Get Strong With Bodyweight: 10 Exercises You Can Do Anywhere

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You want to get strong but don’t have access to fancy equipment or a gym membership? No problem. Turns out, you don’t need any equipment at all to build a strong, functional physique. Your own body provides all the resistance you need. Bodyweight training is one of the most effective ways to build strength you can do anywhere. In just a few minutes a day, you can hammer your entire body with a series of simple yet challenging exercises.

Pushups: The Ultimate Upper Body Bodyweight Exercise

Pushups are the king of bodyweight exercises for building upper body strength. They work your chest, shoulders, triceps, and core. The best part is you can do them anywhere.

To do a standard pushup:

  1. Get into a high plank position with hands under your shoulders, legs extended behind you, and core engaged.
  2. Bend your elbows and lower your chest towards the floor in a slow, controlled motion.
  3. Push back up by straightening your arms until they’re fully extended. That’s one rep.

For beginners, you can do knee pushups or incline pushups against a wall to build up strength. Work your way up to 2-3 sets of 8-15 standard pushups, 3 times a week.

Once you’ve mastered standard pushups, try more advanced variations to continue improving:

•Decline pushups: Place your feet up on a chair or couch to increase the range of motion.

•Diamond pushups: Place your hands together under your chest to work your triceps.

•Wide grip pushups: Place your hands wider than shoulder-width apart to emphasize your chest.

•One-armed pushups: For the ultimate challenge, perform pushups with one arm at a time. Use your free hand for support as needed.

Pushups are a simple but highly effective way to build strength and muscle. Start with the easier variations and progressively make them more difficult over time as your strength improves. With regular practice, you’ll be cranking out pushups like a pro in no time!

Squats and Lunges for Powerful Legs

Want to build powerful legs without equipment? Squats and lunges are two of the best exercises you can do.

Squats

Bodyweight Squat

Squats are a full-body exercise that work your legs, glutes, and core. To do a basic squat:

  1. Stand with feet shoulder-width apart, arms at your sides or holding a weight.
  2. Bend your knees and push your hips back like you’re sitting down in a chair, until your thighs are parallel to the floor.
  3. Push back up to the starting position. Aim for 3 sets of 10-20 reps each. Go down as far as you comfortably can while keeping your back straight. Hold a weight in front of your chest for added challenge.

Lunges

Bodyweight Lunges

Lunges are another excellent exercise that work your legs through a wide range of motion. Here’s how to do a stationary lunge:

  1. Stand with feet shoulder-width apart, holding weights at your sides (optional).
  2. Step one leg forward and lower your body until both knees are bent at about 90 degrees, and your front thigh is parallel to the floor. Make sure your front knee is over the ankle, and your back knee doesn’t touch the ground.
  3. Push back to the starting position. Alternate legs and repeat for 10-20 reps on each side. Hold weights to make it more difficult.

Squats and lunges are two bodyweight exercises that can build strong, powerful legs. Do them 2-3 times a week and you’ll be well on your way to a lower body transformation. Plus, you can do them anywhere, anytime without any equipment – so no more excuses!

Planks and Core Exercises for a Strong Midsection

To build a strong core, focus on planks and plank variations. Your core muscles support your back and torso, so keeping them strong is key for balance, stability, and preventing injury.

Plank

The plank is a simple but effective exercise that works your entire core. Support yourself on your forearms and toes and hold your body in a straight line for 30-90 seconds. Make sure your back is flat and don’t let your hips sag. Start with holding for 30 seconds and build up as your core gets stronger.

Side Plank

Bodyweight Side Plank

The side plank targets your obliques, the muscles on the side of your torso. Lie on your side with one forearm on the floor and feet stacked, then lift your hips off the floor so your body forms a straight line from head to feet. Extend your free arm overhead. Hold for 30-60 seconds, then switch sides.

### Plank with Leg Lift

For added challenge, lift one leg at a time while in a plank position. Start in a standard plank, then slowly lift one leg a few inches off the floor, hold for a second, lower back down. Repeat with the other leg. Aim for 10-15 reps on each side. This works your core stabilizers as you balance on just one leg and one arm.

Other options include:

•Plank with Arm Raise: Raise one arm at a time out in front of you.

•Plank Jacks: Jump your feet out to the sides and back in while keeping your torso still.

•Plank to Push-Up: Bend your elbows to lower into a push-up, then straighten back to the plank position.

Planks and their many variations are a simple way to build core strength you can do anywhere. Start with holding each for 30-60 seconds and build up as your core gets stronger. Aim for 2-3 plank exercises 2-3 times a week for the best results. Keep at it and you’ll have abs of steel in no time!

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