Would you like to prevent injuries when exercising outside? Then you would probably need to add some strength exercises into your weekly schedule. Organize them all into the best overall bodyweight workout you can easily do at home. Mallory Crevling at Runner’s World has recommended 28 bodyweight exercises you can choose from, and they’re great for runners and amateur bodybuilders alike, especially for those who want to gain optimum strength.

Of course, Crevling writes primarily for runners, but the benefits of these strength exercises extend to all.

“By targeting your legs, core, and even your upper body with a few simple bodyweight exercises, you’ll strengthen your stride and maintain better posture through each run.”

Best Bodyweight Exercises for the Lower Body

The list of 28 starts off with lower body bodyweight exercises. I will list some of the most interesting ones in here, to help you choose which exercises to perform at home.

• Air Squat. This engages your legs, thighs, and lower back.
• Bulgarian Split Squat. This really challenges your thighs.
• Glute Bridge. It’s great for curving those glutes. We’ve already demonstrated how to perform this bodyweight exercise.

Best Bodyweight Core Exercises

The stronger your core muscles, the greater your endurance in doing physical activities. Here are two bodyweight core exercises you can try.

• Russian Twist. Perfect for strengthening your core.
• Superman. This is another interesting bodyweight exercise to tighten your core.

Build Up Your Bodyweight Workout

Whatever body weight workout you’re following right now, try to incorporate these strength exercises.

If you’re interested in finding out how to perform each exercise above, Crevling has clearly outlined and illustrated each step. Now here’s the advice on how to pick and organize these bodyweight exercises into a full bodyweight workout.

“Do 10 to 15 reps of each exercise for three or more sets… You can opt for five exercises per muscle group…or opt for a mix of moves to target your entire body.”

View original article at runnersworld.com.