Bodyweight exercises are an excellent way to get fit and build strength, without the need for expensive gym memberships or equipment. These exercises can be done anywhere, anytime, and can be modified to suit all fitness levels. In this blog post, we’ll be exploring the 10 best bodyweight exercises that can help you achieve your fitness goals.
When we say “best” — this means accessible and easy for beginners, but also effective and can be modified to be more difficult.
Push-ups are a classic bodyweight exercise that targets multiple muscle groups at once, including the chest, shoulders, triceps, and core. To perform a push-up, start in a plank position with your hands shoulder-width apart and your feet together. Lower your body until your chest almost touches the ground, then push back up to the starting position.
Squats are another essential bodyweight exercise that targets the lower body, including the quads, glutes, and hamstrings. To perform a squat, stand with your feet shoulder-width apart, then lower your body until your thighs are parallel to the ground. Make sure to keep your weight in your heels and your knees over your toes.
Lunges are a great way to work your legs, glutes, and core. Start by standing with your feet hip-width apart, then step forward with one foot and lower your body until your front thigh is parallel to the ground. Push back up to the starting position, then repeat with the other leg.
The plank is an excellent exercise for building core strength and stability. To perform a plank, start in a push-up position with your hands shoulder-width apart and your feet together. Lower your forearms to the ground, keeping your body in a straight line from your head to your heels. Hold for as long as you can, making sure to engage your core and avoid arching your back.
Burpees are a full-body exercise that work your chest, arms, legs, and core. To perform a burpee, start in a standing position, then squat down and place your hands on the ground. Kick your legs back into a push-up position, then do a push-up. Jump your feet back up to your hands, then stand up and jump as high as you can.
Pull-ups are a great way to build upper body strength, particularly in your back and arms. Find a sturdy bar or other hanging surface, then grab it with your hands shoulder-width apart and your palms facing away from you. Pull your body up until your chin is above the bar, then lower yourself back down.
Dips are another exercise that works the upper body, particularly the triceps and chest. Find a sturdy surface, such as parallel bars or the edge of a bench or chair. Lower your body down until your elbows are at a 90-degree angle, then push back up to the starting position.
- Mountain Climbers
Mountain climbers are a great way to get your heart rate up and work your core and lower body. Start in a plank position with your hands shoulder-width apart and your feet together. Bring one knee up to your chest, then quickly switch to the other leg.
- Jumping Jacks
Jumping jacks are a simple but effective way to get your heart rate up and work your entire body. Start in a standing position with your feet together and your arms at your sides. Jump your feet out to the sides while raising your arms above your head, then jump back to the starting position.
- Glute Bridges
Glute bridges are a great way to work your glutes and lower back. Start by lying on your back with your knees bent and your feet flat on the ground. Lift your hips up towards the ceiling, making sure to squeeze your glutes at the top.
Try each one today and get yourself moving!