When it comes to working out, many people think you need fancy equipment or a gym membership to get in a good workout. But in reality, there's plenty you can do with just your own bodyweight. Bodyweight exercises are a great way to build strength and get a full-body workout without any equipment. Plus, they're convenient and can be done anywhere, making it easy to fit in a workout even with a busy schedule. In this article, we'll take a look at some of the best bodyweight exercises for a full-body workout.
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| The Best Bodyweight Exercises for a Full-Body Workout |
Squats
Squats are one of the best bodyweight exercises for a full-body workout because they work so many different muscles. Squats primarily target the glutes, quads, and hamstrings, but they also work the core and lower back. To do a squat, stand with your feet shoulder-width apart and lower your hips down and back like you're sitting in a chair. Keep your weight in your heels and your chest up as you lower down. Then push back up to standing.
Lunges
Lunges are another great bodyweight exercise that target the legs and glutes, as well as the core and upper body. To do a lunge, step one foot forward and lower your back knee toward the ground. Keep your front knee above your ankle and your weight in your front heel as you lunge down. Then push back up to standing and alternate legs.
Push-ups
Push-ups are a classic bodyweight exercise that work the chest, triceps, shoulders, and core. To do a push-up, start in a plank position with your hands shoulder-width apart and your shoulders over your wrists. Lower your body down toward the ground, keeping your elbows close to your body, then push back up to plank.
Plank
The plank is a great bodyweight exercise for building core strength. To do a plank, start in a push-up position and hold your body in a straight line from head to heels. Keep your core engaged and hold for as long as you can.
Mountain Climbers
Mountain climbers are a great full-body exercise that target the legs, core, and upper body. Start in a push-up position and bring one knee up toward your chest. Then switch legs, bringing the other knee up while you bring the first leg back. Alternate legs quickly, as if you're running in place.
Burpees
Burpees are a full-body exercise that get your heart rate up and work all your major muscle groups. To do a burpee, start standing, then drop down to a push-up position. Do a push-up, then jump your feet forward and stand up. Jump up at the top of the movement.
Glute Bridges
Glute bridges are a bodyweight exercise that primarily target the glutes, but also work the hamstrings and lower back. To do a glute bridge, lie face-up with your knees bent and your feet flat on the ground. Lift your hips up off the ground, squeezing your glutes at the top of the movement.
Side Plank
The side plank is a variation of the plank that targets the obliques and other core muscles. Lie on your side with your forearm on the ground and your elbow under your shoulder. Lift your hips off the ground and hold for as long as you can. Then switch sides.
Supermans
Supermans are a bodyweight exercise that target the lower back muscles. Lie face-down on the ground with your arms and legs stretched out. Lift your arms, chest, and legs off the ground, squeezing your lower back muscles at the top of the movement.
Jumping Jacks
Jumping jacks are a classic bodyweight exercise that get your heart rate up and work your entire body. Start standing with your feet together, then jump your feet out and bring your arms overhead. Jump back to the starting position.
In conclusion, bodyweight exercises are a great way to get a full-body workout without any equipment. Squats, lunges, push-ups, plank, mountain climbers, burpees, glute bridges, side plank, supermans, and jumping jacks are all great bodyweight exercises that work different muscle groups and can be done anywhere. Try incorporating these exercises into your workout routine for a challenging and effective workout.