Use body weight exercises to increase strength and lose weight

Body weight exercises require no equipment, no gym membership, and very little space. For this reason, body weight exercises are the perfect solution for exercisers who would like to include strength training in their fitness regime but are turned off by the amount of time and equipment that weight lifting in a health club typically entails. Simply put, body weight exercises build muscle by using the weight of the body as resistance rather than a barbell or weight plate on a machine. Because there is no bench or machine to stabilize the body, many of these exercises also help to improve balance, a key component of any well rounded fitness program.

These three exercises work most of the large muscles in the body and can be adapted to accommodate a variety of fitness levels. Incorporate them into a cardio workout or perform them alone to achieve results.

1. The lunge. The lunge can be performed by stepping backward, stepping forward, or by alternating legs and moving forward (the walking lunge).  Beginners can perform the lunge on a flat surface, but advanced exercisers might use a Bosu ball or balance board under the front or back foot to increase the challenge. The lunge works the muscles in the upper and lower leg (quadriceps, gluteals, and calf muscles) and engages the core abdominal muscles by forcing the exerciser to stabilize on one or both feet. (View instructions for performing a lunge)
2. The squat. A well performed squat builds strength in the lower body. One legged squats improve balance and a squat jump ( where the exerciser starts and ends in a squat but performs a jump in between) also improves power. (View instructions for performing a squat)
3. The push-up. The push up engages all of the major muscles in the upper body including the abdominals. Variations help exercisers build up to a full push up and to perfect good form along the way. Beginners should start by doing a push up against a wall which uses minimal resistance. Intermediate exercisers can move to a horizontal position but leave the knees on the floor or mat. Advanced exercisers build upper body strength quickly and efficiently with a full push up. (View instructions for performing a push up)

Take 15 minutes to build strength, improve balance and stability and increase your level of fitness by incorporating these body weight exercises in your regular fitness regime.