Introduction

With the New Year approaching, many of you may be looking to renew your exercise or fitness routine.  Bodyweight exercises are a great way to ease into starting a new routine, getting back into shape, or to simply avoid shelling out cash to purchase a gym membership or invest in home gym equipment.  Many folks, even some ESL staffers, have gotten amazing results with bodyweight exercises.  There are a number of fitness programs, like Insanity, INSANITY Max:30, JBYB, CIZE, and many others, that ONLY rely on bodyweight to perform their movements, and have produced some amazing results for their subscribers.

Bodyweight exercises are a great way to get in shape without the need for any equipment. All you need is your own body and some open space, and you can perform a variety of exercises that will challenge your muscles and help you build strength, endurance, and flexibility.

Best Bodyweight Exercises for Each Major Muscle Group

1. Chest: Push-ups are one of the most classic bodyweight exercises for the chest. To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body down until your chest touches the ground, then push back up to the starting position. You can also try variations like incline or decline push-ups by placing your hands on an elevated surface or your feet on an elevated surface, respectively. Another effective chest exercise is the chest press, which can be done with a resistance band or with no equipment at all. To perform a chest press with no equipment, lie on your back with your knees bent and your arms by your sides. Lift your head, shoulders, and upper back off the ground and extend your arms out to the sides. Lower back down to the starting position and repeat.
2. Back: The reverse plank is a great bodyweight exercise for the back muscles. To perform a reverse plank, sit on the ground with your legs straight in front of you and your hands behind your hips. Lift your hips off the ground and extend your arms, forming a straight line from your head to your heels. Hold this position for 30 seconds to 1 minute, then lower back down. Another effective back exercise is the Superman, which can be done with or without a resistance band. To perform a Superman without a resistance band, lie facedown on the ground with your arms extended in front of you. Lift your head, shoulders, arms, and legs off the ground and hold for a few seconds, then lower back down.
3. Shoulders: The plank with shoulder taps is a challenging bodyweight exercise for the shoulders. Start in a plank position with your hands under your shoulders. Lift one hand off the ground and tap your opposite shoulder, then return to the starting position and repeat on the other side. Continue alternating sides for the duration of your set. Another effective shoulder exercise is the shoulder press, which can be done with a resistance band or with no equipment at all. To perform a shoulder press with no equipment, stand with your feet shoulder-width apart and your arms by your sides. Lift your arms up overhead and then lower them back down to the starting position.
4. Arms: Tricep dips and chin-ups are two great bodyweight exercises for the arms. To perform tricep dips, find a stable surface like a bench or a chair and place your hands on the edge with your fingers facing forward. Lower your body down until your elbows are bent at a 90-degree angle, then push back up to the starting position. Chin-ups are a more advanced arm exercise that requires a bar or a tree branch. To perform a chin-up, grab the bar with an overhand grip and pull your body up until your chin is above the bar. Lower back down to the starting position and repeat. Other effective arm exercises include bicep curls, which can be done with a resistance band or with no equipment at all, and tricep push-downs, which can also be done with a resistance band or with no equipment using a bench or a chair.
5. Abs: Planks and mountain climbers are two effective bodyweight exercises for the abs. To perform a plank, start in a plank position with your hands under your shoulders and your feet hip-width apart. Hold this position for 30 seconds to 1 minute, keeping your abs engaged and your body in a straight line. Mountain climbers are a more dynamic abs exercise. To perform mountain climbers, start in a plank position with your hands under your shoulders and your feet hip-width apart. Bring one knee towards your chest, then quickly switch legs and bring the other knee towards your chest. Continue alternating legs for the duration of your set. Another effective abs exercise is the Russian twist, which can be done with or without a resistance band. To perform a Russian twist without a resistance band, sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground, then twist your upper body to the right and then to the left. Repeat for the desired number of reps.
6. Legs: Squats and lunges are two classic bodyweight exercises for the legs. To perform a squat, stand with your feet shoulder-width apart and your hands by your sides. Lower your body down as if you were sitting back into a chair, keeping your chest up and your weight in your heels. Push back up to the starting position and repeat. Lunges can be done in place or while walking forward. To perform a lunge, step forward with one leg and lower your body down until your back knee is hovering just above the ground. Push back up to the starting position and repeat on the other side. Other effective leg exercises include calf raises, which can be done with or without a resistance band, and glute bridges, which can also be done with or without a resistance band. To perform a glute bridge without a resistance band, lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground and hold for a few seconds, then lower back down.

Wrap Up

Bodyweight exercises can be modified to suit your fitness level and goals. You can make them easier by performing them with a lower range of motion or adding in rest periods, or you can make them more challenging by increasing the range of motion or reducing the rest periods. You can also add in variations of each exercise, such as single-leg squats or lunges, to further challenge your muscles. It’s important to listen to your body and only perform exercises that feel safe and comfortable for you. If you have any health concerns or injuries, it’s a good idea to consult with a healthcare professional or certified fitness instructor before starting any new exercise program.