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You Can Do at Home 53 Bodyweight Exercises

 53 Bodyweight Exercises

Some five-star moves you can do without any special equipment.

COREY TOWERS

A great workout can be had without any equipment by doing simple bodyweight exercises. This is great news because it's sometimes difficult to get to the gym every day. Real life is not just a question of convenience. Yes, convenience is important, but so is reality.

53 Bodyweight Exercises


Strength training doesn't have to involve heavy weights and grunting. Using the weight of your body and gravity, you can build muscle, burn fat, and get a workout. A great workout is really effective. You just need to know the best way to use your body—for your own good.

There are many bodyweight exercises that can be used to work up a sweat at home. These exercises will also help to build muscle in your arms and your entire upper body as well as in your lower body and your core. And the exercises are not just designed to build muscle--they are also effective for calorie burning. There are plenty of cardio-focused moves included which will increase your heart rate, so you are burning calories while working your muscles.

Do these exercises at home to create your own bodyweight workouts—know them well and love them!

  • Katie Thompson

    Squats

    • Stand with your feet shoulder-width apart and slightly turned outward. This way, your weight is distributed evenly through your whole body.
    • Sit back on your heels and hunch your shoulders until your thighs are parallel to the ground.
    • To stand up straight, drive your heels into the ground and squeeze your butt. Keep your core tight to avoid falling down.
  • Whitney Thielman is a writer.

    Reverse Lunges

    • Stand with your feet about shoulder-width apart.
    • Bend your knees to create two 90-degree angles, then step backwards with your left foot landing on the ball of your foot.
    • To return to standing, push through your right heel.
    • Repeat on the other side.
  • Tory Rust

    Lateral Leg Raises

    • Lie on your side, legs extended.
    • Simplify the process by bending your knee slightly and lowering your foot slowly.
    • Do 5 toe raises with your toes flexed, 5 toes raised pointing up, and 5 toes raised pointing towards the ceiling.
    • Repeat on the other side.
  • Whitney Thielman

  • Fire Hydrants

    • Start on all fours.
    • Raise your right leg so that your knee is at the height of your hip.
    • If you want to hover your knee above the ground, you should lower it slowly.
    • Repeat on the other side.
  • Whitney Thielman

    Power Lunges

    • Stand with your feet hip-width apart.
    • Extend your right leg forward and bend both knees at 90 degrees.
    • When you jump into the air, bend your left leg so that your knee is in front of your body.
    • When you are doing this exercise, immediately lower your right foot back into a lunge.
    • Repeat on the other side.
  • Katie Thompson

    One-Legged Balance Taps

    • Stay standing with your feet together and your arms straight.
    • When lifting your right leg out straight behind you, hinge forward at the hips and keep your back flat. Reach your right arm down toward the floor.
    • Your torso and right leg should be positioned near the floor when you perform the movement.
    • Stand with your core tight and keep your right leg straight. Keep the weight in your left foot.
    • Repeat on the other side.
  • Amber Venerable

    Trunk Rotations

    • Do the exercises in a high plank with your core engaged.
    • With your left knee positioned beneath your body, twist your torso to the right so that your left elbow is positioned near your right knee.
    • Repeat the movement alternating sides.
  • Whitney Thielman

    Do squats with one foot raised. Squat by bending your hips and knees while keeping your feet lifted off the ground.

    • Bend your knees and stand with your feet wide apart and your toes turned out.
    • Bend your left knee and lift your left heel so that you are on your toes. Keep your right foot flat on the ground.
    • Pump your legs up and down while lowering your butt towards the ground. Keep your chest up while doing this.
    • Repeat on the other side.
  • Katie Thompson

    Single-Leg Kickbacks

    • Get on all fours with your knees below your hips and hands below your shoulders.
    • Extend your left leg and kick your foot back behind you. Straighten your leg as you do so.
    • Return to start.
    • Repeat on the other side.
  • Amber Venerable

    Bicycle Crunches

    • Sit with your knees bent and your feet lifted off the floor. Hold your head with your hands behind your head.
    • When you lean back, make sure to keep your chest up and your back straight. This will engage your abs.
    • Bring your right elbow to your left knee so that your right leg is straight.
    • Alternate sides with control.
  • Whitney Thielman

    Plank Taps

    • Stand in a high plank with your feet hip-width apart.
    • Squeeze each hand against your opposite shoulder while keeping your hips and core still.
  • Amber Venerable

    Side Kicks

    • Stand a few feet from the wall so that you can bend your torso forward and press your palms against it with your elbows bent.
    • Stand with your feet flat on the floor and your hands against the wall.Lift your right leg so it is parallel to the floor.
    • Bend your right knee and bring it close to your right elbow. Next, flex your foot and kick the leg back out to its original position.
    • Do the same thing on the other side.
  • Katie Thompson

    Bear Planks

    • Get down on all fours on the floor with your wrists and your knees bent so that your hips are below your shoulders.
    • When balancing on one's hands and knees, keep the knees slightly off the ground and use your abdominal muscles to keep the spine straight.
    • Tap your hand against your knee slowly. Repeat the process, tapping your hand to your knee on the opposite side each time.
    • Stay still and don't move your body.
  • Whitney Thielman

    Forearm Side Plank Twists

    • Start in a forearm plank position on your left side with your left elbow on the floor below your shoulder.
    • Place your right arm behind your head.
    • Bend your right elbow and bring it to meet your left hand, rotating your torso so that your right shoulder is near the floor.
    • Repeat on the other side.
  • Amber Venerable

    Alternating Knee-To-Chests

    • Lie down on your back with one leg extended off the ground. Hold the opposite knee with your chest.
    • Breathe in deeply through your nose each time you switch legs.
    • Keep your head and lower back down on the ground, with your abs engaged.
  • Whitney Thielman is a journalist.

    Single-Leg Walkout to Push-Ups

    • Start by standing with your feet hip-width apart, and hands at your sides. Lift your left leg a little off the ground.
    • Crawl out of the window by bending at your hips and reaching your hands to the floor. Keep your left leg off the ground as you do so.
    • Do a push-up with your shoulders over your wrists and your abs engaged.
    • Walk your hands back to your feet and stand up.
    • Repeat on the other side.
  • Whitney Thielman

    Diamond Push-Ups

    • Get into a position where your body is straight and your hands are flat on the ground. Hold your hands together in a triangle, with your thumbs and forefingers touching.
    • Lie flat on your back with your arms and legs bent, lowering your chest and torso toward the floor. Push yourself back up.
  • Whitney Thielman

    Plank With T Rotations

    • Start by standing with your feet hip-distance apart on a high plank.
    • Now hold yourself in a side plank position with your right shoulder above your left wrist.
    • Push your hips up as far as you can and extend your right arm upward.
    • Start out in the center position, then do it on the opposite side.
  • Katie Thompson

    Bird Dog Crunches

    • Get on your hands and knees on the floor on your stomach.
    • Breathe in and extend your right arm forward, and your left leg back. Maintain a flat back and keep your hips in the same line as the floor.
    • Hold your stomach in and exhale as you draw your right elbow to your left knee.
    • Extend back out to start.
  • Whitney Thielman

    Down Dog Abs

    • Start in down dog position and raise your right leg into the air. This is your down dog split position (also known as three-legged down dog).
    • Lie on your back with your right knee bent and your right leg extended in the air. Hold this position for a moment, and then repeat the movement with your left leg.
    • Now fold your right knee in towards your chest, and then extend your right leg out to the down dog position.
    • Move your right knee over your chest to meet your left elbow. Pause then extend your right leg back to the Down Dog Split.
    • Decoupage the same pattern on the other side.
  • Amber Venerable

    Side Plank Dips

    • Start in a side position with your left foot on top of your right and your body in a straight line.
    • Put your feet together and bend your knees so your hips are close to the floor. Then push yourself up to the starting position.
    • Repeat on the other side.
  • Whitney Thielman

    Mountain Climbers

    • Lie down on your stomach on a high plank and curl your right knee up toward your chest. Keep your toes off the ground.
    • Start again from the beginning.
    • Bend your left knee and place it underneath your chest. Keep bending your left knee as if you are running in place.
  • Whitney Thielman

    Plank Hops

    • Start out by standing on a high plank with your feet together.
    • Lie down on your back with your feet together and your hands behind your head. Bend your right elbow and lift your left knee as high as you can.
    • Do a back flip to return to the plank and do it on the other side.
  • Whitney Thielman

    Side Plank Rotation With Kicks

    • Extend your arms and legs while being sure to keep your shoulders over your wrists and abs engaged.
    • Do the following: Kick your left foot under your body to the right side. At the same time, reach your right hand to touch your left foot, which you should be balancing on your left arm and right leg.
    • Repeat on the other side.
  • Whitney Thielman

    V-Ups

    • Lie down on your back with your arms and legs extended.
    • Keep your abs tight and lift your hands and feet off the ground to form a ball while you sit up. This will help engage your core muscles.
    • Stay on the floor. Lower your arms and legs back to the ground.
  • Amber Venerable

    Dead Bugs

    • Lie down on your back with your arms stretched up toward the ceiling. Bring your legs up so they are stacked over your hips.
    • Extend your right leg out straight while lowering your left arm overhead. Keep both arms close to the ground.
    • Start from the beginning and do it properly.
    • Do the same thing on the other side. Extend your left leg and your right arm.
  • Amber Venerable

    Sit-Ups To Twists

    • Lie down on your back with your knees bent and feet flat on the floor.
    • Do a sit-up by elevating your body upward, placing your hands behind your head and engaging your core. As you reach the top of the sit-up, twist your body to the opposite side.
    • Lower back down to start.
    • Do the same action on each side.
  • Whitney Thielman

    Jumping Lunges

    • Start in a low stance with your left leg forward and your hands at your sides. Bend both knees to 90 degrees, keeping your abs tight and your back straight.
    • Bend your arms and jump to propel your body into the air. Keep your legs straight as you jump back into a lunge. Repeat the process.
    • Repeat on the other side.

Alexa Tucker is a freelance writer and editor who covers health and wellness topics. She has a bachelor's degree from the Missouri School of Journalism. Journalism and her digital work are important for her future.

This website does not provide medical advice. Any information published on this website is not intended to replace professional medical advice. Before making any decisions, you should consult a healthcare professional.

  • Marching Glute Bridge

    • Lie down on your mat with your knees bent and feet flat on the floor. Push your hips off the mat into a bridge position.
    • To do a jumping jacks, first bend your right knee and lift your right foot off the ground. Hold this position for a few seconds, then raise your left foot and do the same thing. Keep your hips still while you are doing this.
    • Slowly lower your right foot to the ground. Keep your hips lifted so you stay upright.
    • Do the same thing with your left foot, then do the same thing with your right foot.
  • Katie Thompson

    Spider-Man Mountain Climbers

    • Start in a high plank.
    • Bend your right knee, then extend your arm up and toward your right tricep. Watch your knee meet your arm as you do this.
    • Do not stop moving the plank of wood between your hands as quickly as possible, and keep your body stationary throughout the process.
  • Whitney Thielman

    Skater Hops

    • Squat down and jump to the right as far as you can.
    • Bounce on your right foot and avoid landing on your left foot.
    • Jump back to the ground and land on your left foot.
  • Tory Rust

    Donkey Kicks

    • Start on all fours.
    • Extend your right knee so that your thigh is parallel to the ground. Keep your foot flexed.
    • Do the splits. Kick your right leg up behind you, then back down and keep your knee bent.
    • Repeat on the other side.
  • Whitney Thielman

    Standing Oblique Crunches

    • Get into a push-up position. Place your feet hip-width apart and your hands behind your head. Then place your elbows wide to the sides.
    • Bend your left knee and lift your left arm while you lean your torso to the left.
    • Repeat on the other side.
  • Katie Thompson

    Single-Leg Glute Bridges

    • Lie down on your back with your knees bent and your feet flat on the floor.
    • Point your left ankle and left knee upward, toward the ceiling.
    • Do a squat. Stand with your feet hip-width apart and your hips raised, then lower your body back to the ground.
    • Repeat on the other side.
  • Tory Rust

    Donkey Whips

    • Start on all fours.
    • Extend your right leg behind you.
    • Move your right leg to the right side, then back to center.
    • Repeat on the other side.
  • Whitney Thielman

    Curtsy Lunges With Side Kick

    • Breathe in and hold your breath for a moment, then slowly exhale.
    • Kneel down with your left leg behind your right, and bend your knees to lower yourself into a lunge.
    • To stand up, push through your right heel and sweep your left leg out to the side.
    • Repeat on the other side.
  • Amber Venerable

    Wide-Grip Push-Ups

    • Get into a high plank position with your hands spread shoulder-width apart on the floor.
    • Try to keep your body in a straight line by bending your arms and lowering yourself as close to the ground as possible.
    • Push back up to start.
  • Whitney Thielman

    Froggers

    • Stand with your feet wider than shoulder-width apart, with your knees bent and your upper body tilted forward.
    • Stand with your feet together and your hands on the ground next to you. Jump your legs back so that you are in a high plank position.
    • Jump your feet to the outsides of your hands and then bring your hands toward your chest to return to the starting position.
  • Katie Thompson

    High Knees

    • Stand with your feet hip-width apart.
    • Pump your arms and run in place as high as you can while bringing your knees up to your chest.
    • Breathe in and then exhale slowly while keeping your core lifted and your feet tightly planted on the ground.
  • Whitney Thielman

    Plank Jacks

    • Start in high plank.
    • Staying active will help you jump better. Jump your feet out and back (like jumping jacks).
  • Katie Thompson

    Side Lunges

    • Stand with your feet hip-width apart.
    • Take a big step out to your right. Bend your knee and lunge to the right. Keep your chest lifted and core tight.
    • Repeat on the other side.
  • Whitney Thielman

    Side Step Squats

    • Stand with your feet together and hands on your hips.
    • Take a step to the right so that your feet are just wider than shoulder width apart.
    • Lower yourself into a squat by dropping your butt back and bending your knees.
    • Bend your knees and bring your foot back to the starting position.
    • Repeat on the other side.
  • Whitney Thielman

    Lateral Plank Walks

    • Start in a high plank with your shoulders above your wrists and abs tense.
    • After you step your right foot and right hand to the right, immediately follow with your left foot and left hand. Take a few steps in one direction then turn around and walk in the opposite direction.
  • Katie Thompson

    Forward to Reverse Lunges

    • Stand with your feet hip-width apart.
    • Stand up with your left foot so that you are in a forward lunge, with both knees bent. The front thigh should be parallel to the floor and the back knee should be about two inches from the floor.
    • Stand up tall and push off with your front foot. Hover your foot above the ground, then quickly step back into a reverse lunge.
    • Stand up by driving your front foot through the ground.
  • Amber Venerable

    Push-Ups

    • Get into a high plank position with your palms flat on the floor about shoulder-width apart. Place your hands under your shoulders.
    • Bend your arms and lower yourself to the ground in a straight line. Your elbows should be held at a 45-degree angle to your body.
    • Push back up to start.
  • Whitney Thielman

    Jump Squats

    • Bend your knees slightly and stand with your feet slightly wider than shoulder-distance apart.
    • Kneel down with your back straight and bend your knees to squat down. Keep your chest up.
    • Do a jumping jig. Jump high into the air and stretch your legs out as far as you can.
    • Land back on the floor with soft knees.
  • Katie Thompson

    Forward Lunges

    • Stand with your feet together.
    • Make a big step with your right foot, bending your right leg until your front thigh is parallel to the floor and your back knee is just barely touching the ground.
    • Get back to the starting position by pushing through your heel and back through your front heel.
    • Repeat on the other side.
  • Whitney Thielman

    Plank Ups

    • Get on your hands and knees. Start by positioning yourself in a high plank position with one arm stretched out towards the floor.
    • Make a forearm plank by bringing the other arm down.
    • Push yourself back up to the starting position, using your hands to guide yourself.
    • Do the pattern on one side of the leaf, then do it on the other side, alternating each time you do it.
  • Whitney Thielman

    Squat Jacks

    • Stand with your feet together and your hands at your chest.
    • Squat down with your feet in the air and then jump back into a squatting position.
    • Put your feet back together so you are standing again.
  • Amber Venerable

    Extended Leg Pulses

    • Bend your right knee so that it is at your chest and extend your right leg up to the ceiling. Keep your left leg extended and off the ground by about 3 to 5 inches.
    • Close your fingers into a fist and put them behind your right knee.
    • Pulse your arms and body up and down 3 to 5 inches. Your back should stay firmly on the ground, and your pulse should be strong when you do this.
    • Repeat on the other side.
  • Amber Venerable

    Burpees

    • Stand with your feet slightly apart and your arms at your sides.
    • Kneel down and place your hands on the floor.
    • Drop to the ground and bend your elbows, kicking your legs out behind you.
    • When you are attacked, quickly push your body away from the attacker and hop on your feet to get back under your body.
    • Jumping jacks work your whole body. Start by jumping up into the air and reaching your arms overhead. Then bring your knees together, and jump again.
  • Whitney Thielman

    Single-Leg Reach and Jumps

    • Stand with your feet hip-width apart and your hands at your sides.
    • Extend your left leg behind you and bend your knees so that your left foot is about a foot in front of your left hip. Then reach out with your left arm and touch the ground about a foot in front of where your left foot was.
    • To do a handstand, put your left knee up in the air and hop on your right foot.
    • Repeat on the other side.
  • Whitney Thielman

    Hip Bridges

    • Lie flat on your back with your knees bent and your heels a few inches away from your butt. Your feet should be about hip-distance apart.
    • Bend your knees then slowly rise back to the ground.
  • Tory Rust

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