Here are 10 out of the 27 body weight exercises for men and women to get back in shape.
1. Abdominal Exercises.
Sit on a chair, put your hands on the edge of that chair while your fingers point towards your knees. Tighten your abdominal muscles, lift your toes 2 to 4 inches above the ground, lift your butt off the chair. Hold that position for a while before you start over.
2. Push Ups.
Push up on your knees or toes. Do 4 push-ups while you keep your abdominal muscles in. On your fifth push-up, decrease halfway and maintain the position for about 4 seconds.
3. Pull Ups
This body weight exercise for men only requires some easy-to-find equipment. If you live in the countryside, you can find a firm tree branch to do the exercise.
4. Chair Squat Pose
You should stand with the distance between your legs equal to the wide of your hip. After that, squat until your thighs and the floor are parallel. Straighten your both legs before you elevate your right knee. Turn back to your first standing position and repeat the work
5. Handstand Push-Up
This body weight exercise is for men who are professional at bodybuilding. You can start at headstand position, bend your elbows, do the push-up with your head moving toward the floor. Your legs must be against the wall.
6. Reverse Fly
Use two cans of water, stand up straight, your left foot must be in front of the right foot or vice versa. The front knees bent slightly. The palms should be facing each other, and the abdominal muscles engaged. Bend forward slightly from waist to arms and sides, squeeze the shoulder blades.
7. Chair Dips
Put two chairs opposite to each other and 3 feet far from each other. Sit on one of them with your hand palms grip the chair’s edge. Put your heels on the edge of the other chair, hold body up. After that, slide forwards so that the behind of the body clears of the chairs. Next, lower in your body slightly in a way that your elbows make a square angle.
8. Wall Sit
Stand about two feet far from a wall, then slide down till your knees are at square angle, then keep that position as long as possible. Retain your abdominal muscles contracted for 20 to 60 counts.
9. Spiderman Push-Up
Stay at your push-up position, the hands should be wider than the shoulders. Bend your arms to lower your chest to the ground. Bend your left leg out in a way that your knee touches your left elbow. Do it the same with the right leg.
Stand straight with your feet and perform a low squat, then place your hands on the ground. After that, jump your feet back in order to get your body into a push-up position. Next, hop your feet back towards your hands. Lift your body as high as you can.
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