Bodyweight training is a great way to improve strength and flexibility without the need for equipment or a gym membership.
Squat:
The squat is a basic bodyweight exercise that helps build lower body strength and improve flexibility. Stand with your feet shoulder-width apart and bend your hips back as if you were sitting in a chair. Place your knees over your ankles and keep your chest lifted, then press your heels to stand up.
push ups:
Push-ups are classic bodyweight exercises that help build upper body strength and improve shoulder and chest flexibility. Start in a plank position with your arms under your shoulders and lower your chest toward the floor while keeping your core engaged. Push back to the starting position and repeat.
Rush:
Lunges are a great bodyweight exercise to build strength in your legs and improve flexibility in your hips and knees. Start with your feet hip-width apart and take a big step forward with one foot, lowering your back knee toward the floor. Place your front knee over your ankle and lift your chest, then return to the starting position and repeat on the other side. Board:
Planks are a great bodyweight exercise for building core strength and improving shoulder and hip stability. Start in a pushup position with your hands under your shoulders and lower your body onto your forearms. Keep your body in a straight line from head to heels and hold it for as long as possible while maintaining form.
Burpees:
A burpee is a full-body, bodyweight exercise that helps build muscle strength and improve cardiovascular health. Jump your feet forward toward your hands and jump as high as you can. Land softly and repeat.
Climber:
The mountain climber is a dynamic bodyweight exercise that helps strengthen your core and improve cardiovascular fitness. Start in a plank position with your hands under your shoulders and bring one knee closer to your chest. Switch legs quickly and repeat as fast as you can while maintaining shape. Sit up:
The sit-up is a classic bodyweight exercise that helps build core strength and improve spinal flexibility. Lie on your back with your knees bent and your feet flat on the floor, and roll your torso toward your knees. Lower your back to the starting position and repeat the exercise.
Bridge:
A bridge is a bodyweight exercise that helps build strength in your glutes, hamstrings, and lower back while improving gluteal flexibility. Lie on your back with your knees bent and your feet flat on the floor, raising your hips toward the ceiling. Hold for a few seconds, then sit down and repeat.
Superman:
Superman is a bodyweight exercise that increases lower back strength and improves spinal flexibility. Lie on your stomach with your arms and legs straight and lift your arms and legs as high off the floor as possible. Hold for a few seconds, then sit down and repeat.
Tricep Dip:
Tricep dips are bodyweight exercises that help strengthen your triceps and improve shoulder flexibility. Sit on the edge of a sturdy chair or bench and place your hands behind you with your fingers pointing forward. Lift your hips off the chair and bend your elbows to lower your body to the floor. Push back to the starting position and repeat.
Sit on the wall:
The wall sit is a bodyweight exercise that helps strengthen your quadriceps and glutes while improving flexibility in your hips and knees. Stand with your back against a wall and sit down so your thighs are parallel to the floor. Hold for as long as possible while maintaining good form.
Calf raises:
The Calf His Raise is a bodyweight exercise that helps build calf strength and ankle flexibility. Stand with your feet hip-width apart and lift your body over the balls of your feet. Lower your back and repeat. Customs worm:
The inchworm is a bodyweight exercise that helps build strength in your core and upper body while improving flexibility in your hamstrings and spine. Place your hands in a plank position and bring them back to your feet to stand up.
Side plate:
The side plank is a bodyweight exercise that helps build strength in your oblique muscles and increases stability in your shoulders and hips. Start in a plank position with your hands under your shoulders, shift your weight to one hand, and rotate your body to the side. Stack your legs and hold them for as long as possible while maintaining good form.
Donkey kick:
The donkey kick is a bodyweight exercise that strengthens the glutes and improves hip flexibility. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Raise one leg as high as you can and lower it back, then repeat on the other side.
By incorporating these bodyweight exercises into your exercise routine, you can build strength and improve flexibility without the need for equipment or a gym membership. It’s important to focus on proper form and make gradual progress as you build strength and fitness.
