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15 Best Bodyweight Exercises. Push-Up; Squat; Inverted Row; Chin-Up; Glute Bridge; Bear Crawl; Mountain Climbers; Burpee; Triceps Dip; Pull-Up; Plank; Wall Walk; Broad Jump; Lunge;...
- Andrew Gutman
Jan 11, 2024 · Last Updated: January 11, 2024. Evidence Based. Here are the 44 best bodyweight exercises you can do to build muscle and burn fat, no gym required! These are the exact exercises we start our coaching clients on, and many perform them from their house or apartment.
- Air Squats. Stand with feet shoulder-width apart. Lower your hips down and back like you're sitting in a chair. Go as low as you can without losing the natural curve of your lower back.
- Push-Ups. Start in a plank position, shoulders over wrists, creating a straight line from shoulders to heels, core engaged. Bend elbows back 45 degrees and slowly lower toward the ground.
- Bulgarian Split Squats. Stand a little less than a leg's length in front of a bench, chair, box, or couch. Place the top of your right foot on the bench behind you.
- Superman Pull. A superman pull is one of the best bodyweight exercises to work your back—perfect for counteracting hunched-over posture. Lie face down on the floor with arms extended out in front of you.
The Best Bodyweight Workout of All Time. When it comes to shedding pounds in a limited space, consider these four options. Jump to the Routine. 20 min. 3. No. Westend61 / Getty. Ever wonder how guys who exclusively work out on monkey bars get so ripped? This bodyweight workout is the answer.
- 5 min
- Daniel Davies,Annie Hayes
- Press-ups. Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels.
- Overhead Crunch. Lie on your back with your arms extended straight over your head so your body forms a straight line. Bend your knees and keep your feet flat on the floor then – keeping your arms locked – contract your abs to crunch your shoulders off the floor.
- Pistol Squat. Stand with your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the ground and hold it in front of you.
- Step-up with Knee Raises. Place a bench or a box in front of you and step onto it with one foot. As you plant your foot, drive with your other foot bringing your knee up as high as you can.
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Oct 5, 2022 · 19 Bodyweight Exercises. Bodyweight exercises are full-body strength training exercises that can help you stay fit at home because they require little to no equipment. These conditioning exercises use the weight of your body against gravity to provide resistance training for your muscles.