Bodyweight shoulder exercises – an overview
Shoulders form one of the toughest muscle groups in the body when it comes to exercising the body muscles with bodyweight movements. The shoulders are very important here because they play an active role in stabilizing the muscles that are responsible for controlling all the upper bodyweight movements performed by our body. However, there are some shoulder movements that are preferred over the others.
The bodyweight shoulder exercises mentioned here are also an excellent alternative for those of us who prefer to exercise at home. Going to the gym everyday requires a certain amount of time, and there are people who have to follow hectic schedules. These exercises can be done almost anywhere, even at your own home or a park.
The three best bodyweight shoulder exercises
- Elevated Scorpion – Begin by getting in the push-up position. Once done, slowly arch your back, pressing your butt in the upward direction. It is important for your arms and also the legs to be straight at all times. Keep going until you feel that your bodyweight is now in an inverted ‘V’ position.
Now, start raising your right foot towards the ground, and do this until your hands and your feet create a sort of a straight line on the floor.
Pause for a second while you are in this position, and then start moving your extended right foot towards the left. Eventually, your right leg will tend to bend at an angle of 90°, and this will cause your body to twist to the left slightly. Now, stop.
Bring your right foot to its previous position, and then gradually lower your foot. Rest a little if you must, and repeat the steps for the left side.
- Ellipse – This involves the forward and the backward movement of the body. First, kneel on the floor, and then sit comfortably on your calves. Now keep your hands in front of you, on the floor. Your arms should be kept straight, and your spine should be stretched. When done, slowly move your body in the forward direction. A good trick is to imagine that your body is trying to go through a conceptual wall, while your hands are acting like chains and trying to hold you from going through.
When the chest has gone down a considerable distance, you should now start lowering your body. Lower down until your chest barely touches the floor. This might seem similar to a push-up; however, remember that unlike a push-up, the arms are not beside the chest.
Now gradually start moving in the backward direction, and go to the original position.
- Frogger – This method quite resembles the initial position indicated in the Elevated Scorpion. Start by getting in the push-up pose, and then gradually lower your hips downwards. These done, now do the opposite movement by slowly pressing your butt upwards. However, ensure that your arms and also your legs are straight at all times.
Do these until you see yourself in an inverted ‘V’ position. Halt for a while, and then slowly return to the initial position before you repeat this.
Bodyweight shoulder exercises are an excellent form for building strength without weights. Not only can these be practiced daily to improve strength and enhance endurance, but they additionally improve mobility and muscle stability.
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Bodyweight Leg Exercises
Bodyweight Chest Exercises
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