One of the best things I learned about over the years looking into physical fitness is the idea of bodyweight exercises.
They are a great way to stay in shape if you’re already exercising regularly but can’t get to a gym. But they are also great to incorporate into your regular regimen.
Also, bodyweight exercises are fantastic for beginners just starting to get into exercising routines. They are a great way to learn about technique. You can start resistance training without the need for any equipment.
If you are limited in where you can find weights or machines that you think you might need for your workout, well worry no more.
As I alluded to already, you can do bodyweight exercises virtually anywhere… home, gym, outside…you’re only limited by your own creativity.
One of the most important things to keep in mind while performing these exercises is technique. You want to get the most out of them. You don’t want to spoil their effectiveness by not doing them properly.
If you’re just starting out with exercising, stick with a regular regimen of bodyweight exercises and you will progress quickly.
These are the kinds of routines I did when I was playing sports regularly. They’ll improve your strength and endurance fast.
I still incorporate lots of them in my routine today.
Eventually, you’ll graduate into more complex workouts. I guarantee that bodyweight exercises will be a regular part of those routines.
Sounds Good But How Long Can I Do Bodyweight Exercises?
There is something you will probably wonder about as you get stronger and more fit. It’s whether you can actually progress that far with bodyweight exercises. You’ll probably also worry about plateauing quickly.
After all, you might be thinking, hey, I’m going to be lean and getting stronger. How long could these bodyweight exercises actually benefit me?
When you start feeling that way about your routine or start getting bored, there’s something you have to keep in mind. It’s something that people tend to forget about with these kinds of routines.
It’s the concept of progressive overload.
Image by skeeze from Pixabay
This principle ensures you continue to challenge your muscles and your body will respond in kind. You increase the level of difficulty and you will see the difference in your body.
Without progressive overload your body will not change much after a certain point.
However, if you are content with the level of physical fitness you attained with your regimen of bodyweight exercises and do not want to progress further, you can simply maintain what you achieved by repeating the same routine or similar variations of it.
Be happy. That’s what I say.
Simple enough right? But I’m guessing you’ll want to keep moving forward.
Doesn’t It Get Boring?
I’d also suggest trying to mix it up a little just so you don’t get bored.
So whether you’re thinking about doing bodyweight exercises for strength, burning calories, for arms, for legs, for back, for toning or for whatever…
Whew…
Here is a list of body weight exercises that are easy to do and sure to get you on track for that lean, strong body you want… Oh, and this should keep it exciting.
1. Push Ups – The Granddaddy Of Body Weight Exercises
Without question push ups are my favorite body weight exercise. Even if you haven’t tried to do even one yet, if you’re serious about getting into shape this is one exercise you want in your arsenal.
It will help you develop upper body strength. Even if you can’t do one normally, there are easier variations to get you started.
Once you have the technique down, you can work on the repetitions. Once, your numbers are up and it’s coming easy for you, there are variations you can try to make it harder.
It is such a great movement. It strengthens and tones so many parts of your body. It’s great for your chest, shoulders, upper back and your core. You can even activate your glutes for a solid frame to push up from.
Here’s a couple guys from over at dynamicsofmotion.com using pretty good form for the standard push up. They cover all the bases and this is a good place to start from for this exercise.
You can make it a little easier
Now if you’re just starting out and this form is too difficult for you, there are easier ways to do it.
First, instead of being up on your toes, you can do it from your knees. This will make it much easier and help you to begin to develop that upper body strength.
However, one of the great benefits of the push up is the development of core strength. If you do this move from your knees, you’re not doing much for your core.
I’d suggest a couple other variations. You can do it standing up a couple feet from a wall. Put your arms straight out and hands flat against the wall. Then do the push up against the wall, keeping your feet in place.
An even better beginner version is simply getting something to elevate your hands. An easy idea is a chair. Make sure it is sturdy and won’t move. Put your hands flat against the seat, stretch your legs out straight behind you and go for it.
You’ll find these easier than the standard position and still activating most of the muscles you want to develop and tone.
How about a challenge?
If you want to make it more difficult, there are a couple variations. As you push up, try and launch your hands off the floor. Just make sure you’re doing it on a cushioned surface so you don’t injure your wrists.
Or, for a different kind of challenge. Instead of flat across the floor, elevate your feet behind you. You can put them up on a chair or a step. You will definitely feel that and it attacks the chest at a slightly different angle.
2. The Squat
From the upper body we move to the legs and glutes with the squat.
This is a great compound movement that really benefits the body in a number of ways.
I found it helped me to build my leg strength as well as balance and coordination.
You’ve probably seen this one performed by big muscular guys with a bar across their shoulders and a ton of weight on each side.
That is definitely something you want to build up to and not attempt at your first go with this exercise.
Also, you don’t have to worry about the bar if you’re not going for massive legs and weight.
Here’s the great news. You can develop your legs and strength with this move, simply by using your body weight.
Here’s a great demonstration by Anna Renderer of proper form on the squat:
An added bonus that Anna over at Popsugar gives you is a tip for building back and glute strength if you are having trouble with the basic squat. Really helpful tips. She really breaks it down well.
I never used to enjoy doing squats. Always thought of them as an inconvenience. But it’s so important to take care of your legs and lower body.
Those are big muscle groups down there and really important as the foundation of so many other movements that your body makes. So don’t neglect your legs.
A little regression tip
If you are wrestling with the basic squat and working on building your strength, here’s an idea.
Do the squat into a chair. Only go down as far as the seat of the chair and then come back up. As you get stronger, you’ll be able to do the full squat and won’t need the chair.
… Or maybe a little tougher
If you are looking for more of a challenge with this movement, try this:
Go down on one knee. Hold on to the edge of a table or door for balance only. Do not use it for leverage.
Now push up with the one foot on the floor, keeping your other knee bent. This is a kind of single leg squat and you will really feel the burn with this one. If you can do it without holding on to anything, even better.
If that’s still too easy for you, throw on a weighted vest or hold a dumbell while doing the squat.
Just don’t go for these advanced variations until you’ve got proper form for the squat. But when you do, you’ll be developing some strong, toned legs.
3. The Plank
Most people like it, some aren’t crazy about it but I found it does the trick for me.
The plank is great for your core and there are sooooo many variations you can try to bring in other parts of your body.
I incorporate it into my warm up and I enjoy doing it with a couple variations on its own as part of an abdominal workout day.
Here’s a good demonstration by Scott over at Scotthermanfitness.com of how to use proper form with the plank. He provides a good demo with all the helpful tips you’ll need to execute this move correctly.
Now here’s the thing with the plank. It’s a good burn in the beginning and you’ll definitely feel it.
Start doing it for 30 seconds to a minute. Eventually you’ll get really good at that and may want to simply try holding it for longer.
Try changing it up
I would suggest changing it up to get even more out of the movement. For example, from the standard position, reach straight out with your arm hold it, then switch to the other arm. Go back and forth and see what that does.
Also, try doing it from a fully extended push up position. Instead of doing it on your forearms do it on the palms of your hands. Try alternating reaching out with your hands again.
Another great variation I enjoy from the push up position is alternating bringing your knees up to your elbows. You can do it straight forward, right knee to right elbow or even more challenging, across your midsection, right to left, alternating back and forth. See how that feels.
Celebrity fitness trainer Harley Pasternak is a big fan of bodyweight exercises. One variation that he really likes is the Pike Plank.
How about for strength in your back
An additional variation to bring into play your posterior chain is the reverse plank.
This is a really good one. Some might argue, even better than the original.
With the reverse you lie on your back. Legs together and straight out. Then extend your arms out on both sides with your palms up. Pressing from your upper back and heels, lift your hips off the floor. And hold. See how that feels. Great for the posterior chain.
Do it for intervals just like the regular plank. I really like this variation as well. Make sure to have some music going so you don’t have to listen to yourself breathing.
4. The Mule Kick
If you’re looking for a full body workout that will tone and condition your body, look no further than the mule kick.
This is one that will definitely get your heart rate going and build up a good sweat.
Here’s a pretty good demo of proper form for the mule kick brought to you by the folks over at Beachbody. I apologize in advance for the music. You might want to turn down your volume.
Did you turn the volume off completely? That’s what I thought.
So a couple quick points. This is not to be confused with the single leg mule kick done one at time as a lift to work your glutes.
This is the full body, real mofo and trust me when you start doing it, you’ll see what I mean.
The variation that I prefer is keeping the legs together on the up kick but do what feels best for you. Even better, alternate from one to the other and see how it goes.
Another slightly easier version involves less of a kick. Instead of kicking up and out, just kick up keeping your knees bent and tap your butt with your heels.
In the beginning I’m guessing you’ll hate this one. But it just might grow on you. Great for a day when you are working your shoulders. You’ll see what I mean.
5. The Pull Up – A Must Have Bodyweight Exercise
This would probably be considered another granddaddy of bodyweight exercises. But I’ve already used that adjective so I’ll just say this is a big one.
Up until now you didn’t need anything other than your own body to perform the bodyweight exercises I’ve highlighted.
Granted, that may mean this is not as pure a bodyweight exercise but it still is so let’s just let that go.
So you’re going to have to grab onto something to do this one. I highly recommend a bar.
Some people might try a tree branch or ledge. But I’d still recommend a bar.
Although, hanging rings are great for this as well.
If you don’t have a bar you can get one from a sporting goods store. It’ll be affordable. Get one with the multi-directional grips. Totally worth it.
Here’s a great demo of proper technique for the pull up brought to you by the folks at Calisthenicmovement. This is one of the most thorough tutorials ever. They do a great job of covering all the variations of this amazing bodyweight exercise.
Quite a bit of info. in that demo. Lots of good stuff.
I’m a big fan of the arched back with scapular contraction because this really activates your back muscles. It also puts less strain on your shoulders.
You’re going to be doing lots of these over time and technique will be important in the long run to prevent injury and allow you to continue to do the movement for many years to come.
I also heard to put even less stress on your shoulders over time, use the alternative grip with your palms facing inwards. When you look at the multi-directional grip bar you’ll see what I mean.
Now if you haven’t done pull ups before you may be looking at this exercise and think… You’ve Got To Be Kidding! It can be a little overwhelming at first.
A great beginner’s variation to build muscle and strength
So here is what you do to get started.
Try a reverse pull up. This is where you put something under the bar so that you can get yourself up to the top position. Try a step stool or a chair. Give yourself enough room underneath so you can come down without hitting whatever you are using.
Alternatively, if you can grip the bar from a standing position, just jump up from the starting position and try to hold yourself for a second at the top.
However you get to the top position to start, simply lower yourself down slowly. This will help you to develop the grip and back strength to eventually do a proper pull up.
If you’re going to a gym, find the lat pull down machine. Doing sets with this type of machine will help you develop the strength needed to perform a proper pull up.
There you have it. These are some of the best bodyweight exercises out there. Fun to do and guaranteed to tone and strengthen your body if you stick with them.
There are sooooooo many more out there but these 5 are at the top of my list. I will probably do another post at some time if there is interest in others or if you want to know about more variations of the ones I mentioned.
These are great and really enjoyable to integrate into your bodyweight workout plan. Give them a shot and let me know what you think.
Also, if you’ve got others you’d like to share, I’d like to hear about them.
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