Get Strong and Fit: Beginner Bodyweight Exercises
Are you looking to get stronger and fitter but feel intimidated by the idea of hitting the gym or investing in expensive equipment? Look no further! In this article, we will introduce you to a series of beginner bodyweight exercises that require no special equipment and can be done in the comfort of your own home. These exercises are perfect for those new to fitness or anyone wanting to add variety to their routine. Get ready to sweat and feel those muscles working as we guide you through a range of exercises that will help you build strength and improve your overall fitness level.
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Warm-up exercises
To start your workout off right, it’s important to warm up your body and prepare it for the exercises ahead. The three warm-up exercises we recommend are jumping jacks, high knees, and arm circles.
Jumping jacks
Jumping jacks are a classic warm-up exercise that get your heart rate up and increase blood flow to your muscles. To do a jumping jack, stand with your feet together and your arms at your sides. Jump your feet out to the sides while raising your arms above your head. Then, jump your feet back together while bringing your arms back down to your sides. Repeat this motion for several repetitions.
High knees
High knees are a great warm-up exercise that engage your leg muscles and increase your core temperature. To perform high knees, stand tall with your feet hip-width apart. Lift your right knee up towards your chest while simultaneously raising your left arm. Lower your right leg back down and repeat the motion with your left knee and right arm. Continue alternating between knees and arms for a set number of repetitions.
Arm circles
Arm circles are a simple warm-up exercise that target your shoulder and upper back muscles. To do arm circles, stand with your feet hip-width apart and extend your arms out to the sides. Begin making small circles with your arms, gradually increasing the size of the circles. After a set number of repetitions, switch directions and make circles in the opposite direction. This exercise helps improve shoulder mobility and prepares your upper body for the exercises to come.
Upper body exercises
Now that you’ve warmed up, it’s time to focus on your upper body. The three exercises we recommend for beginners are push-ups, tricep dips, and planks.
Push-ups
Push-ups are a classic exercise that target your chest, shoulders, and triceps. To perform a push-up, start in a high plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your body towards the ground by bending your arms, keeping your elbows close to your sides. Push through your palms to extend your arms and return to the starting position. If full push-ups are too challenging, you can modify by performing them on your knees or against a wall.
Tricep dips
Tricep dips are a great exercise for strengthening the muscles on the back of your upper arms. To do tricep dips, position yourself on the edge of a chair or bench with your hands gripping the edge behind you. Walk your feet forward and lower your body towards the ground, bending your elbows to a 90-degree angle. Push through your palms to lift your body back up to the starting position. If the exercise becomes too difficult, you can bend your knees or perform the dips with your feet on the ground.
Plank
Planks are an excellent exercise for engaging your core, as well as your shoulders and back. To do a plank, start in a high push-up position with your hands directly under your shoulders and your body in a straight line from head to toe. Engage your core and hold this position for a set amount of time, breathing deeply throughout. If holding a full plank is too challenging, you can modify by dropping down to your forearms or by performing the exercise against a wall.
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Lower body exercises
Next, let’s shift our focus to your lower body. The three beginner-friendly exercises we recommend are squats, lunges, and glute bridges.
Squats
Squats are a fantastic exercise for targeting your quadriceps, hamstrings, and glutes. To perform a squat, stand with your feet hip-width apart and your toes slightly turned out. Lower your body down by bending your knees and pushing your hips back, as if you were sitting back into a chair. Keep your chest up and your weight in your heels. Make sure your knees stay in line with your toes and don’t go beyond them. Push through your heels to stand back up to the starting position.
Lunges
Lunges are a great exercise for working your quadriceps, hamstrings, and glutes, as well as improving your balance. To do a lunge, start by standing tall with your feet hip-width apart. Take a big step forward with your right foot and lower your body down until both knees are bent at a 90-degree angle. Make sure your front knee stays directly above your ankle and doesn’t go beyond it. Push through your front heel to stand back up and repeat the motion on the other leg. If balance is an issue, you can hold onto a chair or wall for support.
Glute bridges
Glute bridges are an effective exercise for activating your glute muscles and improving hip mobility. To perform a glute bridge, lie on your back with your knees bent and your feet flat on the ground hip-width apart. Press through your heels to lift your hips off the ground, creating a straight line from your knees to your shoulders. Squeeze your glutes at the top of the movement and then lower your hips back down to the ground. This exercise targets your glutes and also engages your core and hamstrings.
Core exercises
A strong core is essential for overall stability and good posture. The three core exercises we recommend for beginners are crunches, Russian twists, and plank variations.
Crunches
Crunches are a classic exercise that target your abdominal muscles. To perform a crunch, lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head with your elbows out to the sides. Use your abdominal muscles to curl your torso off the ground, lifting your shoulder blades off the floor. Pause at the top of the movement and then slowly lower your torso back down. Make sure to engage your core throughout the exercise and avoid pulling on your neck.
Russian twists
Russian twists are a great exercise for working your oblique muscles, which are located on the sides of your abdomen. To do Russian twists, sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly while keeping your spine straight. Lift your feet off the ground and hold them together. Twist your torso to the right, touching your hands to the ground beside your hip. Then, twist to the left and touch the ground on the other side. Continue alternating twists for a set number of repetitions.
Plank variations
Plank variations are an effective way to challenge your core muscles and increase your overall core strength. There are many variations to choose from, such as side planks, plank with leg lifts, or plank with shoulder taps. To perform a side plank, start by lying on your side with your elbow directly under your shoulder and your legs extended. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for a set amount of time, then switch sides. Explore different plank variations to keep your core workouts interesting and effective.
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Full body exercises
For a well-rounded workout, incorporating full body exercises is a must. The three full body exercises we recommend for beginners are burpees, mountain climbers, and supermans.
Burpees
Burpees are a challenging exercise that engage multiple muscle groups, including your legs, core, and upper body. To perform a burpee, start in a standing position with your feet shoulder-width apart. Squat down and place your hands on the ground. Kick your feet back into a high plank position and then immediately jump your feet back up towards your hands. From the squat position, push through your heels to jump up explosively, reaching your arms overhead. Land softly and repeat the entire sequence for a set number of repetitions.
Mountain climbers
Mountain climbers are a dynamic exercise that get your heart rate up and work your core, shoulders, and legs. To do mountain climbers, start in a high plank position with your hands directly under your shoulders and your body in a straight line. Lift your right foot off the ground and bring your knee towards your chest. Quickly switch legs, bringing your left knee towards your chest and extending your right leg back. Continue alternating between legs in a running motion for a set number of repetitions.
Supermans
Supermans are a great exercise for strengthening your lower back muscles and engaging your glutes and hamstrings. To perform a superman, lie face down on the ground with your arms extended in front of you and your legs straight. Lift your arms, chest, and legs off the ground simultaneously, squeezing your glutes and lower back muscles. Hold this position for a brief moment, then lower your limbs back down to the ground. Repeat the movement for a set number of repetitions. Focus on maintaining a strong and stable core throughout the exercise.
Flexibility exercises
Flexibility is an important aspect of fitness that helps improve your range of motion and prevent injuries. The three flexibility exercises we recommend are standing toe touches, butterfly stretch, and downward facing dog.
Standing toe touches
Standing toe touches are a simple exercise that stretch your hamstrings and improve flexibility in your lower back. To perform this stretch, stand with your feet hip-width apart and slowly bend forward at the waist, reaching towards your toes. Try to keep your legs as straight as possible and bring your head towards your knees. If you can’t reach your toes, aim for your shins or knees instead. Hold the stretch for a few deep breaths, then slowly rise back up to a standing position.
Butterfly stretch
The butterfly stretch targets your inner thighs and hips, helping to improve your flexibility in these areas. To do the butterfly stretch, sit on the ground with your legs bent, bringing the soles of your feet together towards your groin. Use your hands to gently press down on your thighs, encouraging your knees to move closer to the ground. Sit up tall and hold this stretch for a set amount of time, breathing deeply throughout. As you become more flexible, you can gently increase the pressure on your thighs for a deeper stretch.
Downward facing dog
Downward facing dog is a yoga pose that stretches your entire body, including your hamstrings, calves, shoulders, and back. To get into downward facing dog, start on your hands and knees with your hands slightly ahead of your shoulders and your knees directly below your hips. Spread your fingers wide and tuck your toes under. Lift your knees off the ground and press your hips up towards the ceiling, creating an inverted “V” shape with your body. Straighten your arms and legs as much as you can, pressing your heels towards the ground. Hold the pose for several breaths, focusing on releasing tension throughout your body.
Balance and stability exercises
Improving your balance and stability is important for everyday activities and can help prevent falls and injuries. The three balance and stability exercises we recommend for beginners are single leg stance, tree pose, and wall sit.
Single leg stance
The single leg stance is a simple exercise that challenges your balance and strengthens the muscles in your legs and feet. To perform the single leg stance, stand tall with your feet hip-width apart. Shift your weight onto your right leg and lift your left foot off the ground, bringing your knee up towards your chest. Find a focal point in front of you to help with balance. Hold this position for a set amount of time, then switch sides and repeat the exercise on your left leg. If needed, you can hold onto a wall or chair for support.
Tree pose
Tree pose is a yoga pose that improves balance, strengthens your legs, and stretches your hips. To do tree pose, start by standing with your feet together and your hands at your sides. Shift your weight onto your right foot and lift your left foot off the ground. Place the sole of your left foot against the inner thigh of your right leg, as high as you can comfortably reach. Bring your hands together in front of your chest in a prayer position. Find a focal point in front of you and hold this position for a set amount of time. Release and switch sides.
Wall sit
Wall sits are a great exercise for building lower body strength and improving stability. To do a wall sit, stand with your back against a wall and your feet about hip-width apart. Slide your body down the wall, bending your knees until they are at a 90-degree angle. Your thighs should be parallel to the ground and your knees in line with your ankles. Hold this position for a set amount of time, making sure to keep your back and head against the wall. Focus on keeping your weight in your heels and maintaining a strong core throughout the exercise.
Cardiovascular exercises
Cardiovascular exercises are important for improving your heart health and increasing your endurance. The three cardiovascular exercises we recommend for beginners are jumping rope, high intensity interval training (HIIT), and running.
Jumping rope
Jumping rope is a fun and effective way to get your heart rate up and burn calories. It also improves coordination and strengthens your leg muscles. To jump rope, hold the handles of the rope in each hand and stand with your feet together. Swing the rope over your head and jump over it with both feet, landing softly on the balls of your feet. Continue jumping rope for a set amount of time or number of repetitions. If you don’t have a rope, you can mimic the motion with your hands or use an imaginary rope.
High intensity interval training (HIIT)
HIIT is a workout style that combines short bursts of high-intensity exercise with periods of rest or lower intensity exercise. It’s a great way to maximize your calorie burn and boost your cardiovascular fitness in a short amount of time. HIIT workouts can be customized to your fitness level and preferences. They can include exercises like burpees, mountain climbers, jumping jacks, or any other exercises that get your heart rate up. Perform each exercise at maximum effort for a set amount of time, then rest for a short period before moving on to the next exercise.
Running
Running is a popular and accessible cardiovascular exercise that can be done almost anywhere. Whether you prefer running on a treadmill or outdoors, it’s a great way to improve your endurance and burn calories. Start with a brisk walk to warm up, then gradually increase your pace to a jogging or running speed that challenges you. Try to maintain a pace that allows you to have a conversation without being too out of breath. Start with shorter distances or time intervals and gradually increase as your fitness improves. Remember to wear proper running shoes and listen to your body’s signals to avoid overexertion.
Progression and modification
As you become stronger and more comfortable with the exercises, it’s important to continually challenge yourself and progress your workouts. Here are some ways to do that:
Increasing repetitions
One way to progress your workouts is to increase the number of repetitions you perform for each exercise. As your strength and endurance improve, aim to complete more reps of each exercise in a set. For example, if you’re doing squats, start with 10 reps and gradually work your way up to 15 or 20 reps. Push yourself to do a little more each time, but always listen to your body and avoid overexertion.
Adding resistance
To further increase the intensity of your workouts, consider adding resistance to certain exercises. You can use resistance bands, dumbbells, or even household items like water bottles or cans of food. For example, when doing squats, you can hold a dumbbell in each hand or place a resistance band around your thighs to add resistance. Start with lighter weights or bands and gradually increase the resistance as you get stronger. Adding resistance will challenge your muscles and help you continue making progress.
Varying intensity
Another way to keep your workouts challenging and prevent boredom is to vary the intensity of your exercises. You can incorporate intervals of high intensity or include exercises that require more effort and energy. For example, instead of doing regular lunges, try doing jumping lunges to increase the intensity. You can also incorporate plyometric exercises like box jumps or squat jumps. Pay attention to your body and gradually increase the intensity as you feel comfortable. Remember to always prioritize proper form and safety when performing higher intensity exercises.
Cool-down exercises
After completing your workout, it’s important to cool down and stretch your muscles. The three cool-down exercises we recommend are hamstring stretch, shoulder stretch, and cobra pose.
Hamstring stretch
The hamstring stretch targets the muscles at the back of your thighs and helps reduce muscle tension and improve flexibility. To perform a hamstring stretch, sit on the ground with your legs extended in front of you. Reach forward with your hands and try to touch your toes. If you can’t reach your toes, aim for your shins or ankles. Hold the stretch for a few deep breaths, feeling the gentle pull in your hamstrings. Avoid bouncing or pushing too hard to prevent injury.
Shoulder stretch
The shoulder stretch helps release tension in your shoulders and upper back after a workout. To do a shoulder stretch, stand tall with your feet hip-width apart. Reach your right arm across your chest and use your left hand to gently pull it towards your body. Hold the stretch for a few deep breaths, feeling the stretch in your right shoulder and upper back. Repeat the stretch on the other side, reaching your left arm across your chest. This stretch can be done standing or seated, depending on your comfort level.
Cobra pose
Cobra pose is a yoga pose that stretches your abdominal muscles, chest, and shoulders, while also strengthening your spine. To get into cobra pose, lie face down on the ground with your hands placed directly under your shoulders. Press through your hands to lift your upper body off the ground, keeping your legs and hips relaxed on the floor. Imagine lengthening through your spine and lifting your chest towards the ceiling. Hold the pose for a few deep breaths, then slowly lower your upper body back down. Cobra pose can help relieve tension in your back and promote relaxation after your workout.
Remember to listen to your body and modify any exercises or stretches as needed. It’s important to start with exercises that are appropriate for your fitness level and gradually progress as you get stronger. With consistency and dedication, you’ll soon notice improvements in your strength, endurance, and overall fitness. Enjoy your workouts and the journey towards becoming stronger and fitter!