Body Weight Exercises: No Equipment Needed
Body weight exercises are a great way to improve your overall fitness and strength without the need for any equipment. These exercises can be done anywhere and at any time, making them the perfect option for individuals who lead a busy lifestyle or who do not have access to a gym.
Below, we will discuss a variety of body weight exercises that you can do at home or on the go, without any equipment.
1. Push-Ups
Push-ups are a classic exercise that work your chest, shoulders, triceps, and core. To do a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body down towards the ground until your chest touches the floor. Push back up to the starting position.
2. Squats
Squats are a great lower body exercise that work your quads, hamstrings, and glutes. To do a squat, stand with your feet slightly wider than shoulder-width apart. Bend your knees and lower your body down towards the ground, keeping your weight in your heels. Make sure your knees do not extend past your toes. Stand back up to the starting position.
3. Lunges
Lunges are another great lower body exercise that work your quads, hamstrings, and glutes. To do a lunge, step forward with one foot and bend both knees, lowering your body down towards the ground. Your front knee should be directly over your ankle, and your back knee should be hovering above the ground. Push back up to the starting position and repeat with the other leg.
4. Plank
The plank is a great exercise for your core. To do a plank, start in a push-up position, but instead of lowering yourself down towards the ground, hold yourself up in a straight line from head to heels. Your elbows should be directly under your shoulders, and your core should be engaged.
5. Burpees
Burpees are a full-body exercise that work your arms, chest, legs, and core. To do a burpee, start in a standing position. Drop down and place your hands on the ground. Kick your legs back so that you are in a push-up position. Do one push-up. Jump your legs forward and stand back up to the starting position.
6. Mountain Climbers
Mountain climbers are a great way to work your core and get your heart rate up. To do a mountain climber, start in a push-up position. Bring your right knee towards your chest. Quickly switch and bring your left knee towards your chest. Continue this motion, alternating knees as quickly as you can.
7. Jumping Jacks
Jumping jacks are a great way to get your heart rate up and work your entire body. To do a jumping jack, start standing with your feet together and your arms at your sides. Jump your legs out and raise your arms above your head at the same time. Jump your legs back together and lower your arms back down to your sides.
8. Dips
Dips are a great way to work your triceps and chest. To do a dip, place your hands on a raised surface behind you, such as a chair or bench. Lower your body down towards the ground, bending your elbows and keeping your back close to the surface. Push back up to the starting position.
9. Plank Jacks
Plank jacks are similar to mountain climbers, but with a plank position. To do a plank jack, start in a plank position. Jump your legs out wide and then jump them back together, like a jumping jack motion.
10. Glute Bridge
The glute bridge is a great exercise for your glutes and hamstrings. To do a glute bridge, lie on your back with your knees bent and your feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top. Lower back down to the starting position.
In conclusion, body weight exercises are a great way to improve your fitness and strength. These exercises can be done anywhere and at any time, making them the perfect option for individuals who lead a busy lifestyle or who do not have access to a gym. Try incorporating some of these exercises into your fitness routine for a challenging and effective workout.