The 7 Essential Bodyweight Exercises To Burn Fat For The Wedding
You want look great for your wedding. Well, for this article, stop thinking about your tux and start thinking about your body. Shedding any stubborn belly fat and adding more definition to your body will do wonders to help you look great and feel amazing (on the wedding AND on the honeymoon). If you’re looking to spice up your routine in the gym for more results, look no further than bodyweight exercises. It doesn’t matter if you’re a newbie or if you’re playing in the NFL; these exercises are perfect for EVERYONE.
Learn the 7 bodyweight exercises that EVERY groom should use in their routine. Feel free to replace your resistance exercises with some of these bodyweight ones and start melting away that fat and build a confident body for your wedding.
1. Single-Leg Box Squat
The bodyweight squat just isn’t hard enough; that’s why we’re only going to use one leg. This exercise is phenomenal at strengthening your legs, burning fat, and making sure you don’t look like a guy who “skips leg day.”
Here’s how to do it: Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench or stand on a short box. You can also add resistance by holding a pair of dumbbells in your hands or wearing a weight vest.
The plank is one of the best bodyweight exercises for your core. It’s simple, it requires no equipment.
Here’s how to do it: Get into a plank position — resting on your forearms and body straight. Push your forearms into the ground to round your upper-back and keep your lower back flat. Make it harder by elevating your feet or putting your forearms on a stability ball.
3. Bear Crawl
This looks easy, but after 30 seconds, you’ll wonder how you were able to crawl so much as a kid. It targets the muscles deep inside your core and it opens your joints for less injuries. Use the bear crawl as a warm up or a finisher to burn some extra calories.
Here’s how to do it: Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch above the ground. Crawl forward by taking a small step with your right arm and left leg at the same time and alternate. Keep your hips low and your head up.
Every guy should do pushups. Even if you bench 300lbs, the pushup will still help you build strength, size, and power — it blasts your chest as well as your core, shoulders, and triceps.
Here’s how to do it: Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat and don’t let your hips sag. Lower yourself and keep your elbows close to your body as you descend.
5. Inverted Row
The inverted row is a phenomenal bodyweight exercise to develop a strong and wide back, good posture, and healthy shoulders. They target the often neglected muscles in your mid- and lower-traps, rhomboids, and rotator cuff muscles. They train a strong grip which carries over from everything to opening pickle jars to setting a personal record on the bench press.
Here’s how to do it: Do these on a Smith machine, a power rack, a TRX suspension trainer, or rings. From underneath, keep your body straight like a plank and pull yourself up while squeezing your shoulder blades together.
The saying is that the average guy can’t do one pullup. But if you want a strong upper body, great arms, and less fat, pullups are a staple. If you can’t do one, that’s okay — wrap an exercise band around the bar and use it to give you a boost.
Here’s how to do it: Grab a pullup bar with your palms facing away and start by squeezing your shoulder blades together. Pull yourself up and lead with your chest. To make it harder, do ring pullups or wear a weight vest or belt.
7. Pike Pushup
Turn the traditional pushup into an intense shoulder exercise by doing a “pike” pushup.
Here’s how to do it: Get into a pushup position and raise your hips until you have a straight line going from your hands to your hips. (That’s called a “pike position.”) Keep your elbows in as you descend, drive yourself back up, and keep your hips up the entire time. Put your feet on a box or bench to make it tougher.
Looking for more workout and diet info for your wedding? Visit GroomBuilder and sign up for your FREE 5-day email course that teaches you how to transform your body for the big day. Our team has been featured at GQ, Men’s Health, and Men’s Fitness.