Here’s a list of 20 essential bodyweight exercises for beginners:
1. Push-ups
Push-ups are a classic bodyweight exercise that primarily target the chest, shoulders, and triceps, while also engaging the core and other upper body muscles.
Here’s how to perform a standard push-up:
Starting position: Begin in a plank position with your hands slightly wider than shoulder-width apart, feet together or slightly apart, and your body forming a straight line from head to heels.
Lower your body: Bend your elbows and lower your chest toward the ground. Keep your body straight and your core engaged throughout the movement.
Bottom position: Lower yourself until your chest nearly touches the ground or as far as you comfortably can while maintaining good form.
Push up: Push through your palms to straighten your arms and return to the starting position. This completes one repetition.
Key points to remember:
Keep your body in a straight line throughout the movement; don’t let your hips sag or your back arch.
Breathe steadily: Inhale as you lower yourself, exhale as you push up.
Keep your elbows at about a 45-degree angle to your body, not flared out to the sides.
If full push-ups are too challenging, you can modify by doing them on your knees or against a wall.
2. Squats
Squats are a fundamental lower body exercise that primarily target the quadriceps, hamstrings, and glutes, while also engaging the core and lower back muscles. Here’s how to perform a basic bodyweight squat:
Starting position: Stand with your feet shoulder-width apart or slightly wider. Your toes should be pointing slightly outward.
Descent:
Begin the movement by hinging at your hips, pushing them back as if you’re sitting into a chair.
Bend your knees and lower your body, keeping your chest up and your back straight.
Keep your weight on your heels and the middle of your feet, not on your toes.
Bottom position:
Lower yourself until your thighs are parallel to the ground, or as far as you can comfortably go while maintaining good form.
Make sure your knees don’t extend past your toes.
Ascent:
Push through your heels to stand back up, extending your hips and knees to return to the starting position.
Squeeze your glutes at the top of the movement.
Key points to remember:
Keep your core engaged throughout the movement to support your spine.
Maintain a neutral spine – don’t round your back.
Keep your knees in line with your toes; don’t let them collapse inward.
Breathe steadily: Inhale as you lower, exhale as you stand up.
Squats are excellent for building lower body strength and improving overall functional fitness. They can be modified or progressed in various ways to suit different fitness levels.
3. Lunges
Lunges are an excellent lower body exercise that target multiple muscle groups. Here’s how to perform a basic forward lunge:
Starting position:
Stand upright with feet hip-width apart.
Keep your hands on your hips or by your sides.
The lunge:
Take a large step forward with one leg.
Lower your body until both knees are bent at about 90-degree angles.
Your front knee should be directly above your ankle, not pushed out beyond your toes.
Your back knee should hover just above the ground.
Return:
Push off the front foot to return to the starting position.
Repeat with the other leg.
Key points to remember:
Keep your upper body straight, with shoulders back and relaxed.
Engage your core throughout the movement.
Ensure your front knee doesn’t extend past your toes.
Keep your weight evenly distributed between both legs.
Muscles worked:
Quadriceps
Hamstrings
Glutes
Calves
Core (for stability)
Benefits of lunges:
Improves lower body strength and stability
Enhances balance and coordination
Targets muscles in a functional, unilateral movement
Variations:
Reverse lunges
Walking lunges
Side lunges
Curtsy lunges
4. Plank : The plank is a great way to work your core. Hold a plank for 30 seconds, then rest for 15 seconds. Repeat for 8 rounds.
5. Mountain climbers
6. Burpees
7. Jumping jacks
8. Crunches
9.Leg raises
10. Glute bridge
11. Wall sit
12. Tricep dips
13. Superman hold
14. Bicycle crunches
15. Step-ups
16. High knees
17. Inchworm walk
18. Bird dog
19. Bodyweight rows (using a table or sturdy horizontal bar)
20. Flutter kicks