How to Get Cut With Body-Weight Exercises

It is only natural to want to exercise your body and start looking more cut. Looking more athletic will increase your self-esteem, while being healthier will decrease your body-fat percentage and reduce your cholesterol levels. Like many people, you may not have the time or money to exercise at your local gym. A simple yet comprehensive program of effective body-weight exercises can be a great alternative, as it enables you to tone muscle and lose fat wherever and whenever you want.

Things You'll Need

  • Pullup bar
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Instructions

    • 1

      Grab hold of a pullup bar using a narrow reverse grip to do a standard pullup. Without swinging your body, bend your arms to pull yourself up until your chin is above the bar. Extend your arms in a controlled manner to lower yourself back to the starting position then repeat. Start with only one or two pullups per workout. Build your strength until you can successfully do five to 10 repetitions.

    • 2

      Get into a standard pushup position on the floor with your hands just wider than your shoulders. This starting position will be your basis for performing a Spiderman pushup. Bend your arms to lower your chest toward the floor; at the same time, bend your right leg out to the side, trying to touch your right elbow with your knee. Extend your arms, return to your starting position and then perform the same motion with your left leg on the next rep. If you have trouble doing this variant of a pushup, work your way up to it by doing regular pushups first. Do as many reps as you can manage when starting out. Aim to achieve three sets of 10 to 12 reps once you feel confident.

    • 3

      Lie on your back and put your feet on a wall so that your knees and hips are bent at 90-degree angles. This will be your starting position to execute crunches. Cross your forearms across your chest; do not lock your hands behind your head -- this will cause you to strain your neck. Tighten your abdominal muscles and lift your head and shoulders off the floor. Hold this position, take three deep breaths, return to your starting position and repeat. Aim to complete three sets of 25 crunches.

    • 4

      Lie on your front and hold your body in the air with only your forearms and feet touching the ground. This is the position you need to do a plank. Keep your legs straight and your body completely parallel to the ground. If your rear is in the air, you are doing the exercise incorrectly. Try to complete a one-minute plank for each set.