Body weight exercises are one of the most beneficial exercises to partake in, especially for those who lead busy lifestyles or simply do not want to exercise outside of the home. There are numerous proven benefits of performing bodyweight exercises, so do not feel bad about not being able to do intense gym sessions with massive weights. You can see progress with bodyweight exercises. As our society embraces more remote work, people are staying home more often than ever. Additionally, some individuals who do work in person find themselves at a loss for time with the number of responsibilities they have to catch up with outside of work. Being able to perform a short bodyweight exercises routine from anywhere, even at home, can help those with busy lives get exercise into a chaotic schedule.

The benefits of body weight exercises are endless. Bodyweight exercises are immensely efficient. To start, body weight exercises can also be adjusted and modified to your level of fitness and mobility, making it a perfect option for virtually any skill level (1)! Performing body weight exercises can increase your stability and mobility, especially for those who have pre-existing conditions, previous injuries, and weaknesses (1). Body weight workouts are a great option for those beginning their fitness journeys specifically because you tend to focus far more on form and technique, aiding in your ability to develop better exercise posture in the future to avoid injury (1). Additionally, body weight workouts do not require equipment nor a gym in order to perform them (4)! This is one of the most incredible benefits, as you save money on equipment costs and gym memberships since all you need is yourself. You also do not have to go ANYWHERE in order to do them, saving you time as well (7). Body weight exercises can also help you develop and BUILD muscle, which was proven in a study published in Physiology & Behavior (1). The results of bodyweight exercises are often substantial as the movements often consist of compound exercises that work several muscle groups at once (4). Lastly, body weight exercises WORK. You can not only build muscle, but also prevent injury, develop form and technique, create a tight figure, increase your range of motion, improve flexibility and balance, and more (7).

Here are some bodyweight exercises you can add to your weekly workouts. Perform each of these for about 10-15 reps for 3 sets total.

Push Ups/Press ups (and variations)

Start in a high plank position, which is palms flat on the ground, arms straight, and legs extended behind you with the balls of your feet touching the ground. Then, bend at the elbows to lower your body until your elbows are 90 degrees bent, but do not touch your body to the ground. Raise back up to the high plank position. You should feel this in your arms and chest. To add some more challenge, perform a diamond push-up. This involves making a diamond shape with your hands on the floor, so that your index fingers and thumbs touch each other (4). Do pushups but into the diamond shaped hands, rather than with your hands shoulder width apart. This variation gives you more of a triceps workout (4).

Crunches, straight-arm crunches (1)

Lay on your back, face up, with your knees bent and feet flat on the ground. Put your hands behind your head or, in the straight arm crunch, extend your arms fully straight above your head. Curl your shoulder and upper back off the ground, squeezing your ab muscles as you curl up. Do not fully lift your lower back off the ground. With straight-arms, have the extended arms rotate over your head and toward your knees on the crunch. Roll back down to the ground slowly and repeat.

Single leg squat (pistol squat) (1)

Stand with your feet hip width apart with your arms straight out in front of you at the shoulders. Lift one leg up and extend it straight out in front at the hip, parallel to your arms. Lower into your standing leg by bending the knee, pushing down into a one-legged squat. Rise back up and continue for the sets, before switching to the other leg. This exercise is fantastic for improving multiple muscle groups, such as the quads, hamstrings, glutes, hip adductors, core, and calves (1). Due to it being one leg, it heavily improves your mobility, stability, and balance over time. If you’re a beginner, feel free to use your arms with a TRX system or bands around a pole/doorway for added stability.

Step up with knee raise

This is one of the only workouts that may require some form of equipment, but you can easily do this with any random bench, box, chair, or desk at home or at the office. You can also perform these on a staircase! Step up onto the platform with your left leg, then bring your right leg up into a knee-high raise at the top. Lower the right leg back down and then the left and switch sides interchangeably throughout the sets. It’s a great idea to do the lift on both sides back and forth as it will help to work out any balance or strength imbalances in the legs (1)!

Tricep Dips

You can use parallel bars if you have them, or simply, a chair! Stand in front of the chair (or surface) and place your hands behind you, palms down on the surface. Your legs should be extended out in front of you, either bent or straight, feet planted on the ground. Focus on slowly bending at the elbow, lowering your bottom close to the ground. The strain will be on your triceps. Make sure your arms remain next to your body. Move down enough to feel the burn, then return back to a straight elbow position.

Groiners/Froggers

Position yourself at the top of a push-up or known as a high plank position. Then, jump forward until both of your feet land next to your palms. With your knees bent and arms and legs in this position, you should resemble a frog pose (hence, “froggers”). Move to the starting position after, with feet back extended straight back. Repeat the movement. This exercise works to open up the thoracic region and the hips, while also increasing the individual’s mobility (1).

Plank (variations: star plank, spider planks, up and down planks, shoulder tap planks, plank jacks, lateral plank walks)

For a regular plank, you essentially begin in a starting push up position. Place your hands, palms down, on the floor. Extend your legs completely straight behind you as if you were standing upright (lock the knees and keep the body and back straight from heel to neck). The balls of your feet should be touching the ground, with heels facing the ceiling. From this position, there are many variations where you hold the position for a period of time. To do a lower plank, lower your arms onto the elbows and forearms, rather than on the palms and wrists only. For a star plank, begin in the high plank position and walk your hands and feet outwards step by step until your body forms a star, then move back into a regular plank. For spider planks, begin in the high plank position. Bring one foot off the floor and toward your elbow on that same side. Squeeze on the oblique crunch. Repeat on both sides. Make sure to lock your glutes and core for the most efficient workout. For up and down plank, begin in the high plank position. Lower down on only one arm to the elbows and forearms, and then onto the other arm’s forearms. Then, move the same way back up, one at a time. Keep your core engaged and your back straight. For shoulder tap planks, begin in the standard high plank position. Start by bringing one arm up and tapping the opposite shoulder (3). Place your hand back on the ground and switch to your other arm and tapping the other shoulder. To do a Plank Jack, start in a high plank/push-up position. Then, jump both your feet outwards and then back in (as if you are doing jumping jacks on the ground) (5). To perform a Lateral Plank Walk, begin in the high plank position (5). Then, step your right foot out along with your right hand, then immediately follow that movement by bringing your left foot and left hand toward the same direction. Take a few “steps” in one direction, and then the other. You are essentially walking side to side with your hands and feet but in a plank position.

Sit ups/V-ups

To perform a regular sit up, lay on your back with your knees bent, feet flat on the ground. Similar to the crunch, place your hands behind your head and curl your shoulders and upper back off the ground. Squeeze your core and continue curling until your lower back comes fully off the ground and your chest meets your thighs/knee. Then, return your back to the ground. For a v-up, lay with your back on the ground and hands behind your head. Instead of planting your feet on the ground, extend your legs outward and hover them slightly above the ground. In one motion, curl your upper body up to a sit-up while pulling your knees into your chest. You are essentially forming a “V” with your thighs and torso. Squeeze the core and return back to start. Do both the v-ups and sit-ups SLOW in order to build more strength.

Burpees

Stand with feet shoulder width apart. Squat slightly down with knees bent and place your hands flat on the floor between your legs. Then, kick your legs directly out behind you until you are in a high plank position (1). Bring your feet back next to your hands, then push through your heels into a jump with your arms raised overhead. Repeat the above movement at a faster, but stable speed. Burpees are an incredible calorie burning workout that strengthens and stretches several muscle groups at once.

Superman

Lie with your stomach against the floor. Extend your arms in front of your next to your ears, and your legs outward behind you. Lift your arms and legs off the floor a few inches. You should look like superman flying in the air. Squeeze your core and glutes and hold the position for 30 seconds. This exercise targets your glutes, hamstrings, back, and core all in one (1).

Donkey Kicks (Quadruped Leg Lifts)

Begin on all fours (palms and knees on the ground with back facing the ceiling). Lift one leg up, maintaining the 90-degree angle in the knee as you do. Raise the leg until your hamstrings are in a direct line with your back. Squeeze the glutes throughout the movement. As you return to start, avoid letting the knee touch the ground. Repeat on the other side after finishing the first leg. This exercise works the gluteus maximus, minimus, and medius, along with the hamstrings and hip flexors (1).

Crab Walks

Sit on the floor with your palms flat on the ground next to you. Bend your knees in front of you, with feet flat on the ground. Raise your hips off the floor so that only your palms and your feet are still touching the ground. Walk with your hands and feet around the room, making sure to keep your bottom off the ground at all times. A crab walk works a ton of muscle groups at once, from your shoulders, triceps, hamstrings, and quadriceps (1). Make sure to move slow, as moving too fast can put you at risk for injury.

Oblique Crunches

Lie on your back with your knees bent, feet flat on the floor. Place your left hand behind your head, with your right arm at your side. Squeeze your core and then lift your left shoulder blade off the ground, curling your upper body to the right toward your right knee. Move back to start and repeat on the other side. Obliques are a great exercise to create that 11-line ab look and definition. For this exercise, remember to prevent the bending of your neck by keeping your chin pointed at the ceiling at all times.

V-Hold

A v-hold is the same as the v-sit, except you are going to hold the v-position on the crunch upward. Put your hands straight in front of you on either side of your knees for better stability.

Glute bridge/Single-Leg Glute Bridge/Glute March

Lie on your back and bend your knees, with feet flat on the ground. Thrust your hips off the ground and upward until your thighs, hips, and back form a straight line. Squeeze your glutes and then return to start, hovering your bottom over the ground instead of resting it. For a single leg, raise one of your legs straight into the air above you. Lift at your hips again, putting all of the strength into the grounded leg and glute. Continue keeping the one leg up in the air throughout the exercise, before switching sides. To perform a glute march, go into a high glute bridge position, with your bottom and thighs aligned to your back. Then start lifting one leg up and then down, and then the other leg up and then down. You are essentially “marching” in place but while holding engagement in the glutes (5). Glute bridges are excellent workouts for building your posterior muscle strength and also reduces back pain overtime (1).

Lunges (and variations)

You can lunge forward, backward, or to the side! To do a standard forward lunge, extend one of your legs in front of you and bend into the knee, lowering your body in the process. Your leg behind should be slightly bent but maintaining its stability on the ball of the foot. Your front foot must be flat on the ground. While bending at the knee and lowering, make sure your knee does not pass your front toes. Squeeze the glutes. Return to start and switch legs. For extra challenge, add a jump in between switching sides. To do a Curtsy Lunge variation, step your left leg back diagonally behind your right leg and then bend into a lunge at the angle (5). Squeeze the glutes during the motion. Push with your right heel to return to a standing position. Repeat on the other side. To perform a Side Lunge, take a big step to one side, bending at the knee and pushing your butt backwards (5). Repeat on the other side. Altogether, Lunges are fantastic for stabilizing the core and hip flexor muscles (1).

Squats/Jump Squats

Stand with your feet shoulder width apart. Lower down your torso with a bend of your knees until your knees form 90-degree angles. Make sure to prevent your knees from going beyond the line of your toes. Squeeze your glutes and return to start. For a bigger challenge, jump into the air on the rise upward.

Mountain climbers

Begin in the high plank position, or push-up position. Squeeze your core and keep it stable. Avoid moving your lower back during this exercise. Begin by lifting your right foot and raise the knee right into the chest. While your right foot is returning back to its original position, switch by hopping and bringing your left leg up and the left knee to the chest. You are essentially performing a high knee exercise but in a plank position. Alternate back and forth with the legs. This exercise targets the core, upper body, and cardiovascular health (1).

Reverse crunch

Lie on your back but bring your legs up straight up above you with heels facing the ceiling, and a slight bend in the knees. Place your arms on your sides, palms down against the floor. Squeeze your core and then raise your bottom and hips off the ground, crunching with your abs in the process. Then, lower your hips and bottom back to the ground and repeat. This exercise is a bit easier for those who have spine weakness or neck pain, as it alleviates tension on these two areas (1).

Flutter kicks

Lie on your back with your hands at your sides, palms flat on the ground. Begin by raising your legs to around a 45-degree angle from the floor. Start kicking your feet up and down in very small movements, mimicking the flutter kicks you do in the swimming pool as a kid. Squeeze your core tightly and make sure your lower back does NOT come off of the floor or arch. Raise your head slightly to add more core engagement (1).

Wall sits

Stand with your back straight against a wall behind you. Bend at your knees as you slide down the wall. Pause and hold once your knees make a 90-degree angle. Make sure your knees do not go past your toes. Try to maintain the hold for as long as you can before resting while standing. This exercise works your glutes, hamstrings, core, and adductors (2).

Calf raises

Stand up straight, keeping your hands at your sides. Raise yourself up onto the balls of your feet, with your heels coming off the ground. You will be engaging the calf muscles.

Bicycle crunches

Lie with your back against the ground. Have your hands behind your head like you are going to do a crunch, elbows outward. Bring both of your knees toward your chest. Slightly raise your shoulder blades off the ground, then extend your left leg straight out while turning your upper body and left elbow behind your head toward the right knee. Squeeze your obliques and core, feeling the crunch as your elbow meets the knee. Switch sides and alternate sides throughout the exercise.

High knees

Stand with your feet shoulder width apart. Bring one of your knees up toward your chest and then quickly jump and switch to the other side, bringing the opposite knee up to the chest instead. Alternate legs and switch your arms as if you are running in place – maintaining a quick, but stable speed.

Arm circles

Stand with your arms extended straight out to the sides. Ensure that your arms are perpendicular to your torso (4). Start making slow, clockwise circles with your arms. You can do the circles forward or backwards. Try doing forwards for 30 seconds, and then backwards for 30 seconds.

Inch worms

Stand up straight, but don’t fully lock the knees. Slowly lower your torso down toward the floor. Place your palms on the ground and then walk with your hands forward until you extend into a high plank or push-up position. Then slowly “inch” back with your hands until they are between your feet. Repeat again.

Tuck jump

Stand with your knees slightly bent, shoulder width apart. Then, jump as hard as you can into the air above you, bringing your knees toward your chest. Land with your knees slightly bent and repeat again.

Single-leg deadlifts

Stand upright with your feet together rather than far apart. Lift your right leg back behind you while you simultaneously lower your arms and torso forward. Keep your planted, left leg slightly bent. Extend your arms down to your left toes for a tap until your right leg behind you is somewhat aligned to your back. Squeeze the glute in your planted leg. Return to start WITHOUT letting the lifted leg touch the ground (have it slightly hover) (5).. Switch sides.

Contralateral limb raises (4)

Lie on your stomach with arms extended in front and legs extended behind. Have your palms face one another in front of you. Begin raising your left arm a few inches off the floor while simultaneously lifting your right leg a few inches off the floor. Hold and then lower. Repeat with the opposite arm and leg.

Russian twists

Sit on the floor with your knees bent, feet flat on the floor. Your upper body should be off the floor this time, rather than flat like with crunches. Begin by lifting your feet a few inches off the floor. From this position, lean your back into a 45-degree angle. Then move your arms from one side to the next in a twisting motion, rotating your upper torso along with the movements of your arms. Go slow and really squeeze that core to feel the workout in your obliques.

Standard crunches

Everyone’s favorite workout! To do a standard crunch, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, elbows pointed outward. Start lifting your head and shoulders off the floor by squeezing at your core. Try not to push your chin into your chest as this will strain your neck. Curl your upper torso up until your upper back is off the floor, hold with a squeeze of the core, and then return back to the start.

Segmental rotation (4)

Lie on your back with your knees bent and feet off of the floor. Engage your core and let your knees fall slowly to one side of your body, allowing the hips and lower back to gently twist along with the motion. Your upper back should be flat on the floor. You will feel the stretch in your torso and back, and a burn in your obliques if you let the knees hover above the ground rather than drop them entirely. Return back to start and lean onto the other side as well.

Lateral leg raises

Lie on your side with your legs extended. Lift the uppermost leg to around a 45 degree angle. Hold and squeeze the leg and the glutes, then lower. However, let the leg hover above the ground rather than rest. Perform on both sides. Try different toe positions (such as flexed, pointed, etc.) to work different muscles in the leg (5).

Skater hops (5)

Stand upright, and then slightly squat in your form. Begin by jumping to your right side as far as you can, and land on your right foot, keeping your left foot off the ground. Then, jump all the way to the left and land on your LEFT foot, while keeping your right foot above the ground. Go back and forth with stability, while also maintaining speed.

Standing oblique crunches

These are one of the easiest exercises to do from anywhere! Begin by standing with your feet shoulder width apart. Place your hands behind your head as if you are going to do a crunch, with elbows pointed outward. Lift your right knee up and toward your left elbow, while bending at the waist and curling the core toward the lifted knee. Squeeze the core when you crunch the obliques by meeting the elbow to the knee. Go back to start and switch the knee and the elbow.

Donkey whips (5)

Start on all four, as if you are going to do donkey kicks. Begin by lifting one leg extended straight back behind you, making sure your leg and back are straight. Start swinging that leg to the side and then back to center. Rather than wildly swinging it, squeeze your glutes and maintain a level of control and stability in the movement. Repeat on the other leg.

Fire hydrants/Clamshells

Begin on all fours. Lift one of your legs to the side, keeping the knee at a 90-degree angle during the movement. Lift the leg until the knee parallels the height of your hip (5). Squeeze your glutes on the movement. This exercise should, as funny as it sounds, look like a dog going to the restroom on a fire hydrant! Lower the leg back to the starting position but let the knee hover above the ground. Repeat on BOTH sides.

Dead Bugs (5)

Lie on your back with your arms raised straight up toward the ceiling. Bring your legs up and into an L position over the hips, with the knees in a 90-degree angle. Slowly extend your left leg straight down while simultaneously dropping the right arm back above the head. Make sure you HOVER both the leg and arm above the ground rather than let them fall in a rested position against the floor. Back to the starting position, switch the leg and arm that you lower.

Single leg balance

Stand with your feet shoulder width apart, and your hands on your hips. Lift one leg at the hip with a 90-degree bend in the knee. Hold and balance on the planted leg. Switch sides.

Bulgarian split squat (6)

Although this is a squat variation, it needs its own section to be explained as it is a bit more advanced than a standard squat. Begin by standing straight. Place one of your feet BEHIND you on a chair/bench or other flat, stabilized surface. Your foot should be resting on the ball of your foot. Place your front foot slightly forward. Bend straight down into a “squat” by bending the front knee. Make sure your knee does not go beyond the toes. Your back knee behind you should be pointed straight down to the floor, but not touching. Squeeze your glutes throughout the movement. Return to start. Switch leg positions.

6-Inch Hold (6)

Lie on your back and place your arms at your sides, with your palms against the floor. Your legs should be straight out and extended against the ground. Begin by lifting the legs about 6 inches off the ground, squeezing your core in the process. HOLD the position for as long as you can. Build up to holding for longer periods of time.

Leg lifts

Lie on your back with your hands at your sides, palms against the floor. Keep your legs extended. Make sure your back remains flat on the floor. Engage your core, and lift your legs off the ground and up until your heels face the ceiling and your legs are perpendicular to your hips. Then, lower your legs back down but do NOT let them touch the floor. Lower them until they are about 6 inches from the floor, and then raise them again.

Bird Dogs (6)

This exercise is the opposite of the Dead Bug! Begin on all fours. Extend your left arm straight out in front of you while simultaneously extending your right leg straight behind you. Squeeze your glutes and core, and then lower to a hover above the ground. Do not let the arm and knee touch the ground again. Repeat with the other arm and leg.

Swimmers (6)

This exercise is similar to the Superman exercise mentioned previously, but with an extra challenge! Lie face down with your arms and legs extended out. Squeeze your core and glutes. Raise your legs and arms off the ground slightly, just like the superman exercise. However, instead of holding the static position, lift your arms and legs down one side at a time, as if you are swimming in the air. Maintain the motion for 30-60 seconds straight (6).

As you can see, there are an unlimited amount of bodyweight exercises you can perform without a single piece of equipment. You can do these from home, at work, at the park, on vacation, wherever! There is no excuse to not get a good strength training workout in, when this guide can offer you some fantastic options for anyone of any skill level. Try a few of these out in a routine about 2-3 times a week and enjoy the benefits of feeling stronger, more flexible, and more stable! However, if this seems overwhelming and you would like to have a professionally guided customized program simply drop us a message on our contact us page, so we can be your personal coach and create an amazing plan that fits your body goals.

By Ashley Gresko

Blog Editing Consultant for Health Industry Designs

References:

1) https://www.menshealth.com/uk/building-muscle/a756325/10-best-bodyweight-exercises-for-men/

2) https://bulldogonline.com/blog/the-best-body-weight-exercises-for-women/

3) https://www.prevention.com/fitness/workouts/g26113126/best-bodyweight-exercises/

4) https://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere

5) https://www.self.com/gallery/bodyweight-exercises-you-can-do-at-home

6) https://www.runnersworld.com/training/g23341982/best-bodyweight-exercises/

7) https://manofmany.com/lifestyle/fitness/best-body-weight-exercises