ACSM recently released its list of fitness trends for 2013. Topping the list was "Educated, Certified and Experienced Fitness Professionals", a sure sign that possessing an ACSM-certification in an exponentially growing marketplace will continue to gain importance as educational opportunities increase due to the needs of the larger society.
However, what made a larger splash was the first-ever appearance of "Body Weight Exercises" on the list. Body Weight Exercises are a basic fitness approach that require minimal amounts of equipment. The financial benefit of Body Weight Exercises comes from the need for little to no equipment-an important factor as the worldwide economic recovery continues to prove sluggish.
While everyone knows about push-ups and pull-ups from their elementary gym class, there are a number of other body weight exercises that are lesser-known but just as easy to incorporate into your daily routine.
Body Weight Exercises
- Wall Sit - A workout for your legs also known as the "invisible chair", this involves your knees being bent at 90-degrees, with your back flush against a wall. A few sets of these, and you'll be ready for a visible chair.
- Dolphin Push Up - Beginning from a modified "plank" position in which your forearms are on the ground, a Dolphin Push Up works your chest and arms while you extend towards and then away from the ground.
- Reverse Crunches - To workout your body's core, these start from the familiar position of the sit-up or crunch. Instead of moving your upper body, bring your legs together and pull them towards your chest.
- Mountain Climbers - You don't even need a hill to do these, just enough floor-space to spread out. Mountain Climbers work your core by beginning from a push-up's up position, while alternating your feet up & down. Don't try these on an actual mountain!\
- Triceps Dip - Place your hands and feet flat on the floor and raise your rear-end. You can do these with one or two hands depending on the degree of difficulty you're looking for. Bend your elbows to raise and lower your mid-section to the floor and back up.
These are just a few body weight exercises that require only one piece of equipment beyond a floor or wall-your body! What are your favorite body weight exercise workouts? Share your tips and tricks about one of 2013's fitness trends below.