Are you tired of the same old gym routine? Looking for a way to switch up your workouts and get some fresh air at the same time? Then it’s time to take your workout outside! Bodyweight exercises are an excellent way to get fit without needing any equipment, making them perfect for outdoor workouts. In this article, we’ll cover the top five bodyweight exercises to do in nature, along with tips on how to perform each exercise correctly and stay safe during outdoor workouts.
The Benefits of Bodyweight Exercises
Bodyweight exercises have many benefits that make them ideal for both indoor and outdoor workouts. Firstly, they require no equipment, so you can do them anywhere, including parks, beaches, and hiking trails. Secondly, they are highly effective at building strength, endurance, and balance. Thirdly, they are easy to learn and can be adapted to suit all fitness levels. Finally, they are low-impact, which means they put less strain on your joints than weightlifting or running.
Top 5 Bodyweight Exercises to Do in Nature
Now let’s move onto the main event – the top five bodyweight exercises to do in nature. These exercises target different muscle groups and provide a full-body workout. Best of all, they can be done almost anywhere in nature!
1. Push-Ups
Push-ups are one of the most well-known bodyweight exercises and are great for building upper body strength. To perform push-ups, start by assuming a plank position with your hands shoulder-width apart. Lower yourself down until your chest nearly touches the ground, then push back up. For added challenge, try doing incline push-ups against a tree or rock face.
2. Squats
Squats are another classic bodyweight exercise that targets your lower body. To perform squats, stand with your feet shoulder-width apart and slowly lower yourself into a sitting position as if you were going to sit in a chair. Make sure to keep your knees behind your toes and your back straight. Once you reach the bottom of the squat, push through your heels to stand back up. You can also try doing jump squats for an extra boost of cardio.
3. Lunges
Lunges are a great exercise for working your legs and improving balance. To perform lunges, step forward with one foot and lower yourself down until your front knee is bent at a 90-degree angle. Keep your other leg behind you with your knee slightly bent. Repeat on the opposite side. For added difficulty, try doing walking lunges across uneven terrain.
4. Burpees
Burpees are a high-intensity exercise that combine multiple movements into one. To perform burpees, start by standing tall with your feet together. Squat down and place your hands on the ground. Jump your feet back into a push-up position, then quickly jump them back up to your hands. Stand up and repeat. You can also add a jump at the end for an even bigger calorie burn.
5. Planks
Planks are an excellent exercise for building core strength and stability. To perform a plank, assume a push-up position but instead of lowering yourself down, hold your body in a straight line from head to heels. Make sure to engage your abs and glutes to maintain good posture. Try holding the plank for 30 seconds to one minute to start, gradually increasing your time as you become stronger.
How to Perform Each Exercise Correctly
Performing these exercises correctly is essential for getting the most benefit from them while avoiding injury. Here are some tips on how to perform each exercise correctly:
Push-Ups: Keep your elbows close to your body and focus on squeezing your chest muscles at the bottom of the movement. Avoid arching your back or letting your hips drop.
Squats: Focus on pushing your hips back and keeping your weight on your heels. Avoid leaning too far forward or allowing your knees to cave in.
Lunges: Keep your front knee behind your toes and focus on stepping forward rather than down. Avoid allowing your rear knee to come off the ground or leaning too far forward.
Burpees: Move smoothly and efficiently between each movement, focusing on exploding upwards when jumping. Avoid allowing your arms to cross over your midline or landing heavily on your wrists.
Planks: Engage your entire core and focus on maintaining a straight line from head to heels. Avoid sagging in the middle or allowing your hips to hike up.
Tips for Staying Safe During Outdoor Workouts
Working out in nature comes with its own set of safety considerations. Here are some tips for staying safe during outdoor workouts:
Wear appropriate clothing and footwear for the terrain and weather conditions.
Bring plenty of water and snacks to keep you hydrated and energized.
Choose a location that has adequate space and lighting for your workout.
Be aware of potential hazards such as rocks, roots, and uneven surfaces, and adjust your movements accordingly.
Listen to your body and stop if you experience pain or discomfort.
Conclusion
So there you have it – our top five bodyweight exercises to do in nature. Whether you’re looking to build strength, improve balance, or just get some fresh air while you sweat, these exercises are sure to deliver. Just remember to practice proper form and listen to your body to ensure a safe and effective workout. Now go forth and enjoy the great outdoors!