Most exercises that use your own body weight do not bulk up muscle, although some growth does occur. These body-weight exercises work on joint mobility, and spine and abdominal stability. They represent three primary movement patterns and foot positions in most sports and daily activities, says physical therapist Gray Cook, author of "Athletic Body in Balance." You can use these exercises as a warmup or as the main part of your training.
Overhead Deep Squat
Step 1
Stand with your feet about shoulder-width apart, and hold a 4-foot-long dowel over your head with both hands.
Step 2
Inhale and squat as low as you can while keeping your torso upright and the dowel over your head. Point your feet and knees forward.
Step 3
Exhale and stand straight up without leaning forward or sticking your buttocks behind you. Perform three sets of eight to 10 reps.
Multiplanar Lunges
Step 1
Stand with your feet together and step forward with your left foot. Lunge straight down until your right knee gently touches the ground. Keep your torso upright. Exhale and step back to the standing position without wavering your body.
Step 2
Step to your left with both feet pointing forward. Extend your arms in front of you and lunge toward your left foot. Keep your right foot on the ground and the right leg straight. Exhale and step back to the standing position.
Step 3
Step behind you with your left foot and lunge straight down until your left knee gently touches the ground. Exhale and step forward to the standing position. Perform two or three sets of 12 to 15 lunges per leg.
Power Stepups
Step 1
Set up a stack of aerobic steps about as high as your knees. Put your right foot on top of the step and keep your posture upright.
Step 2
Push off the ground with your left foot and push off the step with your right foot. Switch leg positions while you are in mid-air.
Step 3
Land gently on the step with your left foot and on the ground with your right foot. Land on the balls of your feet and your toes. Repeat the movement pattern as quickly as you can with rhythm and control. Perform three sets of 20 reps.
