Fancy gym memberships and equipment aren’t always necessary to get an effective workout in. Bodyweight exercises are a convenient and an effective way to build muscle and strength while not having to stress about having access to certain pieces of equipment. The following exercises can be done anywhere whether you’re at home, a park or travelling. The ability to move your own bodyweight provides a good gauge to see how strong you are. If you can move your own bodyweight well you are strong.
So here are 10 bodyweight exercises you can do anywhere:
Push-Ups: Push-ups are a classic bodyweight exercise that target the chest, shoulders, triceps, and core muscles. Start in a plank position with your hands shoulder-width apart, lower your body until your chest nearly touches the ground, then push back up to the starting position.
Squats: Squats are excellent for strengthening the lower body, including the quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart, drive your knees forward and hips back as if sitting into a chair, then return to standing while keeping your chest up and back straight.
Lunges: Lunges target the quadriceps, hamstrings, and glutes while also targeting balance and stability. Take a step forward with one foot and lower your hips until both knees are bent at a 90-degree angle. Back knee should finish just above the ground. Then push back up to the starting position and repeat on the other side.
Plank: The plank is an isometric exercise targeting core but also shoulders and back muscles. Set up in a push-up position with your hands directly under your shoulders, your body should be in a straight line from head to heels, and hold for as long as possible. You can also do this exercise on your forearms.
Burpees: Burpees are a full-body exercise that combines cardio and strength training. Begin in a standing position, squat down and place your hands on the ground, kick your feet back into a plank position, perform a push-up, then jump your feet back to your hands and explode upwards into a jump.
Mountain Climbers: Mountain climbers are a dynamic exercise that targets the core, shoulders, and legs while also providing a cardiovascular challenge. Start in a plank position, alternate bringing one knee towards your chest while keeping your hips down and your core engaged in a running motion.
Superman: The Superman exercise strengthens the lower back and glutes while improving posture and spinal alignment. Lie face down on the ground with your arms extended overhead, lift your arms, chest, and legs off the ground simultaneously, hold for a few seconds, then lower back down.
Tricep Dips: Tricep dips target the triceps and shoulders and can be performed using a sturdy chair or bench. Sit on the edge of the chair with your hands gripping the edge, walk your feet forward, lower your body by bending your elbows until your arms form a 90-degree angle, then push back up to the starting position.
Russian Twists: This exercise targets the obliques and improves rotational stability. Sit on the ground with your knees bent and feet lifted off the ground, lean back slightly, and twist your torso to the right, then to the left, while holding a weight or keeping your hands together.
Bicycle Crunches: Bicycle crunches engage the entire core, including abs and obliques, while also working the hip flexors. Lie on your back with your hands behind your head, bring your knee towards your chest, and perform a bicycle motion by extending one leg while bringing the opposite elbow towards the opposite knee, alternating sides.
The exercises listed above can help you achieve a full-body workout without the need for any equipment. The next time you struggle to get to the gym give these exercises a go so you can maintain your strength and fitness.
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