If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

CrossFit, a sport whose primary movements and exercises derive from military training, started catching on years ago. Despite the fact that it is a form of physical activity that requires a specific facility, more and more gyms and sports centers are offering this activity at their facilities.

Despite the need for specific equipment for your practice, certain CrossFit movements can be performed without equipment, using only our own body weight, so we can adapt these exercises to be performed at home.

Here are some bodyweight exercises to train at home to keep you active and healthy.

abdominal wheel

This exercise primarily engages the core, lower, and hip flexor muscles.

To perform the “roll” action, first stand on the mat and step back (it is recommended to use the mat or mat that will be placed on the floor). In the first phase of the movement, the goal is to assume a position similar to squatting. Then drop onto the mat as if you were rolling (hence the name “roll”).

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When you are lying on the floor, your arms should be extended above your head and in a fully extended position. To get back up, we have to “jump” back and get into the original position, using the momentum of the rear turn. All these steps are performed without pauses in between.

spartan push ups

Spartan push-ups are a classic push-up variation that definitely improves both the difficulty and strength of our workouts, while also producing a great work out for the pectoral and triceps muscles and our core.

In the first position, place one of your arms at the same height as a classic pushup, but with the opposite arm slightly back. That is, in the starting position, both hands are at an angle. Perform the push operation.

Perform a plyometric jump designed to change support when performing a push. The previously lagging hand is moved to the classic position and the opposite arm is lagged.

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Burpee

Burpees, as has been said many times before, is an exercise that doesn’t know the middle ground: either you like it or you hate it.

It’s one of the few exercises that works almost every muscle, and it’s also a great exercise for cardiovascular endurance work. Finally, this exercise does not require any specific material or installation, so it can be done anywhere.

Climbing or climbing movement

This exercise is another classic of high-intensity routines and can also be seen in CrossFit routines. It is a very complete movement that touches several points of the muscle (from the shoulder to the lower part of the body), with the main objective being the core and cardiovascular.

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horizontal jump

Deductively, this exercise may seem like a simple horizontal jump, but a wide jump requires specific techniques to do it efficiently, not a simple jump.

A point to keep in mind to avoid making mistakes in the jumps is to avoid swinging to gain momentum. To do this, you need to make sure your soles are in full contact with the ground and use their entire surface area when you push off. Similarly, we use our arms to pull back and throw forward at the moment of need for momentum.

crab ride

This exercise is mainly aimed at moving all the back muscles of our body. However, like the triceps dip, you need to pay attention to your shoulder position to avoid injury.

To assume the starting position, the foot should be semi-flexed and the second palm should be sitting on the floor with the floor behind the body. Next, stand on the ground. The next step is to walk backwards to maintain your balance. It is very difficult for beginners.

jumping stride

The plyometric lunge is a well-rounded exercise that not only moves your lower body but also improves balance.

There are two main options to carry it out.

First of all, you can do without switching legs when jumping, that is, if the starting position is with the right leg in front and you fall to the ground after the jump, you will land again with the right leg in front. This is a good option for beginners. Another way to do it is to alternate steps. That is, if you start in position with your right leg in front, when you land on the ground do it with your left leg in front. For balance, you can throw your arm forward every time you jump.

In addition to gaining upper-body strength and balance, a plyometric step (like all lower-body plyometric exercises) can help you run faster.

HOllow rock

Hollow boulders are moves primarily intended to move your core muscles.

To do this exercise, lie on your back with your arms extended above your head. Next, with your legs and arms raised slightly off the floor, build your body into a crescent shape. From this pose, try to rock back and forth without losing your pose.

Pistol squat or single leg squat

The pistol squat is a more powerful variant than the classic squat because it is bent over on one leg only. This is due to increased instability and increased stabilization of both the core muscles and the gluteus medius.

For this exercise to work properly, be sure to align your supporting legs and extended legs forward to avoid potential swing imbalances.

You can keep your balance by stretching your arms. As in the classic squat, we must try to keep the back in the most neutral position possible.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Pelvic floor movements are generally associated with women immediately after birth and are tricky. It is very important that the pelvic floor fits after childbirth. But the truth is that both men and women of all ages can benefit from a toned pelvic floor.

The most common questions when talking about the pelvic floor

Talking about the pelvic floor is a somewhat “taboo” topic, in some cases, and perhaps most of the time due to total ignorance. Therefore, the most common questions related to this part of the anatomy will be highlighted below.

Do men also have pelvic floor?

The answer is clear. of course. Both men and women have pelvic floor muscles, so we both need to exercise to keep it in shape. Urinary and rectal incontinence problems can affect both men and women and can be improved by using Kegel exercises.

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In men, the tone of the pelvic floor muscles can improve the sexual experience by helping to maintain erections and control ejaculation.

Why is pelvic floor work especially recommended before and after childbirth?

The female body changes during the course of pregnancy. The baby begins to grow inside the mother’s body and the pelvic floor muscles support the weight of the body as it begins to live in our body. Therefore, it is important that the pelvic floor muscles are properly prepared.

At birth, especially in the second stage, the pelvic floor is highly stressed, so pelvic floor muscle tone is important and can be trained to improve childbirth. Maintaining a trained pelvic floor also helps prevent injuries such as perineal tears.

After giving birth, the mother’s body does not magically return to its previous state: the pelvic floor has been overweight for 9 months and needs to recover. One way to do this is to do a Kegel exercise.

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If I am not a mother, should I worry about the health of the pelvic floor?

Yes, it is not just a problem for women who are giving birth or planning to become mothers, it is something that affects everyone because toning the pelvic floor improves overall health.

If your pelvic floor muscles are in good shape, you can protect yourself from various medical conditions, such as sagging and prolapse of the organs above them.

Also, after menopause, muscles tend to weaken, especially if you didn’t exercise before. Therefore, it is important to condition your pelvic floor muscles sufficiently.

Does sport affect the pelvic floor?

Yes, it occurs in both men and women. In impact sports like running, the pelvic floor muscles are weakened by the micro-impacts received with each step. The impact generated on the ground when landing the foot during the landing phase with strides returns to us with the same intensity. Part of this impact is absorbed by the shoe, while another is absorbed by the joints, including the pelvic floor.

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Using good running technique, wearing heavily padded shoes, and exercising your pelvic floor regularly are three ways to protect and keep your pelvic muscles fit.

Are there any activities that can be performed on the pelvic floor?

Yoga and especially Pilates works all the muscles in our core, including the pelvic floor muscles. The well-known Kegel exercises are excellent allies to keep the pelvic floor active.

How many days and how long do you need to exercise your pelvic floor?

Kegel exercises to move the pelvic floor can be done daily for about 5 minutes a day and, above all, anywhere. You will not notice who is aware of the internal muscles. All you need to do is calmly control your breathing.

A pelvic floor training session usually integrates different types of exercises: short contractions, holding contractions for a longer period of time, “fixed” contractions and rest… about 5 minutes a day is enough.

Do you have accessories to find the pelvic floor muscles?

A useful accessory when working on the pelvic floor is a vaginal weight or Chinese ball. Variable weight balls covered with medical grade silicone that can be used at any time to strengthen the pelvic floor muscles.