5. Improved core strength. The core is more than just abs. In fact, at least 29 muscles make up the human core, and many simple bodyweight movements can be used to engage all of them. Such exercises improve core strength for better posture and improved athletic performance.
6. Increased flexibility. Not everyone who does regular resistance training has to end up with tight muscles, inflexible joints, and a bad case of imaginary lat syndrome. Bodyweight training for strength and flexibility can go hand-in-hand.
Completing bodyweight exercises through a full range of motion is a great way to ensure joints are moving freely, can lead to improved posture, and might even reduce the chance of exercise-related injury. And yoga, the bodyweight-based workout of choice for many, is another great way to to improve flexibility while also significantly improving strength.
7. Convenience. Ask someone why they don't exercise, and chances are "no time" or "inconvenience" might come up as culprits. Bodyweight exercises eliminate many of these common obstacles by allowing anyone to squeeze in workouts wherever they are. Exercising without equipment can be used as a stress reliever for those working from home or can provide a great hotel room workout for people on the road. "No time" really becomes no excuse.
More: SpiroFit: Workout Whenever and Whereever You Want
8. Better balance. Since bodyweight exercises use no weights, increasing resistance is accomplished in other ways. For example, a regular bodyweight squat can be ramped up by swapping it for a single-leg squat (known as a pistol squat). Super-functional exercises like the pistol squat can improve balance through increased body awareness and control. These advantages are another reason why bodyweight exercises can improve athletic performance.
9. Bye bye, boredom. It can be easy to get stuck in a workout rut of bench presses, lat pull-downs and biceps curls. That's why bodyweight training can be so refreshing: There are countless exercise variations that can spice up any workout routine. Working with a variety of exercises not only relieves potential workout boredom, it can also help break through exercise plateaus to spark further fitness progress.
