Progressing training with weights is a simple process of upping reps and resistance. With bodyweight exercises (and perhaps limited space and resources) this is not always quite so simple.
Here’s how you can begin and progress your bodyweight workout.
1. change your position in space
Inclines/declines change the gravitational pull on body parts and can also change the recruitment of muscles fibres within a muscle group (to target specific areas). Here the incline is a great way to build the strength required for a full push up without resorting to poor form such as collapsing the back.
2. Increasing load
Increasing the distance from the fixed point (fulcrum) increases the load. In this core exercise, you can progress to the straight leg version as your abdominals grow stronger.
3. go unilateral
You can go unilateral in many bodyweight exercises such as planks. This increases the work on the supporting limb and also the core.
4. add ons
Adding an additional movement essentially requires you to hold the contraction of the first movement for longer – and maintain this with the add on. Here the first contraction is of the deep hip flexors. This contraction is held as a new contraction at the waist comes into play. These more complex movements are increases the challenge on your body awareness.
5. burn or functionality?
Repetitions and time also play a major role in your bodyweight progamme. With bodyweight lunges you can go for the quad burn from high rep lunges or make it more functional and go challenge the core and hip stabilisers with walking lunges.