When I was young, I had a horrible time gaining weight. One of the reasons was that I didn’t know how to exercise properly.

After being in the Air Force for a few years I learned that running seven or eight miles a day was not the way to put on weight. Cutting beck on the running and increasing weight training started me on the path to gaining the weight I always wanted.

Here’s the problem. In order to reach my target weight on 180 pounds I had live in the gym. I spent hours and hours working out.

My job suffered as did my family life, then came the kids and suddenly there was no time left to work out.

Being in the military required me to maintain a high level of fitness. The answer to my dilemma was to add body weight exercises to me workout routine.

As with any exercise program you need to include exercises to work your entire body.

Here’s the list of my favorites:

Pull-ups/Chin-ups

Pull-ups are great for building functional upper body strength. They work the upper back, shoulders, biceps, forearms and hands.

Parallel Dips

Parallel dips target the triceps and lower chest muscles.

Military Pushups

Pushups place a great deal of stress on your chest, triceps and shoulder muscles. They also strengthen your abdominal and lower back muscles.

Sit-ups/Crunches

Sit-up and crunches strengthen and tighten your abdominal and lower back muscles.

Hanging Leg Raises

Hanging leg raises are a great exercise to tighten up your lower abdomen and hip flexor muscles.

Squats

With or without weights, the squat is the best exercise available for leg development. It targets the entire leg, butt and lower back.

Squat Thrusts

Squat thrusts combine the benefits of a squat with an aerobic component. This exercise really gets your heart rate up.

There are many bodyweight exercises you can use to build an effective exercise plan. The real goal should be to combine them into a program that helps you obtain your fitness goals.

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