Abstract
Without the use of machines or other equipment, bodyweight exercises are quick, easy ways to increase balance, flexibility, and strength. All bodyweight workouts may be performed at home by becoming stronger with body resistance alone, from the legs and shoulders to the chest and stomach. In this article, we've listed several simple full-body bodyweight exercises for novices and experts. So, keep reading!!
Introduction
People often say, "You don't need any equipment to perform a training exercise and you can do them anywhere.” Bodyweight workouts are performed exactly in the same manner wherein you do not require any equipment or a specific place to exercise. You may gain muscle, burn fat, and get excellent exercise simply by using your body weight and the force of gravity. You simply need to be aware of the best ways to work your body. Keep these 50 simple bodyweight fitness exercises in your at-home toolbox to burn calories and develop muscle.
What is a bodyweight workout?
Exercise routines known as "bodyweight workouts" use the body weight of the exerciser to provide resistance and enhance coordination, strength, and flexibility. You've probably already performed a push-up, so congrats. Bodyweight workouts are already familiar to you. Sometimes you can support an exercise with a wand or resistance band.
Benefits of bodyweight exercises
- They are effective.
- They can produce amazing benefits and can be combined with other exercises to increase performance.
- They are both cardio and strength exercises.
- They maintain a healthy heart rate while gaining flexibility and muscle.
- They are incredible at burning fat.
- The after-workout burn lasts forever.
- You only need enough room to move around a little; a gym is not necessary.
- They show results by boosting strength and performance.
Bodyweight exercises vs. other workouts
Bodyweight exercises vs. gym
Pros
- Bodyweight exercises can be performed anytime, anyplace.
- Everyone can participate in bodyweight exercises.
- Bodyweight exercises are more effective than machines.
Cons
- Novices can find it easier to get started with some gym equipment due to lower resistance.
- The cost of a gym may deter some people from joining, but it may still inspire others.
- The trainers and staff, along with the social atmosphere of an exercise, may be of use to you.
Bodyweight exercises vs. cardio
Pros
- Bodyweight workouts increase the exercise's metabolic benefits by continuing the burn after a session.
- Along with the strength gain, bodyweight workouts give you aerobic advantages.
Cons
- To reap the full range of advantages from exercise, variety is key.
Bodyweight exercises vs. free weights
Pros
- You don't require the use of a gym to perform bodyweight workouts.
- Bodyweight exercises are completely safe and cautious.
- The transition between bodyweight exercises is very quick, thus providing more flexibility.
Cons
- Using free weights allows you to increase the challenge in a more controlled and gradual manner.
50 Best Bodyweight Workouts
1. Squats
- Standing with your weight in your heels, your feet should be roughly shoulder-width apart and slightly turned out.
- Bend your knees until your thighs are parallel to the ground and hinge your hips to sit your butt back.
- Drive into your heels and straighten yourself back up. As you stand, tighten your core and squeeze your butt.
2. Reverse Lunges
- Your feet should be shoulder-width apart when you first stand.
- With your left foot, take a step backwards. Land on the ball of your foot, bending your knees into two 90-degree angles.
- To get back up to your feet, drive through your right heel.
3. Lateral Leg Raises
- Legs outstretched, lie on your side.
- Your top leg should be raised 45 degrees; slowly lower it.
- Perform five lifts with your toe flexed, five with it pointed, and five with it pointing up.
- On the opposite side, repeat.
4. Marching Glute Bridge
- Kneel on your mat with your feet flat on the ground. In a bridge position, raise your hips off the mat.
- Raise your right foot off the ground while keeping your right knee bent. Try to maintain a still hip.
- Take a five-second hold. While lowering your right foot gradually, maintain your hips up.
- Repeat on the other side by raising your left foot off the ground.
5. Spider-Man Mountain Climbers
- Begin with a high plank.
- To reach your right tricep, thrust your right knee out and high. Turn your head to the side as you move to see your knee touch your arm.
- As quickly as you can while maintaining a firm plank and keeping your torso in place, switch sides.
6. Skater Hops
- Squat a little to the left of your spot, then jump as far to the right as you can.
- Avoid touching your left foot when you land on your right.
- To land on your left foot, jump back across.
7. Donkey Kicks
- On all fours, begin.
- While maintaining your foot flexed, draw your right knee toward your chest.
- Then, while maintaining your knee bent and foot flexed, kick your right leg up behind you and upward.
- On the opposite side, repeat.
8. Standing Oblique Crunches
- Stand with your feet hip-width apart, your elbows open, and your hands behind your head.
- While bending your torso up and over to the left, lift your left knee toward your left elbow.
- On the opposite side, repeat.
9. Single-Leg Glute Bridges
- Knees bent and feet flat on the floor, lie on your back.
- Toes towards the ceiling, and straighten your left leg above you. Directly above your left hip should be your left knee.
- Maintaining your leg in the air, lift your hips and lower them back to the floor.
- On the opposite side, repeat.
10. Donkey Whips
- On all fours, begin.
- Extending your right leg behind you, lift it.
- Swing your right leg to the side, then bring it back to the middle.
- On the opposite side, repeat.
11. Curtsy Lunges With Side Kick
- Place your feet hip-width apart and stand tall.
- Knees bent, lower yourself into a lunge by placing your left leg diagonally behind your right leg.
- To stand, drive your right heel through the floor and extend your left leg to the side.
- On the opposite side, repeat.
12. Wide-Grip Push-Ups
- Start in a high plank position, placing your hands slightly wider than shoulder-width apart on the floor with your wrists under your shoulders.
- Bend your arms and lower yourself as near to the floor as you can while maintaining a single, long line across your body.
- Restart by pushing back up.
13. Froggers
- Knees bent, upper body tilted slightly forward, and legs wider than hip-width apart.
- Put your hands on the ground in front of you, then hop back into a high plank with your legs straight.
- To go back to the starting position, jump your feet to the outsides of your hands and draw your hands in toward your chest.
14. High Knees
- Place your feet hip-width apart as you stand.
- Run while keeping your knees as close to your chest as you can while pumping your arms.
- Maintain a high chest, and a tight core, and softly land on the balls of your feet.
15. Plank Jacks
- Begin with a high plank.
- Jump your feet out and in while keeping your core engaged (like jumping jacks).
16. Side Lunges
- Place your feet hip-width apart as you stand.
- Take a large stride to the right. To perform a side lunge, flex your leg and pull your butt back. Keep your core strong and your chest raised.
- On the opposite side, repeat.
17. Side Step Squats
- Put your hands on your hips and hold a tall posture.
- Your feet should now be a little wider than shoulder-width apart when you step your right foot to the right.
- To lower into a squat, lower your butt back and bend your knees.
- Bring your foot back to the starting position while straightening your knees.
- On the opposite side, repeat.
18. Lateral Plank Walks
- Start in a high plank position with your abs tight and your shoulders above your wrists.
- Step to the right with your right foot and then directly to the left with your left foot and hand. Walk a short distance in one direction, then turn around and go the other way.
19. Forward to Reverse Lunges
- Place your feet hip-width apart as you stand.
- With both knees bent, take a forward lunge forward with your left foot, keeping your back knee about two inches off the ground and your front thigh parallel to the floor.
- As you stand straight up and release your front foot, hover your foot and immediately move back into a reverse lunge.
- To get back up, drive through your front foot.
20. Push-Ups
- Start in a high plank position with your wrists beneath your shoulders and your hands flat on the floor approximately shoulder-width apart.
- Bend your arms and lower yourself as near to the floor as you can while maintaining a single, long line across your body. Your elbows should be angled toward your torso at around a 45-degree angle.
- Restart by pushing back up.
22. Jump Squats
- Your feet should be about hip-width apart as you stand.
- Maintaining an erect posture, squat by sitting back and bending your knees.
- Straighten out your legs as you leap as high into the air as you can.
- Reappear on the ground, your knees soft.
21. Forward Lunges
- Put your feet together as you stand.
- With your right foot, advance with a strong step. Your right leg should be bent such that the back knee is just barely touching the floor and the front thigh is parallel to the floor.
- To get back to the starting position, lift your back and front heels.
- On the opposite side, repeat.
22. Plank Ups
- Begin with a high plank. One arm should be bent such that the elbow and forearm are on the ground.
- To perform a forearm plank, lower the other arm.
- Place each hand where your elbows were and push yourself back up to the starting position.
- With each repetition, switch which side you lower first. Repeat this process.
23. Squat Jacks
- Start by putting your feet together and holding your arms at your chest.
- Jump your feet out, then squat down a little.
- To stand again, jump your feet back together.
24. Extended Leg Pulses
- Right leg extended to the ceiling as you bring the right knee to your chest. Keep your left leg extended and 3 to 5 inches off the ground.
- Your fingertips should be entwined behind your right knee.
- Pulse your upper body up 3 to 5 inches using only your abs and not your hands. Make sure your low back is securely rooted to the ground.
- On the opposite side, repeat.
25. Burpees
- Put your arms by your sides and stand with your feet shoulder-width apart.
- Reach forward and place your hands on the ground while bending your knees.
- Then, immediately lowering your entire body to the ground while bending at the elbows, kick your legs straight out behind you.
- Hop your legs back under your body and rapidly push your torso back up with your arms.
- Jump straight up and raise your arms in the air. The knees should be slightly bent at the end.
26. Single-Leg Reach and Jumps
- Stand with your hands by your sides and your feet hip-width apart.
- Reach your left arm to the ground approximately a foot forward of where your left foot was as you hinge at your hips and bend your knees to extend your left leg behind you (no higher than your hips).
- Jump on your right foot after raising your left knee to stand up straight.
- On the opposite side, repeat.
27. Hip Bridges
- With your knees bent and your heels a few inches from your butt, begin by resting flat on your back. Hip distance should be the space between your feet.
- After raising your hips, bring them back down to the floor.
28. Fire Hydrants
- On all fours, begin.
- Lift your right leg out to the side while maintaining your knee bent up to your hip.
- Start by lowering yourself while keeping your knee elevated.
- On the opposite side, repeat.
29. Power Lunges
- Place your feet hip-width apart as you stand.
- With your right foot, make a lunge back while bending both knees 90 degrees.
- Drive your right knee up in front of your torso while straightening your left leg and jumping into the air.
- Lunge forward and immediately bring your right foot back down.
- On the opposite side, repeat.
30. One-Legged Balance Taps
- Put your feet together and hold your arms out to the sides.
- Lift your right leg straight behind you as you slowly lean forward at the hips while maintaining a flat back. Reach your right arm down toward the floor.
- Your torso and right leg should be nearly parallel to the floor at the bottom of the exercise.
- Stand up straight while maintaining your core strong and your right leg straight (and keeping the weight on your left foot).
- On the opposite side, repeat.
31. Trunk Rotations
- Starting with your core tight, perform a high plank.
- By turning your torso slightly, bring your left knee below your body and toward your right elbow.
- Repeat the motion while switching sides.
32. Plié Squat Pulses With One Foot Raised
- Begin by assuming a wide stance and turning out your toes.
- Lift your left heel to get on your toes while bending your knees slightly into a squat. Maintain a flat ground position with your right foot.
- While maintaining an upright posture, move your butt a few inches closer to the ground. Continue your up-and-down pounding.
- On the opposite side, repeat.
33. Single-Leg Kickbacks
- Begin on all fours with your hands beneath your shoulders and your knees under your hips.
- Kick your left foot back behind you, lift your left leg, and straighten it.
- Back to the beginning
- On the opposite side, repeat.
34. Bicycle Crunches
- Kneel on the floor with your feet raised and your hands behind your head.
- As you lean back to work your abs, keep your chest up and your back straight.
- Twist to straighten your right leg by bringing your right elbow to your left knee.
- Control sides in succession.
35. Plank Taps
- With your feet hip-width apart, begin in a high plank position.
- Engage your core to maintain the hips as still as you can as you tap each hand on the opposing shoulder.
36. Side Kicks
- Stand close enough to a wall to bend your body forward and press your palms against it with bent elbows.
- Squeeze the wall with both hands. Stretch out your right leg so that it is parallel to the ground.
- Your right knee should be brought up to your right elbow. When you are ready, flex your foot and extend your leg back to its parallel position.
- On the opposite side, repeat.
37. Bear Planks
- Start in a tabletop posture on your hands and knees, with your wrists over your shoulders and your knees positioned below your hips.
- Just a few inches should separate your knees from the floor. To maintain balance and a flat back, use your core.
- Tap your hand slowly on the knee on the other side. Repeat while switching sides.
- Try not to twist your body, and maintain a still torso.
38. Forearm Side Plank Twists
- With your left elbow on the floor beneath your shoulder, begin in a forearm-side plank on your left side.
- Your right arm should be behind your head.
- Bring your right elbow to meet your left hand as you turn your torso toward the ground.
- On the opposite side, repeat.
39. Alternating Knee-To-Chests
- Stretch one leg out a few inches above the ground while lying on your back. Keep the opposing knee pressed towards your chest.
- Every time you change legs, put your nose to the inside of the knee that is closest to your chest.
- Keep your head elevated, lower back curved, and abs contracted.
40. Single-Leg Walkout to Push-Ups
- Starting position: hands at sides, feet hip-width apart. Your left leg should be raised just a little bit.
- With your left leg raised off the floor, creep out to a high plank while bending at the hips to reach your hands to the floor.
- Do a push-up with your abs tight and your shoulders over your wrists.
- Retract your hands to your feet, then stand up.
- On the opposite side, repeat.
41. Diamond Push-Ups
- Begin with a high plank. Walk your hands together, forming a triangle with your thumbs and forefingers.
- To push back up after lowering your chest and torso toward the floor, flex your elbows.
42. Plank With T Rotations
- With your feet hip-distance apart, begin in a high plank position.
- In a side plank position with your shoulder above your wrists, now turn your complete body to the right.
- Continue driving your hips up while raising your right arm to the ceiling.
- Repeat on the other side after returning to the centre position.
43. Bird Dog Crunches
- Start in a tabletop posture on your hands and knees, with your wrists over your shoulders and your knees positioned below your hips.
- While maintaining a flat back and keeping your hips level with the floor, exhale and stretch your right arm forward and left leg back.
- Draw your right elbow to your left knee while exhaling while contracting your abdominals.
- Back out to the starting point.
44. Down Dog Abs
- Start in the downward dog position and extend your right leg. Your down dog split position is as shown (also known as three-legged down dog).
- Your torso by bringing your right knee under it. Retract your right leg to a down dog split after pausing.
- Bring your right knee and right elbow together at this point. Retract your right leg to a down dog split after pausing.
- Finally, cross your right leg over your left elbow and across your torso. After a little pause, lower yourself into a down dog split.
- On the other side, follow the same procedure.
45. Side Plank Dips
- Start in a side plank position with your body in a straight line and your left foot on top of your right.
- Your hips should descend to the floor before being raised to the starting position (or a little higher, if you can).
- On the opposite side, repeat.
46. Mountain Climbers
- Start in a high plank position and while maintaining your toes off the ground, tuck your right leg beneath your torso.
- Put your right foot back in its original place.
- Change legs, then tuck your left knee into your chest. Continue changing legs as though you were stationary running.
47. Plank Hops
- Start in a high plank position, feet close together.
- Jump to the right while contracting your core and bringing your knees up to your right elbow.
- Repetition on the other side after jumping your feet back to the plank.
48. Side Plank Rotation With Kicks
- Start in a high plank position with your abs tight, shoulders over your wrists, and glutes contracted.
- Lifting your left foot, stomp it under your torso and toward your right side. As you balance on your left arm and right leg, extend your right hand to contact your left foot.
- On the opposite side, repeat.
49. V-Ups
- Face up on the floor with your arms and legs outstretched.
- Rolling your core as you sit up, keep your abs tight and elevate your hands and feet to meet over your torso.
- Return your legs and arms to the ground.
Conclusion
So, this was all that we had in our bucket concerning bodyweight workouts. We hope this list of 50 bodyweight training exercises will help our readers to plan their workout schedule properly. However, we always advise you to consult a physician and a trainer before starting any exercise regime. They may help you to design your bodyweight workouts better, know them, adore them, and crush them.
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