Push-ups
Push-ups are a classic bodyweight exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core muscles. Here are the steps to perform a proper push-up:
- Start in a plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Keep your elbows close to your body and lower your body towards the ground by bending your elbows.
- Keep your core engaged and your body in a straight line from head to heels.
- Lower your body until your chest nearly touches the ground.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Variations of push-ups include diamond push-ups, wide-grip push-ups, decline push-ups, and incline push-ups.
Squats
Squats are an effective and popular exercise that primarily targets the muscles in the lower body, including the glutes, quadriceps, hamstrings, and calves. Squats are also a compound exercise, meaning they work multiple muscle groups at once, making them an efficient way to improve overall strength and fitness.
Here’s how to perform a basic bodyweight squat:
Stand with your feet shoulder-width apart and your toes pointing slightly outward.
Engage your core muscles and keep your chest up and your shoulders back.
Lower your body by bending your knees and pushing your hips back, as if you’re sitting into an imaginary chair. Keep your weight in your heels and your knees in line with your toes.
Lower your body until your thighs are parallel to the ground or as low as you can comfortably go.
Pause for a second, then push through your heels and stand back up to the starting position.
Repeat for several repetitions, aiming for 2-3 sets of 10-15 repetitions.
There are many variations of squats that can be performed, including adding weight or using different foot positions. It’s important to maintain proper form to avoid injury and maximize the benefits of this exercise.
Lunges
Lunges are a popular bodyweight exercise that targets the glutes, quads, hamstrings, and calves. Lunges can be performed in many variations and are an effective way to build lower body strength, improve balance, and enhance flexibility. Here’s how to perform a basic lunge:
- Stand with your feet shoulder-width apart and your hands on your hips.
- Take a large step forward with one foot, keeping your chest up and your shoulders back.
- Lower your body by bending both knees, keeping your front knee directly above your ankle and your back knee hovering above the ground.
- Pause briefly at the bottom of the movement, and then push through your front foot to return to the starting position.
- Repeat the movement with your other leg.
There are many variations of lunges, including walking lunges, reverse lunges, and side lunges. You can also add weight to your lunges by holding dumbbells or a barbell, or by using a weighted vest.
Pull-ups
Pull-ups are a great bodyweight exercise that targets several muscle groups, including the back, shoulders, biceps, and core. Here’s how to perform a proper pull-up:
Find a sturdy bar that can support your body weight.
Stand underneath the bar and reach up to grab it with an overhand grip (palms facing away from you) or an underhand grip (palms facing towards you). Your hands should be slightly wider than shoulder-width apart.
Hang from the bar with your arms fully extended and your feet off the ground.
Pull your body up towards the bar, keeping your elbows close to your body.
Continue pulling until your chin is above the bar.
Slowly lower your body back down to the starting position, keeping control of your movement.
Repeat for the desired number of reps.
If you’re new to pull-ups, it may be challenging to complete even one rep. In that case, you can use a resistance band to assist you or try performing negative pull-ups, where you jump up to the top of the movement and then slowly lower yourself down. With time and practice, you will build the strength to perform a full pull-up.
Plank
Plank is a bodyweight exercise that targets the core muscles, specifically the rectus abdominis, transverse abdominis, and obliques. Plank is a great exercise for building core strength and improving overall fitness.
To perform a plank, start in a push-up position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Engage your core muscles by pulling your belly button towards your spine and holding the position for as long as possible. Make sure to keep your hips level and avoid letting your lower back sag or lift up.
As you progress, you can increase the difficulty of the plank by performing variations such as side planks, plank with leg raises, or plank with shoulder taps. Plank can be included in a full-body workout or performed as a standalone exercise for core strengthening.
