
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.