Bodyweight Exercises (Our Favorites)
Updated 12/23/22
Bodyweight exercises are movements that use your own bodyweight as resistance. These kinds of exercises can be used to strengthen and tone muscles all over the body, build cardiovascular fitness, improve balance and coordination, and increase flexibility. Examples of popular bodyweight exercises include push-ups, squats, lunges, planks, burpees, jumping jacks, mountain climbers, crunches and more. Bodyweight exercises don't require any special equipment which makes them a great choice for people on a budget or who only have access to limited space. With just a few basic moves in your workout routine you can get an effective full-body workout with minimal time and effort!
Bodyweight exercises are great because they can be done anywhere, anytime, and with minimal equipment. They require no gym membership, special machines or weights. Bodyweight exercises are also a form of resistance training that can help build strength and muscle tone without the use of additional weights or force. By utilizing your own body weight to complete exercises such as push-ups, squats, pull-ups, lunges and more you are able to effectively target all major muscle groups within your body.
Chest bodyweight workouts
Push-Ups
The classic push-up is an excellent bodyweight exercise for targeting the chest muscles. To perform a proper push-up, start by lying on the ground in a prone position (face down) with your hands placed slightly wider than shoulder width apart. Engage your core and press up from the ground until your arms are fully extended and then slowly lower back to the starting position.
Chest Dips
This exercise can be done on any dip station or two benches/chairs of equal height placed about three feet apart. Start by sitting between the two platforms and place both hands flat on each surface while keeping your legs together and pointing straight out in front of you. Lift yourself off the surface and slowly bend your elbows until you feel a good stretch in your chest muscles, then extend back up to the starting position.
Incline Push-Ups
This variation of the traditional push-up is done with your hands placed higher than normal, such as on an elevated surface like a stair step or bench. The added elevation will increase the difficulty of this exercise compared to regular push-ups so make sure you start off with a somewhat low incline. From here, perform the same technique as with regular push-ups and focus on engaging your chest muscles throughout the entire movement.
Decline Push-Ups
Much like incline push-ups, this version requires an elevated platform for your hands. Start by placing your hands on a low elevated surface and then position your feet higher than normal so that your body is pointing slightly down towards the ground. Lower yourself to the ground and extend back up keeping good form throughout the entire movement.
Back Bodyweight Exercises
Back bodyweight exercises are a great way to build strength and improve posture, as well as sculpting muscles. The best bodyweight exercises for your back include:
Pull-Ups: Pull-ups are a classic exercise that targets the entire upper back. If you’re just starting out, you can use an assisted pull-up machine or bands to help you perform this exercise.
Reverse Lunges: This exercise helps strengthen your lower back muscles while also engaging your core and glutes. To do this properly, stand with your feet hip width apart, then step backward into a deep lunge before pushing up through the heel of your front foot to return to standing position.
Superman: Lay on your stomach with your arms and legs extended. Then, slowly lift up your arms and legs off the ground while squeezing your shoulder blades together. Focus on keeping your core engaged throughout this exercise to effectively target the back muscles.
Bodyweight exercises for your arms
Bodyweight exercises are an excellent way to build arm strength and size without having to purchase additional equipment. Here are some of the best bodyweight exercises for your arms:
Push-Ups
A classic upper body exercise, push-ups use your own body weight to target your chest, shoulders, and triceps. To make them even more challenging, you can elevate your feet on a chair or bench.
Pull-Ups
Pull ups are another great upper body exercise that works your entire back as well as your biceps. You'll need access to a pull up bar in order to do this exercise properly; if you don't have one available at home, they can usually be found at a park!
To top it all off, finish the workout with ab exercises! From leg lifts to planks and beyond, you can get a solid ab workout in with your own bodyweight. Get out there and make it happen! And help your body out with some plant based vitamins or organic vitamins.
Take your workout to the park too! That’s another great place to perform bodyweight type exercises. And if you’re lucky they might have some machines too. Like dips for example! Or pull ups.
