be viewed as helpful; a strong, active muscle gives a toned look and doesn’t necessarily mean bulky. Think Natalie Portman as Jane Foster lifting Thor’s hammer.
Bodyweight essentials
Joint stability and postural alignment Put the right body parts into optimal positions and hold them there. This can be a major barrier for people with hyper-mobile joints.
Good technique
This includes proper setup such as right hand/feet position and correct movement tempo – slow is better! For static exercises, breathing is a must.
Muscle activation
Consciously switch on target muscles used in an exercise. For example, lunges are just a painful stretch if the front leg butt muscle isn’t working.
Determination
Foster a slightly aggressive ‘can do’ attitude.
Progression
Start with easier versions, practice regularly and progress to harder ones. For example, once you can handle incline push-ups onto a bench, move to the ground ones.
The last point is invaluable for success in bodyweight training, or any fitness routine. Consistently challenging the body to perform tougher tasks creates the changes we want.
Mastering bodyweight training takes commitment, but the rewards for your fitness are well worth the effort.
