by
Laura Schwecherl
Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve
balance, flexibility, and strength
without machinery or extra equipment. From legs and shoulders to chest
and abs, we’ve covered every part of the body that can get stronger with
body resistance alone.
Full Body
1. Inchworm: Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips
hit the floor. Keeping the legs straight (but not locked!),
slowly lower the torso
toward the floor, and then walk the hands forward. Once in a push-up
position, start taking tiny steps so the feet meet the hands. Continue
bugging out for 4-6 reps.
2. Tuck Jump: Standing with the knees slightly bent,
jump up as high as possible (pretend
Jeremy Lin
is watching!) and bring the knees in toward the chest while extending
the arms straight out. Land with the knees slightly bent and quickly
jump
(on it) again!
3. Bear Crawl: Embrace that inner grizzly. Starting on the
hands and knees,
rise up onto the toes, tighten the core, and slowly reach forward with
the right arm and right knee, followed by the left side. Continue the
crawl for 8-10 reps (or until you scare your roommates off).
4. Plyometric Push-Up: Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. Then, in an
explosive motion,
push up hard enough to come off the floor (and hang ten for a second!).
Once back on solid ground, immediately head into the next repetition.
5. Stair Climb with Bicep Curl: Turn those stairs
into a cardio machine — no magic wand necessary. Grab some dumbbells (or
household objects!) and briskly walk up and down the stairway while
simultaneously doing
bicep curls to work the whole body.
6. Mountain Climber:
Starting on your hands and knees, bring the left foot forward directly
under the chest while straightening the right leg. Keeping the hands on
the ground and core tight,
jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.
7. Prone Walkout: Beginning on all fours with the core engaged,
slowly walk the hands forward,
staying on the toes but not moving them forward. Next, gradually walk
the hands backwards to the starting position, maintain stability and
balance. (
This dance comes next.)
8. Burpees: One of the most effective full-body
exercises around, this one starts out in a low squat position with hands
on the floor. Next,
kick the feet back
to a push-up position, complete one push-up, then immediately return
the feet to the squat position. Leap up as high as possible before
squatting and moving back into the push-up portion of the show.
9. Plank: Nope, we’re (thankfully) not walking the plank. Lie face down with
forearms on the floor
and hands clasped. Extend the legs behind the body and rise up on the
toes. Keeping the back straight, tighten the core and hold the position
for 30-60 seconds (or as long as you can hang).
10. Plank-to-Push-Up: Starting in a plank position, place down one hand at a time to
lift up into a push-up position,
with the back straight and the core engaged. Then move one arm at a
time back into the plank position (forearms on the ground). Repeat,
alternating the arm that makes the first move.
Legs
11. Wall Sit: Who needs a chair when there’s a wall? Slowly
slide your back down
a wall until the thighs are parallel to the ground. Make sure the knees
are directly above the ankles and keep the back straight. Go for 60
seconds per set (or however long it takes to turn those legs to jelly).
Need more fire? Add some bicep curls.
12. Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and
slowly lower your body
until the right knee is close to or touching the floor and bent at
least 90 degrees. Return to the starting position and repeat with the
left leg. Try stepping back into the lunge for a different variation.
13. Clock Lunge: Time for a challenge.
Complete a traditional forward lunge, then take a
big step to the right
and lunge again. Finish off the semicircle with a backwards lunge, then
return to standing. And all that’s one rep! Aim for 10 reps and then
switch legs.
14. Lunge-to-Row: Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position,
raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat.
15. Lunge Jump: Ready to impress some friends? Stand
with the feet together and lunge forward with the right foot. Jump
straight up, propelling the arms forward while keeping the elbows bent.
While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10!
16. Curtsy Lunge: Let’s show a little respect. When lunging, step the left leg back
behind the right,
bending the knees and lowering the hips until the right thigh is almost
parallel to the floor. Remember to keep the torso upright and the hips
square.
17. Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable.
Slowly start to crouch
by bending the hips and knees until the thighs are at least parallel to
the floor. Make sure the heels do not rise off the floor. Press through
the heels to return to a standing position.
18. Pistol Squat: There may be no gun permit
necessary for this one, but it’s still no joke. Stand holding the arms
straight out in front of the body, and raise the right leg, flexing the
right ankle and pushing the hips back. Then
lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing.
19. Squat Reach and Jump: Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but
immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set.
20. Chair Squat Pose: Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while
swinging the arms up.
Straighten the legs, then lift up the right knee while swinging the
left arm outside the right knee. Return to standing and repeat on the
other side.
21. Step-Up: This may be self-explanatory, but just in case — find a step or bench, and place the right foot on the elevated surface.
Step up until the right leg is straight (do it for
Channing!), then return to start. Repeat, aiming for 10-12 reps on each side.
22. Single Leg Deadlift: Start in a standing position with the feet together.
Lift the right leg slightly,
and lower the arms and torso while raising the right leg behind the
body. Keep the left knee slightly bent and reach the arms as close to
the floor as possible. Raise the torso while lowering the right leg.
Switch legs.
23. Quadruped Leg Lift: Starting on the hands and knees,
keep a flat back and
engage the core. Raise the left leg straight back, stopping when the
foot is hip-level and the thigh parallel to the floor. Balance for as
long as possible, then raise the bottom right toe off the floor,
tightening the butt, back, and abs (try to be graceful here!). Hold for
up to 10 seconds, then switch legs.
24. Calf Raise: From a standing position, slowly
rise up on the toes,
keeping the knees straight and heels off the floor. Hold briefly, then
come back down. Aaaand repeat. Try standing on something elevated (like a
step) to achieve a wider range of motion.
Chest & Back
25. Standard Push-Up: There’s a reason this one’s a classic. With hands
shoulder-width apart,
keep the feet flexed at hip distance, and tighten the core. Bend the
elbows until the chest reaches the ground, and then push back up (make
sure to keep the elbows tucked close to the body). That’s one!
26. Dolphin Push-Up: Start out in
dolphin pose (think:
down-dog with elbows on the floor).
Lean forward,
lowering the shoulders until the head is over the hands. Pull up the
arms and return to the starting position. (No ocean necessary.)
27. Donkey Kick: It’s time to embrace that wild side. Start in a push-up position, with the legs together. Tighten the core and
kick both legs
into the air with knees bent, reaching the feet back toward the glutes.
Just try to land gently when reversing back to the starting position.
28. Handstand Push-Up: Fair warning: This move is for the pros. Get set in a
headstand position
against a wall and bend the elbows at a 90-degree angle, doing an
upside down push-up (so the head moves toward the floor and the legs
remain against the wall). First timer? Grab a friend to spot you —
safety first!
29. Judo Push-up: From a push-up position, raise up those hips and in
one swift movement
(Hai-yah!) use the arms to lower the front of the body until the chin
comes close to the floor. Swoop the head and shoulders upward and lower
the hips, keeping the knees off the ground. Reverse the move to come
back to the raised-hip position. Try to repeat for 30-60 seconds.
30. Reverse Fly: For DIY dumbbells, grab two cans or bottles of water.
Stand up straight,
with one foot in front of the other and the front knee slightly bent.
With palms facing each other and the abs engaged, bend forward slightly
from the waist and extend arms out to the side, squeezing the shoulder
blades. Repeat.
31. Superman: Want some superpowers?
Lie face down
with arms and legs extended. Keeping the torso as still as possible,
simultaneously raise the arms and legs to form a small curve in the
body. Cape optional.
32. Contralateral Limb Raises: Sounds fancy, huh? Here’s the breakdown: Lie on your stomach with the
arms outstretched
and palms facing one another. Slowly lift one arm a few inches off the
floor, keeping it straight without rotating the shoulders and keeping
the head and torso still. Hold the position, then lower the arm back
down, moving to the other arm.
Shoulders & Arms
33. Triceps Dip: Get seated near a step or bench. Sit on the floor with knees slightly bent, and
grab the edge
of the elevated surface and straighten the arms. Bend them to a
90-degree angle, and straighten again while the heels push towards the
floor. For some extra fire, reach the right arm out while lifting the
left leg.
34. Diamond Push-Up:
Jay-Z would approve.
These push-ups get pimped out with a
diamond-shaped hand
position (situate them so that the thumbs and index fingers touch).
This hand readjustment will give those triceps some extra (burning)
love.
35. Boxer: Time to make Muhammad Ali proud. Starting with feet hip-width apart and knees bent, keep the elbows in and
extend one arm forward and the other arm back. Hug the arms back in and switch arms — like you’re
in the ring!
36. Shoulder Stabilization Series (I, Y, T, W O): OK, it may
look crazy, but stay with us. Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into
each letter formation. (Gimme a Y, you know you want to!).
37. Arm Circles: Remember P.E. class? Stand with arms extended by the sides, perpendicular to the torso.
Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise.
Core
38. L Seat: Take a load off (well not
exactly). Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then,
lift the hips off the ground, hold for five seconds and release. Repeat!
39. Rotational Push-Up: Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position,
rotate the body
to the right and extend the right hand overhead, forming a T with the
arms and torso. Return to the starting position, do a normal push-up,
then rotate to the left.
40. Dynamic Prone Plank: Starting in a standard plank position,
raise the hips as high
as they can go, then lower them back down. Continue this movement for
as long as possible. Make sure the back stays straight and the hips
don’t droop.
41. Flutter Kick: Start lying on your back with arms
at your sides and palms facing down. With legs extended, lift the heels
off the floor (about six inches). Make quick, small
up-and-down pulses with the legs, while keeping the core engaged. Try to keep kickin’ it for a minute straight!
42. Bicycle: Lie down with knees bent and hands
behind the head. With the knees in toward the chest, bring the right
elbow towards the left knee as the right leg straightens. Continue
alternating sides (
like you’re pedaling!). Just keep the helmet in the closet.
43. Crunch: Before anyone’s crowned Cap’n Crunch,
remember form is key. Lie on your back with the knees bent and feet flat
on the floor. With hands behind the head,
place the chin down slightly and
peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then
lower the torso back toward the mat slowly.
44. Segmental Rotation: Target those obliques. Lying on your back with your knees bent and core tight, let the knees
fall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.
45. Shoulder Bridge: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and
lift up the spine and hips.
Only the head, feet, arms, and shoulders should be on the ground. Then
lift one leg upwards, keeping the core tight. Slowly bring the leg back
down, then lift back up. Try to do 10 reps per leg, then bring the knee
in place and spine back on the floor.
46. Single Leg Abdominal Press: Lie on your back with the knees bent and feet on the floor. Tighten the abs and
raise the right leg, with the knee and hip bent at a 90-degree angle.
Push the right hand on top of the lifted knee,
using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to
repeat with the left hand and knee.
47. Double Leg Abdominal Press: Two legs is twice the fun. Follow the same run-down for the single leg press (above), but bring up
both legs at the same time, pushing the hands against the knees.
48. Side Plank:
Roll to the side
and come up on one foot and elbow. Make sure the hips are lifted and
the core is engaged, and hang tight for 30-60 seconds (or as long as you
can stomach!).
49. Sprinter Sit-Up: Want to be a speed demon
without getting off the floor? Lie on your back with the legs straight
and arms by your side — elbows bent at a 90-degree angle. Now sit up,
bringing the left knee toward the right elbow. Lower the body and repeat on the other side.
50. Russian Twist: Sit on the floor with knees bent
and feet together, lifted a few inches off the floor. With the back at a
45-degree angle from the ground, move the arms from one side to another
in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn. Feel like a fitness czar yet?
From: Greatist.com
