Bodyweight Exercises

What are Bodyweight Exercises?

It may seem obvious to seasoned gym trainers or athletes, but many forms of resistance and related exercise regimens at times utilize an individual's own body weight. Programs such as yoga, Pilates, calisthenics and plyometrics all use bodyweight to enhance strength, muscle, flexibility and fitness at some level. In the context here, bodyweight exercises use a recognizable strength and resistance training model of concentric, eccentric and isometric exercise to achieve the fitness and strength targets.

The following 10 exercises form the core of the bodyweight workout program. Many other variations and modifications are also possible.

1. The Push-Up

The push-up is a classic bodyweight exercise, and it demonstrates quite clearly the principle of bodyweight resistance training.

While facing the floor and propped up on hands and toes, push the body to and from the floor.

One "up-and-down" is one push-up repetition. Don't go too fast or too slow. Keep the head and neck steady. Do as many as you can in one minute; rest, then try again. Rest your knees on the ground if you find the exercise difficult when you first start out.

2. The Squat

The squat without weights may seem easy, but once you get up to around the 15-rep mark it starts to take a toll on the knees, upper legs, and butt until you build up some condition. The squat develops legs and butt muscles and, over time, may strengthen knee joints. However, be cautious with this exercise if you have an existing knee injury or feel knee pain at any stage during the workout.

3. The Lunge

The lunge is a fundamental bodyweight exercise. Done in sets of eight or more (each leg), lunges provide strength, balance, and flexibility training. Options include a variety of arm positions for the lunge - at the sides, straight out in front, raised on each side, crossed at the chest or straight up overhead. For example, the arms raised at the sides provides better balance and stability than arms crossed at the chest.

Other more advanced options include the backward lunge and the 45-degree angle side lunge.

4. The Crunch

Crunches are a popular exercise for strengthening the abdominal muscles. Many different types of crunches exist.

Some of the best types of crunches include:

• Standard crunch, in which the shoulders are raised off the floor while you contract the abs.
• Reverse crunch, in which the legs and knees are raised off the floor while you contract the abs.

• Combo crunch, which is a combination of both of the above.
• Bicycle crunch, which includes all of the above and you peddle your legs in the air.

5. The Dip

Dips are performed with a chair or bench. You push up from a chair with arms behind and legs out front. You can also use a special machine at the gym that makes it easier. These are called "assisted dips."

For bench dips, you can start out with the legs bent at about 90 degrees and your feet more or less flat on the floor. Then, extend them out as you get stronger until you're "dipping" on your heels with your feet stretched out in front.

6. The Pull-Up and Chin-Up

These exercises are variations of the one movement in which you haul yourself up off the ground so that your face is more or less level with a high bar.

Pull-ups and chin-ups are difficult exercises for many. Although pull-ups or chin-ups are good examples of bodyweight exercises, you may not have access to a pull-up bar at home. Most gyms have a pull-up bar, and you can improvise at home with a beam or bar meant for other things. Just make sure that it is solid and secure.

7. The Wall Squat

Stand against a wall and slowly bend the knees while supporting your back with the wall. Hold the position with your thighs parallel to the floor for 10 seconds, then return to the standing position.

8. The Wall Push

Stand facing a solid wall, raise your arms and push hard against the wall for 10 seconds. Relax and repeat three times. This is an "isometric" exercise.

9. The Bridge

The bridge exercise has you on your back and pushing up with the legs while maintaining balance with arms flat on the floor.

10. The Chair Stand

Sit on a chair that is braced against a wall. Sit and stand 10 times then rest. Do three sets.

These 10 bodyweight exercises will build good strength in a fitness program. You can do most of them at just about any time and any place, and additional equipment is not necessary. For complete fitness, add in some running or fast walking, or even interval training as well.

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Bodyweight exercises

Bodyweight exercises can help you stay fit at home, or on the road with little or no equipment. Here are a few of the best bodyweight exercises for maintaining muscle strength and endurance, or creating a great interval training routine at home. Mix and match the exercises to create the perfect workout for traveling, home fitness or simply adding a bit of variety to your typical exercise routine.

Start with a light warm-up for a few minutes.

This can be walking, marching in place or stepping side to side. The goal of the warm-up is to get your blood circulating and your body temperature rising in order to prepare for higher intensity exercise.

Perform each exercise for 30 seconds to two minutes depending upon your conditioning and interest. Move to the next exercise smoothly, but quickly. You can continue the routine as long as you like but aim for a twenty to thirty-minute workout. Cool down with five or more minutes of stretching and easy movements.

Bodyweight Exercises

• Abdominal Exercises
  Ab exercises can be done almost anywhere with no equipment, and there are many varieties to try.
• Push-Ups
  Begin in push-up position, on knees or toes. Perform 4 push-ups, abs in and back straight. On the fifth push-up, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular push-ups and 1 halfway -- 5 or more times.

• Pull-Ups
  The pull-up exercise does require some basic equipment, or some creativity (go to a playground or find a low hanging tree branch, for example), but it's a great, simple way to build upper body strength.
• One-Leg Balance / Squat / Reach
  Stand on one leg and balance it as long as you can. If this is too easy, add a slight squat motion. Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so.

• Tuck Jump
  The tuck jump exercise ranks near the top of the list for developing explosive power using only an athlete's body weight.
• Chair Dips
  You’ll need two chairs, (or a bed and a chair or a counter, etc…) for this great triceps exercise. Place two chairs facing each other, about 3 feet apart. Sit on one chair with the palms of your hands down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as many repetitions as you can.
• Wall Sit
  With your back against a wall and your feet about two feet away from the wall, slide down until your knees are at a 90-degree angle. Hold the position as long as you can. This is great for ski conditioning.
• Abdominal Crunches
  Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Tip: Don’t tuck your chin to your chest; keep your head up.

• Supermans
  Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. Repeat.
• Reverse Crunch
  Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat.
• Plank Exercise
  Get into push-up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don't collapse in the middle) and hold this position for as long as you can.

• Squat-Thrusts
  Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backward into a push-up position, jump feet back between hands and stand up.
• Jumping Jacks
  The basic jumping jack is a good cardio and strength training exercise.
• Side Jumps
  Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat position. Jump back to the left and continue jumping from side to side. Use a small object to jump over if you like (book, pillow etc..).
• Mountain Climbers
  Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foot placement (run in place) as long as you can. Be sure to keep your back straight, not arched.
• Wall Squat-Thrusts
  Lean into a wall with your hands and keep your feet shoulder-width apart several feet from the wall. Slowly lift one knee up toward your chest and back and then the other leg. As you improve your fitness, increase your leg lift speed and move your weight onto the ball of the rear foot.
• Backward Stride
  Stand with feet together. Stride backward with one leg, while raising the arms to shoulder level. Lower the arms to your side and repeat with the other leg. Pick up the pace for more cardio.
• Jump Lunges
  Start in the lunge position – one foot forward and one foot back. Bend your knees and then jump up high and switch leg positions. Use explosive, but controlled movements.
• Walking Lunge
  Start at one end of the room and take a long stride forward with the right leg. Bend down so the forward knee is directly over the toes and at a 90-degree angle.  Rise up and repeat with the other leg across the room.
• Shadow Boxing
  Assume the position and go for a little shadow boxing. It’s really a pretty decent way to get your cardio and strength work all at once. Focus on controlled movements (not flailing punches), stay light on the balls of your feet and keep your knees bent. Practice jabs and uppercuts and all your moves. Hold a couple bottles of water for more resistance.

If you are motivated and a little creative, you can get a full body workout anytime, anywhere.

Remember to check with your doctor before beginning any exercise program and listen to your body for signs of injury.

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Bodyweight workout

First, warm up with 15-30 seconds each of jumping jacks, mountain climbers, and lunges. This’ll get your blood flowing and your muscles prepared for the hell on earth to come (but hell in a good way!).

Step Ups (weighted – 12 per leg) (video for illustration purposes)
Find any surface capable of supporting your weight, like a bench, a chair, or a box. Stand in front of it and make like the name says: place the first foot on the bench and step up onto it, making sure to flex your knee and quadriceps. Bring your second foot up flat on the surface and step back down and repeat with the opposite leg. Increase the difficulty and intensity by carrying something heavy, like dumbbells, a small child, or a suitcase.

Wide Grip Push Ups (20 reps) (video)
Get in normal push up position. Now widen your grip. Do push ups as normal, but notice that the wide stance will target your chest more and enlist your triceps less while throwing in a bit of back work too. Again, if these are too easy for you, stack some sort of weighty object on your back.

Prisoner Squats (25 reps) (video)
The classic prisoner squat is performed with your hands behind your head (hence “prisoner”) using just your body weight. These are great for maintaining strength and learning proper squat form (butt pushed back and dropped, back straight, quads at least parallel to the floor at the bottom), but you can also add in some weight (suitcase, heavy books, whatever you can hold while maintaining form). Remember, go deep.

V-Ups (10 reps) (video)
Lie on your back (on the floor, or on a bench, anywhere really) with your arms outstretched above your head flat against the floor. Using your abs, bring both your arms and your legs toward each other, effectively forming a “V.” Be sure to keep your legs and arms straight, and to engage your abs throught the movement. Hold something heavy to make it harder. Pros can tuck a weight between their knees or ankles.

Shoulder Press Pushups (10 reps) (video)
Get in the push up position. Think of the classic push up as 180 degrees; push your butt up until you approach 90 degrees, almost forming an upside down “V.” The closer you get to a 90 degree angle, the more you’ll target your shoulders. This can be great training for a handstand pushup. An alternate version: put your legs up on a tall bed or a table and your palms on the ground, forming a 90 degree angle between the surface and the floor, almost like an overhead press.

Wall Squat (30 seconds) (video)
Get in the parallel squat position up against a wall. Hold it for 30 seconds.

Mixed Grip Pull-Ups (5 reps each grip) (video)
Hang from a bar with your right hand pronated (facing away from you body) and your left hand supinated (facing your body). Complete 5 reps then switch grips so that your right hand is now supinated and your left hand pronated. Complete 5 more.

Superman (up for 10 seconds, rest for 5 seconds; 6 reps) (video)
Lie on your stomach, hands and legs outstretched (like you’re Superman flying through the air). Using your belly/hip area as the locus point, lift off the ground and bring your arms and legs up as high as you can. Hold it, hold it, hold it. Rest for a bit and repeat.

Repeat for three rounds.

Go as hard and as fast as you can. Try not to rest in between exercises, but give yourself a minute or two in between rounds. The goal is to compete against yourself for time. Record your times. Keep a log. Make sure you’re always working toward – or against – something, and your workouts will never get stale. If things are getting too easy, add weights or increase reps. If things are too hard, do as much as you can. If you have to rest three times before completing the pull-ups, do it. The important thing is that you get the reps in. With time and perseverance, your times will improve. And the endorphin rush will keep you coming back for more.

The beauty of a bodyweight workout is that it’s available anywhere at anytime, no equipment needed (except maybe a pull up bar – but you could always just find a low hanging branch or an exposed pipe or something). While they probably won’t pack on the muscle, you will get stronger, especially if you’re a newcomer to exercise. And if you’re a regular gym-goer, this bodyweight routine will maintain your strength, and the intensity of the circuit will improve your fitness. They’re infinitely adaptable, and the relatively low resistance means you can try new exercises out without worrying about injury.

This particular routine will get you results. Your legs will be screaming and your arms will be jelly, but it’ll be over relatively quickly and you will feel incredible after. Lifting heavy weights is great, and sprints are crucial, but there’s something about “destroying” your body with a series of intense bodyweight exercises in quick succession that feels truly raw and Primal.