If you are someone who has been delaying your fitness goals due to a busy schedule than bodyweight exercises are meant for you. These exercises can be done in the comfort of your home without any pieces of equipment, and at any time you want.
We have here a list of 20 best bodyweight exercises that are a simple and effective way to improve strength, balance, and flexibility in your body.
20 Best Bodyweight Exercises
- Jumping Jacks
This is one of the best exercises to help you improve your quickness while also increasing your bone density.
- Prisoner Squat
Start with your feet spread wide in line with your shoulder. Place your fingers behind your back and lower your body by bending your knees with your hips pushed back.
- Frog Jumps
This exercise benefits your lower body muscles and gives you the result of a cardiovascular workout.
- Butt Kicks
The butt kicks help you gain cardio boost and stretches your quadriceps. In this exercise, you jog in place and tap your butt with your heels while jogging.
- Tuck Jumps
This is a high-intensity exercise that benefits your entire body. It helps you gain power, agility and higher jumping abilities.
- Mountain Climbers
This is one of the most intense core exercises. It is a combination of deep core stabilization, knee drives to your chest and a plank.
Sit-Ups are one of the most challenging bodyweight workouts. You need extra abdominal strength to do this exercise without the help of your legs and arms.
- Squat Jumps
This is a simple and challenging exercise that helps you tone your lower body and also works your core. By doing this exercise you will workout out your glutes, quads, and hamstrings and improve on power.
Burpees are one of the most complex and intense bodyweight exercises. It helps you work out both your upper and lower body while also strengthening your core.
- Side Lunges
These side lunges will help you train laterally and is a great variation to what most people normally exercise. It will help you work on your tendons, ligaments and muscle fibers.
- Double Leg Lifts
In this exercise, you press your back to the ground and move your leg straight up and down without touching the floor. This exercise helps you build a stronger back.
- Bicycle Crunches
These crunches will workout your core as it will require deep rotation and abdominal stabilization.
- Spinal Balance
Get into a tabletop position on your hand and knees. Now, extend your opposite legs and arms simultaneously in alignment with your hips.
- Single-Leg Squats
The single-leg squats are one of the best exercises to work out your core, quads, glutes, and hamstrings.
- Crab Walk
The crab walk is great for improving your coordination skills. It also helps you work on your core, glutes, and triceps.
The planks have proved to be one of the best exercises to work out your core. For this exercise, make sure you align your elbow, shoulders, hips, and heels at the same height.
For lunges, get your arms resting by your side and your feet together. Now, step forward with your right knee bend forward to 90 degrees and your back knee not touching the floor.
- Lying Hip-Raises
The lying hip-raises are also known as the bridge. This exercise helps you work your core, glutes, hamstrings, abdominals, and thighs.
- Inverted Hamstring
Stand on one leg with your knee bent slightly. Now, raise your other foot slowly off the floor and bend your hips and torso parallel to the floor. Spread out your arms straight to your side with palms facing down.
This is one of the most common and natural exercises to workout your lower body muscles including glutes, hamstrings, and quads.