Sometimes men and women in Abu Dhabi prefer to do their personal training at home.

Not everyone has access to gym or other fitness equipment so bodyweight exercises are ideal.

At home bodyweight exercises

Question: As a female personal trainer in Abu Dhabi who is familiar with bodyweight training exercises can you list what you think are the 10 top body weight workouts which can be done at home. Also, how does each of these work and what benefits does it provide?

Push up / press up

These are beneficial for building upper body strength. Likewise they work the triceps, pectoral muscles, and shoulders. Additionally, when done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.

Air squats

Help to build both a solid strength foundation and balance in your lower body. Equally important they target your thighs, hamstrings, quadriceps, and glutes in particular, helping you to add muscle mass in these areas. Because balance is necessary, air squatscan also engage your core.

Lunges

Lunges help to improve the balance and both works both side of the body, good for toning the legs, hips flexibility and it works the core as well.

Crunches

Are designed to tone the core muscles of the body. The exercise aids in strengthening the core muscles, improving the posture, and increasing the mobility and flexibility of the muscles. Likewise, these exercises target the rectus abdominus and the oblique muscles are tightened.

Burpees

Burpees is full body strength training exercise and the ultimate example of functional fitness. In fact with every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets of burpees, your legs should feel a little bit like lead.

Plank

The well known plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance.

Pull ups

Are the most effective upper body exercises for developing pulling strength and muscle mass in the back and biceps. Moreover, pull ups are an incredibly best compound movement that recruits muscles in the back, arms shoulders, chest and core to work simultaneously in one fluid movement.

Mountain climbers

A killer exercise that get your heart rate up fast while also firing nearly every muscle group in the body—deltoids, biceps, triceps, chest as well as the obliques, abdominals, quads, hamstrings and hip abductors. It’s truly a fully body workout.

Superman

Superman is a great way to strengthen your lowerback and tone your glutes. Whats more, all you need to do this exercise is your body weight, no equipment needed.

Dog bird fly

This exercise helps strengthen core muscles and stabilize the spine, in addition to the lumbar region that supports most of the body. It also improves posture control, aligns the spine, reduces lower back pain, and strengthens the shoulder muscles.