First, what is bodyweight exercise? In simple words, it is exercising without equipment, using only your own bodyweight as a tool. It is great for the joints as they don’t get extra stress from holding weights, and of course easier for anyone to do since you don’ t need to use any equipment you might not have at home.
If you are wondering whether exercising without any equipment can provide any benefits for your body, the answer is absolutely yes.
If you are at home, wanting to do some exercise but have no equipment, then keep reading!
Bodyweight exercises have many benefits for the body. They increase the body’s strength, flexibility, balance, coordination, speed, endurance, and power. There is less risk of injury since there is no equipment involved. But most important, it is accessible to anyone, and you can do it from the comfort of your own home.
For floor exercises, a mat would be suggested. However, if you don’t have one, you can use any kind of mat you have at home, or even a towel.
1. Warm up
To warm up the body, you can do some basic movements such as step touch, double step, knee lifts, and back heels. Or just walk around the neighborhood for 5-10 minutes.
2. Squats
Spread your feet so that they are a bit wider than the hips, with the toes slightly turned out. Now imagine you have a chair behind you and you do the movement as if you would sit on the chair, but at the last moment you change your mind and you get up again. If you never tried doing squats before you can actually start with a chair behind you in case you lose your balance and go backwards, then remove it as you feel comfortable with the exercise.
When you go down, make sure that your knees are over the toes, not further forward. Also, you should feel that your weight is on your heels, not your toes.
Perform 20 repetitions.
This exercise strengthens the legs, and the butt as well.
3. Pushups
Put your hands on a wall, at shoulders’ height, and slightly wider than the shoulders. Palms facing up. Take a step backwards so that you are slightly leaning towards the wall.
Now bend your elbows and perform a pushup, then straight again. Your elbows should be at 90 degrees when you bend them.
As it gets easier, you can increase the difficulty level by going lower. Instead of putting your hands on the wall, you can put them on a bench such as your kitchen bench (that would be an intermediate level), or on the floor as an advance level.
Perform 20 repetitions.
This exercise strengthens the arms, shoulders, chest and back.
4. Lunges
Take a big step back with one leg. Feet are parallel and back heel always stays up. Now move like an elevator, and go straight down as you bend both knees (body weight equally distributed to both legs), and then straight up.
The frond knee should be over the heel, and both knees are at 90 degrees angle when you are down.
Perform 15-20 repetitions on each side.
This exercise is excellent for strengthening the legs and butt.
5. Ice skate
This exercise is a lateral jump(side to side), from one leg to the other. Push on one leg to go far and land on the other. If you want to start at the beginner’s level then step to the side instead of jumping.
Besides working the legs, this exercise is good for increasing your endurance, since it is an aerobic exercise as well.
6. Jumping Jacks
An old school exercise. Simply jumping with both legs in and out. You can add arm movement up and down or not use the arms, whatever feels comfortable to you.
Another aerobic exercise to increase your endurance, work the heart and lungs, and burn fat.
7. Tricep Dips
Find a furniture about knees height, like a chair or table. Put your hands on the furniture, fingers facing out, and hands under shoulders. With the rest of your body hanging out of the furniture, simply bend the elbows to lower your whole body, and then straighten them up again, pushing your whole body up. Repeat for 10-20 repetitions.
This exercise strengthens the triceps, which is the back of the arms, which we often complain that is loose when waving at someone.
8. Plank
On your exercise mat, go down on your elbows and toes, trying to keep your body in one straight line. An easier alternative is to do it on the knees instead of the toes.
A good timing would be to keep this position for one minute, but you could go a bit less or a bit more, depending on the strength of your abdominals.
A great exercise for the core, and especially the abdominals.
9. Side Plank
Same as the plank but you turn to the side. Again you can be on your toes or knees as an easier alternative.
You can do 30 seconds each side.
Another great exercise for the core and especially the side abdominals.
10. Glutes-Leg Lift
On your exercise mat again, go on your elbows and knees. Extend one leg, and lift it up and down, keeping it straight.
Do 15-20 repetitions on each leg.
This exercise strengthens the glutes, lower back, and back of the legs.
11. Side Knee Lift
Lie down on your side and go on your elbow, with the knees bend, shifting the hips back so that the legs are making a zig-zag shape. Now lift the top knee by keeping the toes of both legs touching, then lower back down.
Do 20 repetitions on each side.
This exercise strengthens the hip area and glutes, or in simple words, the outer part of the legs.
12. Bridge
Lay on your back with the knees bend. Then lift the pelvis all the way up so you form a straight line from knees to shoulders. Then slowly lower down. Keep a slow, smooth movement.
Do 15-20 repetitions.
13. Crunches & Side Crunches
On your back with the knees bend like the previous exercise, put your hands behind your head to support the neck. Inhale, and as you exhale, lift the head and shoulders up. Then inhale again as you lower down. Keep the length of an apple between your chin and chest as you lift your head, so your neck stays relaxed.
For side abdominals follow the same directions, but when you come up you turn sideways towards one knee, and then the other.
Do 20 repetitions for each exercise.
14. Bicycle Twist
Lay down on your back like in the crunches, and lift your legs up to 90 degrees. Engage your abdominals, trying to keep the lower back on the floor.
Inhale first, and as you exhale, lift turning towards one knee, extending at the same time the opposite leg. From there, simply switch sides, exhaling every time you switch. Do 20 repetitions.
A great exercise for center and side abdominals.
Well Done
You can go through all the exercises, or choose some at one time and others at another time.
Do some basic stretch at the end on the back, chest, and legs so you release the tension in the muscles.
Well done, you made it! If you want to check out at another exercise routine, check out my post on Resistance Band Exercises. I would love to hear your comments and questions below.