Bodyweight training exercises offer a versatile way to achieve a full-body workout without expensive equipment or gym memberships. These exercises utilise the resistance of your body weight to build strength, improve endurance, and enhance overall fitness levels. Whether you're a beginner looking to establish a foundation of strength or an experienced athlete looking to challenge your limits, bodyweight workouts provide endless possibilities for customisation and progression.
From classic exercises like push-ups, squats, and lunges to more advanced movements such as pistol squats, handstand push-ups, and muscle-ups, bodyweight training offers options for individuals of all fitness levels. Thus, incorporating compound movements that engage multiple muscle groups and bodyweight training exercises promotes functional strength and coordination, translating into improved performance in daily activities.
This blog explores the best bodyweight training exercises for building muscles, a convenient and efficient way to achieve a rewarding workout experience. So, keep reading!
Table Of Contents
1. What Is The Best Bodyweight Exercise? 20 Bodyweight Training Exercises
2. How To Start Body Weight Training?
3. Can I Build Muscle With Bodyweight Exercises?
4. Is 30 Minutes Of Bodyweight Workout Good?
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
What Is The Best Bodyweight Exercise? 20 Bodyweight Training Exercises
Let’s explore the best bodyweight training exercises to build muscles and a healthier physique:
1. Push-Ups
These push-ups strengthen the chest, shoulders, triceps, and core and improve physical endurance and stability. They can also be adjusted to accommodate different levels of differences by adjusting networks or directory operations.
Steps to Perform:
1. Start in a plank position with your hands slightly wider than shoulder width.
2. Keeping your chest tight and your elbows close to your sides, lower yourself until your chest almost touches the floor.
3. With your arms fully extended, return to the starting position.
2. Pull-Ups
Prepare your back, biceps, and forearms for these core workouts at home. This helps in increasing your grip strength and body-pulling power. It can be difficult, but there are good exercises like assisted pull-ups or negative pull-ups.
Steps to Perform:
1. Hold the barbell above your head, with your hands shoulder-width apart, palms facing you.
2. Engage your core and pull your body until your chin is above the bar.
3. Keep yourself under control until your arms are extended.
3. Squats
Strengthens quadriceps, hamstrings, glutes, and lower back. Increases lower body strength, stability, and flexibility. It can be a variety of exercises, such as jump squats or gun squats.
Steps to Perform:
1. Toes are turned slightly outward, so stand with your feet shoulder-width apart.
2. Keep your chest high and your back straight and lower your body by bending your knees and pushing your hips back.
3. Lower yourself until your thighs are parallel to the floor or as comfortable as possible.
4. To get to the starting position, push your heels back.
4. Lunges
It targets the quadriceps, hamstrings, glutes, and calves. Improves unilateral strength, balance, and coordination. Variations include forward lunges, backward lunges, or walking lunges.
Steps to Perform:
1. Stand with your feet together. Step forward and lower your body until your 90 degrees knees are bent.
2. Ensure your front knee is in line with your ankle and your back knee is off the floor.
3. Press your front heel to return to the starting position.
4. Switch the legs and repeat as many times as you want.
5. Plank
These plank exercises for beginners strengthen the core, shoulders, chest, and hip muscles. Improve core stability, motor skills, and overall body awareness. It can be modified with side plank or leg lift variations.
Steps to Perform:
1. Let your body form a straight line from head to heels, and then start in a push-up position with your hands resting under your shoulders.
2. Engage your core, glutes, and legs to maintain this position.
3. Hold as long as necessary, keeping your spine neutral and without sagging or bending. Breathe evenly throughout the exercise.
6. Burpees
Burpee exercise work in different groups, such as the chest, shoulders, arms, core, and legs. This will increase your heart rate and improve agility and coordination. It can be replaced with variations such as reverse burpees.
Steps to Perform:
1. In a standing position with your feet shoulder-width apart, start.
2. In front of you, squat down and place your hands on the ground.
3. Keeping your body straight, bring your feet back into the push-up position.
4. Do a push-up, then return your feet to your hands.
5. Reach overhead and raise your arms above your head.
6. Descend slowly and immediately descend to the next repetition.
7. Mountain Climbers
Prepare the core, shoulders, chest, and hip flexors. Increase heart rate and improve agility and coordination. For strength, do it at a different speed.
Steps to Perform:
1. Keep your body in a straight line, then start in a push-up position with your hands directly under your shoulders.
2. Engage your core muscles and lift one foot off the floor, pulling your knee toward your chest.
3. Quickly switch legs and return your feet to running.
4. Keep your hips down and maintain momentum.
Also Read: Top 20 Stretch Exercises For Whole Body For Beginners With A Routine!
8. Dips
Prepare the triceps, chest, shoulders, and core. Improve body thrust and stability. This can be modified with several variations, such as bench press dips or using resistance bands to assist with dips.
Steps to Perform:
1. Find a stable place, such as a chain link or a stable chair.
2. Hold the barbell with both hands at shoulder width, lift your body, and stretch your arms.
3. Bend your elbows properly and lower your body until your arms parallel the floor.
4. Press your hands to return to the starting position.
5. Keep your chest and shoulders engaged throughout the movement.
9. Bicycle Crunches
Target the abdominals, obliques, and hip flexors. Improve core strength, stability, and rotation ability. It can be controlled to increase muscle strength. And also helps with muscle toning.
Steps to Perform:
1. Lie on your back with your knees bent and your hands behind your head, elbows pointing to the sides.
2. Engage your core by lifting your shoulders off the floor.
3. Straighten one leg while pulling your knee towards your chest.
4. Turn your body and bring your elbows to your bent knees.
5. Repeat the movement, alternating with pedalling movements.
10. Russian Twists
Prepares your obliques, rectus abdominis, and lower back. Improve circulation, stability, and spine. To increase competition, you can use more weight or resistance.
Steps to Perform:
1. By keeping your feet flat, sit on the floor with your knees bent.
2. Lean back a little, keep your back straight, and engage your muscles.
3. Clasp your hands together or lift a weight to your chest.
4. Turn your body to one side and place your hands or weight on the floor.
5. Return power and turn to the other side.
6. Keep your energy in check and open your core from top to bottom.
11. Single-Leg Romanian Deadlifts
It targets your hamstrings, glutes, lower back, and core. Improves balance, stability, and single-leg strength. You can do this with your body weight or hold something extra heavy for resistance.
Steps to Perform:
1. Stand straight and keep your arms at your sides.
2. Shift your body weight towards one leg while bending your knees slightly.
3. Hinge at your waist and extend your other leg back in line with your body.
4. Lower your body to the floor while extending your arms toward the floor.
5. Keep your back straight throughout the movement.
6. Drive through the heel of the standing leg to return to the starting position.
12. Push-Up Variations (Diamond, Wide Grip, Archer)
Prepare the chest, shoulders, triceps, and core for these core strengthening exercises. Provide variations to challenge different muscle groups and movement patterns. Adjusting the position of the hand or engaging in dynamic movement allows gradual overload.
Steps to Perform:
1. Do a standard push-up with your hands together (diamond), apart (wide grip), or staggered with one hand higher than the other (archer).
2. Keep your core and body straightened throughout the movement.
3. Adjust your hand position to target different muscle groups and add variety to your workout.
13. Pike Push-Ups
Prepare the shoulders, upper chest, triceps, and core. This exercise challenges traditional push-ups without equipment and increases shoulder stability, flexibility, and stress strength.
Steps to Perform:
1. Starting in Downward Dog, place your hands on the floor with your hands shoulder-width apart and your hips high.
2. Keep your legs straight and your heels pressed into the floor.
3. Bend your elbows and lower your head to the floor, keeping it close to your body.
4. Press your hands and reach your arms to return to the starting position.
5. Maintain a straight line from wrist to waist throughout the movement.
14. Bodyweight Rows
Prepare your back, biceps, and shoulders. Incorporate horizontal pull-ups like push-ups to balance exercises. To make difficult adjustments, change the angle or height of the body.
Steps to Perform:
1. Find a strong pull-up bar or use a suspension trainer.
2. Hold the barbell with your hands shoulder-width apart, palms facing you.
3. Hang from the bar with arms extended and body in a straight line.
4. Bend your elbows and pull your shoulders back, pulling your chest towards the bar.
5. Keep yourself under control until your arms are extended.
15. Wall Sits
It targets the quadriceps muscles, hamstrings, and glutes. Increases lower body strength, endurance, and isometric stability. It can be done anywhere there are solid walls, making it an easy exercise option.
Steps to Perform:
1. Your feet shoulder-width apart and stand with your back against a wall.
2. Lean your back against the wall until your thighs are parallel to the surface and your knees are bent.
3. Lean your back against the wall and keep your core on the handle.
4. Hold the position if you want to increase the time you get stronger.
Also Read: Explore 12 Targeted Stretch Exercises For Back Pain Relief With Benefits!
16. Handstand Push-Ups
Prepare the shoulders, upper chest, triceps, and core. Provides competitive vertical pressing movement without the need for equipment. Improve shoulder stability, overhead strength, and body awareness.
Steps to Perform:
1. Start by making a handstand against a wall with your hands shoulder-width apart and your arms extended.
2. Bend your elbows and lower your head to the floor, keeping it close to your body.
3. Press into your palms and push yourself to the starting position, arms fully extended.
4. Keep your core and body straighten throughout the movement.
5. Use the wall as needed for support and stability, gradually increasing your range of motion and strength.
17. Box Jumps
It targets the quadriceps, hamstrings, glutes, and calves. Increase explosive power, reduce body strength, and jump in vertical height. The altitude or speed can be adjusted to suit your fitness level and goals.
Steps to Perform:
1. Stand before a sturdy box or platform with your feet shoulder-width apart.
2. Lower yourself into a quarter squat position and jump into the box.
3. Gently place your feet on the box, ensuring your hips and knees are extended.
4. Step or jump back to the starting position and immediately prepare for the next repetition.
5. Focus on building power with your arms and using your legs to push you up.
18. Superman’s
It targets the back, hip muscles, and posterior chain muscles. Improves spine, core stability, and posture. It can be done as a bodyweight exercise or as a growth supplement.
Steps to Perform:
1. Lay with your face down, arms stretched above your head, and your legs straight.
2. Engage your core muscle groups as you lift your chest, arms, and legs off the floor.
3. Keeping your legs and arms elevated, tighten your glutes, and lower your back.
4. Stay in the top position briefly, then reduce control.
5. Avoid straining your neck or bending your back too much.
19. Hollow Body Holds
It targets the abdominal muscles, deep muscles, and hip flexors. Improve children's strength, stability, and physical awareness. The difficulty can be adjusted by stretching the arms and legs or adding movement.
Steps to Perform:
1. Lay on your back with your arms extended and your legs straight before you.
2. Tighten your muscles and lift your shoulders and legs off the ground, creating a small "U” with your body.
3. Press your back onto the floor and reach your hands towards your feet.
4. Hold the pose as long as possible, focusing on steady breathing and maintaining tension.
20. L-Sits
It prepares the core, shoulders, triceps, and hip flexors. It increases core strength, stability, and compressive strength. Complex adjustments can be made by lifting one leg at a time or securing it to a support point.
Steps to Perform:
1. Sit on the surface with your legs extended forward and your hands on the floor next to your hips.
2. Press into your palms and engage your core muscle groups to lift your body off the floor.
3. Straighten your legs and form an "L” with your body.
4. Hold this position for as long as possible, focusing on keeping your shoulders back and knees tight.
Also Read: 15 High-Impact Standing Ab Exercises For Maximum Core Activation!
How To Start Body Weight Training?
Let’s explore the best ways to start with your bodyweight training exercises:
1. Set Defined Clear Goals
Describe what you want to achieve with physical education. Setting clear goals will guide your plan, whether you want to build muscle, increase endurance, increase flexibility, or lose weight.
2. Assess Your Current Fitness Level
Evaluating your current exercise routine before starting a new exercise program is important. This can help you determine your starting point and track your progress. Test your strength, flexibility, and endurance by doing bodyweight exercises like push-ups, squats, and planks. Pay attention to how often you can do it with the correct form and how long you can hold certain poses.
3. Get Knowledge About Exercising
Take the time to learn about different exercises, proper form and training techniques. There are many articles, videos, and tutorials. Become familiar with weight gain principles, which involve gradually increasing the intensity, duration, or difficulty of exercise to promote muscle growth and flexibility.
4. Start And Take Slowly
It's important to start slowly, especially if you're new to exercise or last exercised a while ago. Start with simple compound movement exercises and gradually increase intensity and volume as your strength and conditioning improve. This will help prevent injuries and achieve good results.
5. Choose Your Exercises
Choose from various bodyweight exercises that target different muscle groups and movement patterns. It includes the upper body, lower body, core, and flexibility. Some bodyweight exercises include push-ups, squats, lunges, planks, and pull-ups. Try different variations and progressions to keep your workouts challenging and exciting.
6. Design Your Workout Routine
Create an exercise plan that balances strength, aerobics, flexibility, and rehabilitation. Aim to exercise at least 2-3 times a week, taking a few days off to allow for recovery. Add strength training, aerobic training intervals (like jumping or mountain climbing) and stretching or mobility training to each workout. Consider splitting exercises into different muscle groups or focusing on core exercises, depending on your goals and preferences.
7. Track Your Progress
Track your workouts, including exercises, sets, reps, and any changes or progress you make over time. Take measurements, take photos, or keep a journal to track your strength, endurance, flexibility, and overall health changes. Celebrate your successes and milestones, whether it's a new exercise, adding reps, or improving your form.
Also Read: What is the Best Time To Exercise? Know 7 Ways To Determine It!
Can I Build Muscle With Bodyweight Exercises?
Note the best tips to build muscle with bodyweight training exercises, along with following a healthier lifestyle:
Tips for Building Muscle | Inclusions | Example |
Progressive Overload | To build muscle with bodyweight exercises, progressively overload your muscles over time by increasing resistance or difficulty. Manipulate variables like intensity, volume, tempo, and leverage. | For instance, push-ups can be varied by increasing reps, changing hand position, elevating feet, or altering tempo for added challenge. |
Compound Movements | Focus on compound exercises that engage multiple muscle groups simultaneously. Examples include push-ups for chest, shoulders, and triceps, and squats for quads, hamstrings, and glutes. | For example, combine push-ups with mountain climbers to engage core muscles further and increase cardiovascular demand. |
Time Under Tension | Control tempo and range of motion to increase time, which is essential for muscle hypertrophy. Emphasise muscle contraction and slow down the eccentric (bottom) phase of exercises. | For instance, in a squat, lower slowly for 3-4 seconds, then explode upwards, focusing on squeezing the glutes at the top for an additional second. |
Isometric Contractions | Incorporate isometric contractions, such as plank and wall sit exercises, to improve muscular endurance, stability, and strength, particularly in the core and stabiliser muscles. | Hold a plank position, keeping the body straight from head to heels, engaging the core and glutes. |
Variations and Progressions | Utilise various exercise variations and progressions to challenge muscles and stimulate growth continually. As strength improves, progress to advanced variations like diamond push-ups or single-leg squats. | The transition from regular push-ups to diamond push-ups, where hands are close together, targeting the triceps and chest more intensely. |
Muscle Activation and Mind-Muscle Connection | Focus on proper form, muscle coordination, and movement control to enhance muscle activation and strengthen the mind-muscle connection. | Concentrate on squeezing the back muscles during a pull-up, focusing on pulling the elbows down and back, rather than just lifting the body upwards. |
High Repetition Training | Incorporate high-repetition training to increase muscle tension and promote hypertrophy. Performing exercises near fatigue stimulates muscle growth and metabolic adaptation. | Perform sets of 15-20 reps of bodyweight squats, focusing on maintaining good form and pushing through the burn to maximise muscle fatigue and growth. |
Nutrition and Recovery | Consume sufficient lean protein, carbohydrates, and healthy fats to support muscle repair and growth. Prioritise adequate sleep, hydration, and recovery strategies like stretching and foam rolling for faster muscle recovery and flexibility. | Refuel after a workout with a lean protein-rich snack like Greek yoghurt with berries to aid in muscle repair and growth. |
Also Read: How Does Banana Increase Weight? Know 7 Benefits Of Eating It Everyday!
Is 30 Minutes Of Bodyweight Workout Good?
Note these reasons why a 30-minute bodyweight workout can be beneficial:
Benefits of a Bodyweight Workout | Benefit |
Time Efficiency | The 30-minute workout is short and can fit into even the busiest workout schedule. It eliminates the need for long trips to the gym or waiting for equipment, making regular exercise easier to manage. |
High Intensity | Limited time requires more effort and shorter rest periods, leading to increased heart rate, calorie burn, and improved cardiovascular fitness in less time. |
Full-Body Conditioning | It targets multiple muscle groups and movement patterns, providing a complete workout for the upper body, lower body, core, and cardiovascular system. |
Convenience | It requires minimal to no-equipment and can be done anywhere, like at home, in a park, or while travelling, making it easy to incorporate into daily routines. |
Adaptability | Customisable based on fitness level, goals, and interests, allowing for adjustments in intensity, exercises, and difficulty as needed. |
Metabolic Boost | Brief, high-intensity exercise can increase metabolism and promote fat-burning during and after the workout, enhancing metabolic efficiency. |
Mental Health Focus | Allows focused energy and strength during the 30 minutes, improving concentration, mind-muscle connection, and overall performance. |
Expert’s Advice
I recommend supporting weight training with a protein-rich diet, whole grains, fruits, and vegetables. Stay hydrated and consider the importance of a healthy diet to support exercise and promote muscle growth. Plan to be balanced, take a step forward, and consult an expert for personalised nutritional recommendations to optimise your body weight results.
Health Expert
Akshata Gandevikar
The Final Say
This blog proves that weight training benefits people of all fitness levels. Thus, by incorporating various physical exercises into your routine and focusing on proper form and growth, you can build a strong, healthy body without needing expensive equipment or a gym membership. So, grab a mat today, clear some space, and unleash the power of your body weight!
FAQs
1. What are the bodyweight exercises benefits for females?
Bodyweight exercises offer numerous benefits for females, including improved strength, flexibility, and overall fitness without needing equipment. They also help ton muscles, burn calories, and enhance body composition.
2. What are the best body weight workouts for runners?
The best bodyweight workouts for runners typically include exercises that focus on properly strengthening the legs and core and improving overall stability. Examples include squats, lunges, planks, bridges, and calf raises.
3. How to execute a full bodyweight workout at home?
To execute a full bodyweight workout at home, start with a warm-up, then choose a variety of exercises targeting muscle groups, such as push-ups, squats, lunges, planks, and burpees. Perform each exercise for a set number of repetitions or time, resting as needed between sets.
4. How to do workouts using body weight?
Bodyweight workouts involve performing exercises that utilise your own body as resistance. These include push-ups, pull-ups, squats, lunges, planks, and burpees. You can vary the intensity and difficulty by adjusting repetitions, sets, and rest periods.
5. What are the essentials of a full-body weight workout routine?
A full bodyweight workout routine should include exercises that target all major muscle groups, including the core, upper body, and lower body. It should also incorporate variations in intensity, such as high-intensity interval training (HIIT) and provide adequate rest between exercises to allow for recovery.
References
- https://www.webmd.com/fitness-exercise/ss/slideshow-bodyweight-exercises
- https://www.everydayhealth.com/fitness/the-best-bodyweight-exercises-for-working-out-every-part-of-your-body/
- https://www.menshealth.com/uk/building-muscle/a756325/10-best-bodyweight-exercises-for-men/
- https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/
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