So you’ve decided to start your fitness journey, but you’re not quite ready to hit the weights just yet. No worries, because you can still get a killer workout using just your bodyweight! In this article, we’ll explore the top 10 bodyweight exercises for beginners that will help you build strength, endurance, and flexibility. Whether you’re working out at home or in a gym, these exercises are perfect for those new to fitness or looking to switch up their routine. Get ready to sculpt and tone your body with these beginner-friendly exercises that require no equipment and can be done anywhere, anytime. Let’s get started!
Push-ups
Push-ups are a classic exercise that target the muscles in your chest, shoulders, and triceps. They are a great bodyweight exercise for beginners because they can be modified to match your fitness level.
Standard Push-up
The standard push-up is done by starting in a high plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your body down until your chest almost touches the ground, and then push back up to the starting position. Remember to keep your core engaged and your body in a straight line throughout the movement.
Modified Push-up
If the standard push-up is too challenging, you can modify it by performing push-ups on your knees. Start in a high plank position with your knees on the ground, and then lower your body down until your chest almost touches the ground. Push back up to the starting position and repeat. This modification allows you to build strength and gradually progress to the standard push-up.
Incline Push-up
The incline push-up is another modification that can help beginners build upper body strength. Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the surface. Step your feet back so your body is at an angle, and then lower your chest towards the surface. Push back up to the starting position and repeat. This variation reduces the amount of weight you have to lift, making it easier for beginners.
Squats
Squats are a compound exercise that work multiple muscles in your lower body, including your quadriceps, hamstrings, and glutes. They are an essential bodyweight exercise for beginners because they help build lower body strength and improve overall stability.
Bodyweight Squat
The bodyweight squat is the basic form of the squat exercise. Start by standing with your feet hip-width apart and your toes slightly turned out. Lower your body down as if you are sitting back into an imaginary chair, keeping your weight in your heels and your chest up. Go as low as you can while maintaining proper form, and then push back up to the starting position. Repeat for the desired number of repetitions.
Sumo Squat
The sumo squat is a variation of the squat exercise that targets your inner thighs and glutes. Start with your feet wider than hip-width apart and your toes turned out at a 45-degree angle. Lower your body down into a squat, keeping your weight in your heels and your chest up. Go as low as you can while maintaining proper form, and then push back up to the starting position. Repeat for the desired number of repetitions.
Plank Variations
Planks are a core-strengthening exercise that target your abs, obliques, and lower back. They are excellent for beginners because they require no equipment and can be modified to match your fitness level.
Standard Plank
The standard plank is done by starting in a high plank position with your hands directly under your shoulders and your feet hip-width apart. Engage your core, squeeze your glutes, and maintain a straight line from your head to your heels. Hold this position for as long as you can while maintaining proper form. Remember to breathe and avoid sagging your hips or lifting your buttocks.
Side Plank
The side plank is a variation of the plank exercise that targets your obliques and lateral core muscles. Start by lying on one side with your legs stacked on top of each other. Prop yourself up on your forearm, making sure your elbow is directly under your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for as long as you can while maintaining proper form, and then switch to the other side.
Plank Jacks
Plank jacks add a cardiovascular element to the traditional plank exercise. Start in a high plank position with your hands directly under your shoulders. Jump your feet out wide and then back in, similar to a jumping jack motion. Maintain core engagement and keep your upper body stable throughout the exercise. Repeat for the desired number of repetitions.
Lunges
Lunges are a unilateral exercise that strengthen your legs and improve balance. They are an excellent bodyweight exercise for beginners because they target multiple muscles in your lower body.
Forward Lunges
Forward lunges are the basic form of the lunge exercise. Start by standing with your feet hip-width apart and your hands on your hips. Take a step forward with your right foot, lowering your body until your right thigh is parallel to the ground. Make sure your knee is directly above your ankle and your left knee hovers just above the ground. Push back up to the starting position and repeat on the other side. Alternate legs for the desired number of repetitions.
Reverse Lunges
Reverse lunges are a variation of the lunge exercise that targets your glutes and hamstrings. Start by standing with your feet hip-width apart and your hands on your hips. Take a step back with your right foot, lowering your body until your left thigh is parallel to the ground. Make sure your knee is directly above your ankle and your right knee hovers just above the ground. Push back up to the starting position and repeat on the other side. Alternate legs for the desired number of repetitions.
Walking Lunges
Walking lunges are a dynamic variation of the lunge exercise that requires you to move forward. Start by standing with your feet hip-width apart and your hands on your hips. Take a step forward with your right foot and lower your body until your right thigh is parallel to the ground. Push off with your left foot and bring it forward, repeating the lunge motion with your left leg. Continue walking forward, alternating legs for the desired number of repetitions.
Mountain Climbers
Mountain climbers are a versatile exercise that works your core, shoulders, and legs. They are a beneficial bodyweight exercise for beginners because they improve cardiovascular fitness and strengthen multiple muscle groups.
Standard Mountain Climber
Start in a high plank position with your hands directly under your shoulders. Engage your core and maintain a straight line from your head to your heels. From this position, drive your right knee towards your chest as far as you can, and then quickly switch legs, driving your left knee towards your chest. Continue to alternate legs in a running motion, maintaining proper form and a steady pace. This exercise should be done with control and fluidity.
Cross-Body Mountain Climber
The cross-body mountain climber is a variation of the mountain climber exercise that adds an oblique twist. Start in a high plank position with your hands directly under your shoulders. From this position, drive your right knee towards your left elbow, twisting your torso as you bring the knee across your body. Return to the starting position and repeat on the other side, driving your left knee towards your right elbow. Continue to alternate sides, maintaining proper form and engaging your core throughout the exercise.
Glute Bridges
Glute bridges are a fantastic exercise for targeting your glutes and activating your core. They are an excellent bodyweight exercise for beginners because they require minimal equipment and can be modified to match your fitness level.
Single-Leg Glute Bridge
Start by lying flat on your back with your knees bent and your feet hip-width apart. Engage your core and squeeze your glutes as you lift your hips off the ground. At the top of the movement, extend one leg out straight, maintaining a straight line from your head to your heel. Lower your hips back down to the starting position and repeat on the other side. Alternate legs for the desired number of repetitions, making sure to keep your hips lifted throughout the exercise.
Marching Glute Bridge
Similar to the single-leg glute bridge, the marching glute bridge targets your glutes and increases hip stability. Start by lying flat on your back with your knees bent and your feet hip-width apart. Engage your core and squeeze your glutes as you lift your hips off the ground. At the top of the movement, lift one foot off the ground, bringing your knee towards your chest. Lower your foot back down to the ground and repeat on the other side. Alternate legs for the desired number of repetitions, maintaining proper form and engaging your glutes throughout the exercise.
Burpees
Burpees are a full-body exercise that targets multiple muscle groups, including your chest, shoulders, arms, and legs. They are a challenging bodyweight exercise for beginners, but they provide excellent cardiovascular benefits and help build overall strength.
To perform a burpee, start in a standing position with your feet hip-width apart. Lower your body down into a squat, and then place your hands on the ground in front of you. Kick your feet back into a high plank position, and then quickly reverse the movement by jumping your feet back up towards your hands. From this position, explosively jump up into the air, extending your arms overhead. Land softly and immediately repeat the movement for the desired number of repetitions. Remember to maintain proper form and engage your core throughout the exercise.
Leg Raises
Leg raises primarily target your abdominal muscles and hip flexors. They are a popular bodyweight exercise for beginners because they require no equipment and can be performed anywhere.
Single Leg Raises
Start by lying flat on your back with your hands by your sides and your legs extended. Engage your core and lift one leg off the ground, keeping it straight. Slowly lower your leg back down to the starting position and repeat on the other side. Alternate legs for the desired number of repetitions, making sure to maintain proper form and engage your abdominal muscles throughout the exercise.
Double Leg Raises
Similar to single leg raises, double leg raises target your abdominal muscles and increase the challenge. Start by lying flat on your back with your hands by your sides and your legs extended. Engage your core and lift both legs off the ground, keeping them straight. Slowly lower your legs back down to the starting position and repeat. Continue lifting and lowering your legs in a controlled manner for the desired number of repetitions, focusing on maintaining proper form and engaging your abdominal muscles.
Tricep Dips
Tricep dips are a bodyweight exercise that primarily target your triceps, but also engage your chest and shoulder muscles. They are an effective exercise for beginners because they can be modified to match your fitness level.
To perform tricep dips, find a stable surface, such as a chair or bench. Sit on the edge of the surface, placing your hands shoulder-width apart with your fingers pointing forward. Slide your hips off the edge of the surface and straighten your arms, keeping a slight bend in your elbows. Lower your body down until your elbows are at a 90-degree angle, and then push back up to the starting position. Repeat for the desired number of repetitions, making sure to maintain proper form and engage your triceps throughout the exercise.
Side Lunges
Side lunges are a variation of the lunge exercise that target your inner and outer thighs, as well as your glutes and hamstrings. They are a beneficial bodyweight exercise for beginners because they improve lower body strength and flexibility.
To perform side lunges, start by standing with your feet wider than hip-width apart and your toes pointing forward. Step your right foot out to the side, bending your right knee and lowering your body down into a lunge position. Keep your left leg straight and your weight in your right heel. Push back up to the starting position and repeat on the other side. Alternate sides for the desired number of repetitions, focusing on maintaining proper form and engaging your leg muscles throughout the exercise.
In conclusion, bodyweight exercises are a great way to improve strength, flexibility, and overall fitness without the need for expensive equipment or a gym membership. Push-ups, squats, plank variations, lunges, mountain climbers, glute bridges, burpees, leg raises, tricep dips, and side lunges offer a wide range of exercises that target multiple muscle groups and can be modified to match your fitness level. Incorporating these bodyweight exercises into your routine can help you build a solid foundation of strength, improve your cardiovascular fitness, and enhance your overall well-being. Remember to start slowly, listen to your body, and gradually increase the intensity as you build strength and confidence. So go ahead, give these top 10 bodyweight exercises a try and start your journey towards a fitter and healthier you!