Body Weight Exercises

Question 1

Chins

Answer 1

• Grasp the bar with an underhand, narrower-than
  shoulder width grip
• Hang from the bar with the
  arms straight
• Shoulders pulled down and back
• Keep chest lifted and legs bent/crossed throughout.
• Pull the chin up to bar and then descend all the way back down

Question 2

Press Ups

Answer 2

• Place hands flat on the floor at shoulder-width or wider apart
• Brace core
• Lower chest to within an inch of the floor
• Push back up
• Extend arms but do not lock elbows

Question 3

Pull Ups

Answer 3

• Grasp the bar with an overhand, slightly wider than
  shoulder-width grip
• Hang from the bar with
  the arms straight
• Shoulders pulled down and back
• Keep chest lifted and legs bent/crossed throughout
• Pull the chin up to bar and then descend all the
  way back down

Question 4

Lunge

Answer 4

• Step forward and bend knees
• Keep front shin vertical
• Do not let knee travel forward of toes
• Maintain upright torso
• Alternate legs rep by rep

Question 5

Squats

Answer 5

• Adopt appropriate width stance according to height and limb length
• Initiate descent by pushing
  hips back
• Descend as far as comfortable without allowing lower back to round out
• Push knees outward keep weight on heels, do not allow knees
  to travel forward of toes, or inwards. keep core
  braced.

Question 6

Abdominal Crunch

Answer 6

• Place hands on the temples, across the chest or on
  the thighs as preferred
• Curl up rather than sit up, there should be approximately 30-degrees of spinal flexion.
• Keep legs bent and feet flat on the floor and maintain neutral head alignment

Question 7

Back Extensions

Answer 7

• Keep legs straight and feet on the floor
• Cross hands in front of chest or lightly touching the
  temples
• Lift upper body up until chest clears the floor
• Avoid curving your back at the top (lumbar hyperextension)