The 10 Best Bodyweight Exercises for Total-Body Strength
Bodyweight is a magnificent way to gain strength, increase your flexibility, and improve your fitness, all without needing fancy gear or a gym membership. Bodyweight exercises can be adjusted to suit your fitness level and objectives, regardless of whether you are a novice or more experienced(2). So in this article, we will be going through with the top 10 bodyweight exercises you would want to do for overall strength.
- Push-Ups
Push-ups are a classic exercise that works the chest, shoulders, triceps and core. They are great for building upper-body strength, and can be modified to fit any fitness level.
How to do it:
Begin in a plank position, with your hands slightly wider than shoulder-width apart.
Keep your body straight, and lower your chest to the floor.
Press back to the starting position.
Modifications:
Knee push-ups still work for the novice.
If you’re more advanced, you can try these variations: diamond push-ups or one-arm push-ups.
- Squats
The squat is an essential lower-body exercise that targets the quadriceps, hamstrings, glutes and core.
How to do it:
Position yourself with your feet shoulder-width apart.
Bring your hips back and down like you’re sitting back into a chair.
Keep your knees from going beyond your toes.
Go back to starting position.
Modifications:
Add a jump at the top for a burst of power.
Stand at the bottom position for an isometric cuteness.
- Plank
I started doing the plank, a building block of core stability and strength that also works multiple muscle groups.
How to do it:
Place yourself in a forearm plank position, your elbows beneath your shoulders.
Keep your body in a straight line from head to heels.
Hold for as long as you can.
Modifications:
If you’re a beginning, start with a knee plank.
For more core work, do side planks or plank-to-push-ups.
- Lunges
Lunges are a great lower-body strength builder, also working balance and coordination.
How to do it:
Lunge forward with one legs and drop your hips until both knees are bent at a 90-degree angle.
Push back again to the starting position and repeat on the opposite side.
Modifications:
Gradually increase the difficulty by adding lunges or even lunging while walking.
Consider doing reverse lunges, which cut down on pressure on the knees.
- Burpees
Burpees are a full-body exercise that fuses strength and cardio, making them a fantastic exercise for overall fitness.
How to do it:
Start in a standing position.
- Drop into squat, putting your hands on the floor.
Hop your feet back into a plank position.
Do a push-up, then jump your feet back to your hands.
Reach a jump at the top.
Modifications:
For a lower-intensity version, skip the push-up, or jump.
Top with a pull-up for added challenge.
- Dips
Dips hit the triceps, chest, and shoulders, which makes them an incredible upper-body strength move.
How to do it:
You can use parallel bars or the edge of a strong surface, such as a chair.
Bend your elbows until they reach a 90-degree angle; this is your starting position.
Press back up to the starting position.
Modifications:
Put your feet down to tone it down a notch.
Sprinkle in advanced ring dips for an advanced challenge
- Mountain Climbers
Mountain climbers: A dynamic exercise that builds core strength and improves cardiovascular fitness.
How to do it:
Start in a plank position.
Drive your knees toward your chest alternatingly and as fast as you can.
Modifications:
From here, slow down for a version more accessible to beginners.
Introduce a twist by bringing your knee to the opposite elbow to engage the obliques.
- Pull-Ups
Pull-ups are one of the best upper-body strength moves, working the back, shoulders and arms.
How to do it:
Take hold of a pull-up bar with an overhand grip, your hands a little wider than shoulder-width apart.
Draw your chin above the bar by contracting your back and arm muscles.
Control your descent back down.
Modifications:
Use resistance bands to help you.
For a variation that plays up the biceps, go with chin-ups.
- Glute Bridges
How: Glute bridges build strength in the glutes, hamstrings, and lower back, in addition to improving hip mobility.
How to do it:
Lie on your back with your knees bent and your heels on the floor.
Squeeze your glutes to lift your hips up toward the ceiling.
Lower back down with control.
Modifications:
For an extra challenge, do single leg glute bridges.
Use a resistance band around your thighs for added activation.
- Superman Holds
Superman in the target lower back, glutes, and shoulders for posterior chain strength.
How to do it:
Lie face down, arms outstretched in front of you.
Simultaneously raise your arms, chest, and legs off the ground.
Hold for several seconds, and then lower back down.
Modifications:
Do alternating arm and leg lifts if the full hold is too difficult.
For more intensity, add little pulses at the top.
Tips for Success
Warm-Up: Begin each workout with a dynamic warm-up to prepare muscle groups and avoid injury.
Technique: Pay attention to form to get the most out of workouts while minimizing the risk of getting hurt.
Read: Progression: As you become more adept, you may increase the load or number of repetitions.
Rest: Give your muscles time to recover by scheduling rest days or alternating muscle groups.
Time: At least 3-4 bodyweight workouts per week for good results.
Conclusion
No equipment – just youBodyweight exercises are a versatile and powerful means of building full-body strength without the use of equipment or a gym. The above 10 exercises work all the major muscle groups, providing a well-balanced workout. Adding these moves into your fitness routine will help you build strength, as well as endurance, flexibility and overall well-being. Get started today and discover the life-changing benefits of bodyweight training!