Body weight workout exercises like mountain climbers, push-ups, squats, and planks are effective for building strength and fitness. They can be done at home without any equipment and are great for targeting different muscle groups.
If you want to get fit with just bodyweight exercises, these basic moves such as planks, push-ups, burpees, mountain climbers, and squats are essential. They are commonly referred to as the “Big Five” and are a staple in bodyweight training classes.
Whether you are a beginner or looking to build muscle or lose weight, bodyweight exercises are a convenient and effective way to improve your overall fitness.
1. Mountain Climbers For Total Body Strength And Fitness
Mountain climbers are a versatile bodyweight exercise that targets both strength and fitness. Incorporating them into your routine can help you achieve a total body workout without the need for any equipment.
Mountain climbers are a versatile bodyweight exercise that targets multiple muscle groups and improves overall strength and fitness levels. They are particularly effective for building core strength, strengthening the arms and shoulders, toning the legs, and improving cardiovascular endurance. The benefits of mountain climbers include increased calorie burn, improved balance and coordination, and enhanced flexibility. To perform mountain climbers, start in a high plank position with your hands directly under your shoulders and core engaged. Alternate bringing your knees towards your chest, as if you are climbing a mountain, while keeping your back straight and hips in line with your shoulders. You can also try variations of mountain climbers, such as cross-body mountain climbers or single-leg mountain climbers, to target different muscles and add variety to your workout routine. Incorporating mountain climbers into your bodyweight workout is a great way to challenge yourself and achieve a full body workout without any equipment.
2. Plank Variations For Core Stability And Strength
| Benefits of plank exercises |
|---|
| – Improves core stability and strength |
| – Engages multiple muscle groups simultaneously |
| – Enhances posture and balance |
| – Helps prevent lower back pain |
Planks are a versatile exercise for developing core stability and strength. To perform basic planks, start by lying face down on the floor, then lift your body up onto your forearms and toes, with your elbows directly beneath your shoulders. Make sure your body forms a straight line from head to heels. Hold this position for a set amount of time, aiming to gradually increase the duration as you become stronger.
If you’re looking for a more intense workout, there are several variations of planks you can try. These include side planks, where you support your body weight on one forearm and the side of your foot, and reverse planks, where you face upwards and support your body with your hands and heels. Experiment with different plank variations to challenge your core and add variety to your workouts.
3. Push-up Variations For Upper Body Strength
Improve your upper body strength with these 3 push-up variations as part of your body weight workout routine. Strengthen your muscles and boost your fitness level with these effective exercises.
Push-Up Variations for Upper Body Strength
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4. Squat Variations For Lower Body Strength And Flexibility
Benefits of squats:
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How to do basic squats:
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Variations of squats for added difficulty:
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Bodyweight squats are a great exercise for strengthening and toning the muscles of the lower body. By incorporating different variations, you can target different muscle groups and increase the difficulty of the exercise. Squats have numerous benefits, including improving strength, flexibility, and core stability. They also help in burning calories and managing weight. To perform basic squats, start by standing with your feet shoulder-width apart. Lower your hips back and down, keeping your knees in line with your toes, and then return to the starting position by pushing through your heels. If you’re looking to challenge yourself further, try variations like jump squats, pistol squats, sumo squats, split squats, and overhead squats.
5. Burpees For Full Body Conditioning And Fat Burning
| Benefits of burpees: |
| 1. Full body conditioning: Burpees engage multiple muscle groups, including the arms, chest, core, glutes, and legs, making it an effective exercise for overall body conditioning. |
| 2. Fat burning: Due to its high intensity and full body engagement, burpees are great for burning calories and promoting fat loss. |
1. Start in a standing position with feet shoulder-width apart.
2. Lower your body into a squat position, placing your hands on the floor in front of you.
3. Kick your feet back, landing in a push-up position.
4. Perform a push-up, then bring your feet back to the squat position.
5. Jump up explosively, reaching your arms overhead.
Modifications for beginners or those with limited mobility:
1. Step back instead of jumping back into the push-up position.
2. Perform a modified push-up on your knees.
3. Step forward instead of jumping up explosively.
4. Reduce the speed and intensity of the exercise to match your fitness level.
6. Lunges For Leg Strength And Balance
| 6. Lunges for Leg Strength and Balance |
Benefits of lunges: Lunges are a great exercise for strengthening and toning the legs. They primarily target the quadriceps, hamstrings, and glutes. Lunges also help improve lower body balance and stability. They can be done with or without weights, making them suitable for all fitness levels. Performing lunges regularly can increase leg strength, improve posture, and enhance athletic performance.
- Stand with your feet hip-width apart.
- Take a step forward with one leg, keeping your core engaged.
- Bend both knees until your back knee is just above the ground and your front thigh is parallel to the floor.
- Push back up to the starting position, using your front heel to drive upwards.
- Repeat on the other side, alternating legs.
Variations of lunges for targeting different leg muscles:
- Reverse Lunges: Instead of stepping forward, step backward to engage different muscles.
- Side Lunges: Instead of stepping forward, take a wide step to the side, targeting the inner and outer thighs.
- Curtsy Lunges: Cross one leg behind the other, bending both knees to target the glutes and inner thighs.
- Walking Lunges: Take multiple steps forward while lunging, adding a dynamic element to the exercise.
7. Superman Exercise For A Stronger Back And Core
Benefits of the superman exercise: The superman exercise is a great way to strengthen your back and core muscles. It targets the muscles in your lower back, glutes, and hamstrings, helping to improve your posture and stability. This exercise also activates your abdominal muscles, helping to create a strong and stable core.
How to do the superman exercise: To perform the superman exercise, start by lying face down on a mat with your arms extended overhead. Lift your arms, chest, and legs off the ground simultaneously, contracting your back muscles. Hold this position for a few seconds, then slowly lower back down to the starting position. Repeat for the desired number of repetitions.
Progressions to challenge core and back muscles further: Once you have mastered the basic superman exercise, you can try some progressions to further challenge your core and back muscles. One progression is to add a resistance band around your ankles to increase the resistance. Another progression is to lift your arms and legs higher off the ground, increasing the range of motion and intensity of the exercise. Remember to always listen to your body and only progress as you feel comfortable.
8. Bird Dog For Core Stability And Balance
Improve your core stability and balance with the bird dog exercise. This body weight workout is effective for strengthening your core muscles and improving overall stability.
| Benefits of the bird dog exercise | How to do the bird dog exercise | Variations to increase intensity and engage more muscles |
|---|---|---|
| The bird dog exercise is a great way to improve core stability and balance. It targets the muscles in your abdominals, lower back, hips, and glutes. It helps to strengthen your core, which can help prevent lower back pain and improve overall posture. | – Start on your hands and knees with your wrists aligned under your shoulders and your knees aligned under your hips. – Simultaneously extend your right arm out in front of you and your left leg out behind you, keeping your hips level. – Hold for a moment, then return to the starting position and repeat on the other side. – Perform 8-12 repetitions on each side for 2-3 sets. | – To increase the intensity of the bird dog exercise, you can add resistance by wearing ankle weights or using resistance bands. – You can also try lifting the opposite arm and leg higher, or holding each position for a longer period of time. – Another variation is performing the bird dog exercise on an unstable surface, such as a stability ball or a Bosu ball, to engage more muscles and challenge your balance. |
9. Pistol Squat For Lower Body Strength And Control
Improve lower body strength and control with the pistol squat, a challenging body weight exercise. It targets multiple muscles and can be done anywhere, making it a great addition to your workout routine.
Benefits Of Pistol Squats
- Targets the muscles in your lower body, including the quads, glutes, and hamstrings
- Improves balance and stability
- Increases ankle and hip mobility
- Helps build functional strength
How To Do Pistol Squats With Proper Form
- Stand with your feet hip-width apart.
- Extend one leg in front of you, keeping it straight.
- Squat down on the other leg, lowering your body as low as you can while keeping your extended leg off the ground.
- Push through your heel to stand back up.
- Repeat on the other side.
Progressions To Gradually Build Up To Pistol Squats
- Assisted pistol squats with a chair or bench for support
- Pistol squats using a TRX or resistance band for assistance
- Pistol squats with a medicine ball or dumbbell for added resistance
10. Plank Up-downs For Total Body Strength And Endurance
Plank Up-Downs are an effective bodyweight exercise that targets the entire body, improving strength and endurance. Incorporating this exercise into your routine can help you achieve a total body workout without the need for additional equipment.
Benefits Of Plank Up-downs
Plank up-downs are a highly effective exercise for building total body strength and endurance. This exercise primarily targets your core muscles, including your abs, obliques, and lower back. Additionally, it engages your arms, shoulders, and legs, making it a great full-body workout. Plank up-downs also help improve stability and balance, as they require you to maintain a strong and stable plank position while moving through the up and down motion.
How To Do Plank Up-downs
To perform plank up-downs, start in a plank position, with your hands directly below your shoulders and your body in a straight line from head to toe. Lower one forearm to the ground, followed by the other forearm, so that you are now in a forearm plank position. Then, push back up onto your hands, one hand at a time, returning to the starting plank position. Repeat this motion for the desired number of repetitions.
Variations To Make The Exercise More Challenging
To increase the difficulty of plank up-downs, you can try the following variations:
- Add a push-up after returning to the plank position.
- Elevate your feet on a step or bench to increase the angle and intensify the exercise.
- Hold a weight or resistance band around your hips to add extra resistance.
- Perform plank up-downs on an unstable surface, such as a Bosu ball, to further challenge your stability and core muscles.
Credit: www.healthline.com
Frequently Asked Questions For Body Weight Workout Exercises
Can You Get Fit With Just Bodyweight Exercises?
Yes, you can get fit with just bodyweight exercises. Moves like planks, push-ups, burpees, mountain climbers, and squats are effective in building strength and fitness. These exercises target various muscle groups and can be performed without any equipment.
What Is The Big 5 Bodyweight Exercise?
The “Big Five” bodyweight exercises include planks, push-ups, burpees, mountain climbers, and squats. They are great for building strength, fitness, and targeting various muscle groups. You can get fit with just these exercises and they can be done at home without any equipment.
Try incorporating them into your workout routine.
What Are Good Bodyweight Exercises?
Good bodyweight exercises include mountain climbers, squats, push-ups, planks, burpees, and pistol squats. These exercises target multiple muscle groups, improve strength, and can be done without any equipment. They are effective for building muscle, improving fitness, and aiding in weight loss.
What Are 4 Exercises For A Full Body Workout?
Four exercises for a full body workout are air squats, push-ups, mountain climbers, and plank up-downs. These exercises target multiple muscle groups and can be done without any equipment.
Conclusion
Bodyweight workout exercises are a convenient and effective way to improve strength, fitness, and overall health. With exercises like mountain climbers, push-ups, squats, and planks, you can target multiple muscle groups and enhance your body without the need for any equipment.
Whether you’re a beginner or more advanced, bodyweight exercises offer a wide range of options to challenge and improve your fitness level. So, start incorporating these exercises into your routine and experience the benefits for yourself.