Body weight exercises you can do at home – Home Support Services

Body weight exercises you can do at home

You don’t need any gym equipment to stay fit whilst you’re at home, your body in itself is a fantastic piece of workout equipment! Just by using the weight of your own body, you are able to perform a series of strength training and exercises to keep you fit and healthy.

If you’re struggling to find something to do, other than going for a run, below are the 10 best bodyweight exercises to perform from the comfort of your own backyard. These exercises will work up a sweat and are effective for your entire body.

1. Squats

  • Standing with your feet shoulder-width apart and slightly turned out, hinge your hips to sit your butt back until your thighs are parallel to the ground
  • Drive through your heels and don’t forget to squeeze your butt as you stand

2. Reverse Lunges

  • Begin standing shoulder-width apart, with your left leg step backward, landing on the ball of your foot, bending your knees until you reach two 90-degree angles
  • Push through your right leg as you return to the starting position
  • Don’t let your knees collapse and turn inward

3. Glute Bridges

  • Laying on your back, bend your knees with feet flat on the floor
  • Using your glute muscles, raise and lower your hips, squeezing at the top!

4. High Knees

  • Begin with your feet hip-width apart
  • Run in place, pulling your knees up to chest hight with each action
  • Keep your chest lifted and land lightly on the balls of your feet

5. Planks

  • Lie flat with your stomach on the floor
  • Shoulder width apart, place your hands on the floor
  • Raise your body from your toes and hold for short intervals
  • To make harder, use your elbows instead of hands

6. Bicycle Crunches

  • Lie on the floor with your knees bent, feet apart and hand behind your head
  • Twist to bring your left elbow to your right foot
  • Keep your core engaged and chest up
  • Alternate sides with control, try to keep shoulders off the floor

7. Mountain Climbers

  • Starting in a high plank position, bring your knees toward your chest, keeping your toes off the ground
  • Return your foot to the starting position and alternate sides
  • Continue alternating as if to run in place

8. Push-Ups

  • Starting in a high plank position, with hands shoulder-width apart and feet hip-width, raise and lower your body by bending your elbows
  • Keep your torso straight and core engaged
  • Beginners may want to start on their knees

9. Tricep dips

  • Sit on the floor against a chair or bench, with knees slightly bent
  • Using the edge of your bench or chair, bend your elbows to make a 90-degree angle the straighten your arms
  • Push through your heels

10. Arm circles

  • Stand with your arms extended, parallel to the floor
  • Slowly make small clockwise circles for 20-30seconds
  • Reverse the movement by going counterclockwise

Exercises from Self. 

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