Everyone wants to look and feel their best, but for those with time-consuming jobs or busy family life, finding the time to fit in a workout can be quite the challenge. The good news? You don’t need to spend an hour at the gym to get healthy. Bodyweight exercises are a great way to get in a quick workout. With just some free space, you can work your core, upper and lower body muscles, and even burn some calories.
In this guide, we’ll explore how to go from the comfort of your couch to peak condition with our beginner and advanced bodyweight exercises. These moves are versatile, convenient, require no equipment, and can be modified to meet individual needs. So, no more excuses – let’s get started!
Beginner Bodyweight Exercises
Before we jump into the more challenging exercises, let’s first discuss some beginner movements. These are great for those new to bodyweight exercises, as well as those with limited mobility.
Movements:
Squats: Ready to work your legs, core, and glutes? Perfect for those with tight hips, squats are a great way to open up the hips. You can do air squats, where you don’t use any weight; or goblet squats with a dumbbell weight.
Lunges: Once you’re ready to level up your leg exercises, lunges are a great place to start. These can be done with bodyweight only or holding a pair of dumbbells.
Push ups: At-home strength training wouldn’t be complete without some push-ups. If traditional ones are too difficult, try doing them on a stable surface like a bench or coffee table.
Bridge: This is a great exercise for the hips and glutes. It can be modified to make it both easier and harder, so you can make it take a step up when you’re ready for more of a challenge.
Advanced Bodyweight Exercises
If you’ve got the first set mastered, it’s time to test your strength and endurance with some advanced bodyweight exercises. These exercises are a bit more intense, requiring more strength from your muscles and can provide a full-body workout.
Movements:
Plank: Of course, what would an at-home workout be without a plank? If a standard plank is too easy, try lifting your leg off the ground for a little extra challenge.
Pistol Squats: We said these exercises get more intense, and we meant it! Pistol squats are great for working your legs and strength. Start by holding onto a lightweight as you lower and raise your body. Once you’re ready, try pistol squats without assistance.
V-ups: Get ready for a great core workout with V-ups! Lie flat on your back and bring your legs and arms up at the same time. You’ll feel the burn in no time.
Bear Crawls: This exercise may seem a bit silly, but it can be quite the challenge! Stay low to the ground and keep your knees bent as you inch forward on all fours. This is great for working several muscle groups at the same time.
In summary, with the right attitude, equipment, and technique, anyone can make a bodyweight workout work for them. The key is to move regularly, reduce stress, and eat a healthy diet. So, once you’ve got the moves down, mix bodyweight exercises into your routine and enjoy the results in no time.