Unique Bodyweight Exercises (Part 4)

February 5, 2014 by  
Filed under The Fitness Bug

This maybe de ja vu for many of you, as I posted parts 1-3 some months back. But as time goes on, we will always find new and effective ways to build muscle. Bodyweight exercises will always be a favorite of mine, because doing them is a key way to build real strength, which I’m sure many of you already know. And that is why I am sharing a few more bodyweight exercises, each of which have there key purposes for wanting to perform them.

Lateral Roll – The core buster

Why Core Buster?

Well… if you have followed and tried the ab exercises that I have introduced to you so far, then good! But you are not fully proven until you have mastered this exercise.

This will work your entire core, from your shoulders all the way down to your hips.


  • Lie on your back on an exercise ball so that your upper back is firmly on the ball.
  • Raise your hips so that your body forms a straight line from your knees to your shoulders.
  • Hold your arms straight out from your sides.

(To make the exercise a little easier to perform, hold a pole or broomstick across your body.)

  • Without allowing your hips or arms to sag, roll across the ball to the left as far as you can.
  • Reverse directions and roll as far as you can to the right.

Do this back and fourth for 30 seconds.

Mixed Grip Chin Up

Have you ever struggled to control your body and prevent it from rotating while you perform chin ups? I’m guessing the answer is yes, as I know I have struggled to do so. But I have a solution!

You guessed it….

The mixed grip chin up

When performing ordinary chin ups, your back, shoulder, and core muscles will have to work much harder compared with the mixed grip chin up. So now you can have full control of your body without all of that swinging around.


  • Grab a chinup bar with your hands shoulder-width apart on a chinup bar.
  • Use an underhand-grip with one hand, and an overhand-grip with the other.
  • Hang at arm’s length, and cross your ankles behind you.
  • Pull your chest to the bar by bending your elbows and squeezing your shoulder blades down and back
  • Once the top of your chest touches the bar, pause, then slowly lower your body back to the start.

The Push up +

You all know how to do a push up.. right?. But what I will tell you is how you can hit your serratus anterior while performing the push up. TheĀ  serratus anterior is a small but important muscle that helps move your shoulder blades. Strengthening your serratus, will help you improve your posture and reduce your risk of shoulder injuries


  • Get into a pushup position
  • Put your arms out straight and place your hands slightly wider than shoulder-width apart.
  • Your body should form a straight line from your ankles to your head.
  • Lower your body until your chest nearly touches the floor.
  • Pause, and then push back up.
  • As you straighten your arms, push your upper back toward the ceiling.
  • Pause for a one count, then repeat.

There will be more to come, so watch this space.

See you in the comments.

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