10 Body Weight Exercises You Can Do at Home

Photo by: Bigstockphoto
Photo by: Bigstockphoto

You don’t need a gym membership or fancy equipment to stay in shape. Your body weight is enough to tone, sculpt and strengthen the whole body! These at-home body weight exercises help build strength, improve flexibility and boost balance:

1. Inchworm

Stand up straight and let your fingertips hit the floor. Slowly, move the lower torso towards the floor but keep the legs straight but not locked. Walk the hands forward as you lower the torso, assuming the classic push-up position. Now, start taking small steps so that the feet meet the hands. Do at least 4 reps of the inch worm to tone the whole body.

2. Tuck Jump

Stand up with the knees slightly bent. Then with force, jump as high as you can then bring the knees towards the chest. Extend the arms straight out then land with the knees slightly bent. That’s one rep. Now do at least 2 sets of 10 reps in an upbeat tempo to tone the glutes and legs.

3. Mountain Climber

Start by dropping on the floor on all fours in a classic push-up position. Shift your weight to the hands, pull your abs then bring the right leg up under the chest. Keep the right leg straight and balanced on the floor. Now extend the left leg back to the starting position, immediately bringing the right leg toward the chest. Keep switching between right and left leg in an upbeat tempo.

4. Burpees

This full body workout requires no fancy equipment. Start by assuming a slow squat position and keep the hands on the floor. Kick the feet back to a push-up position and complete one pushup. Then, return the feet immediately into the squat position as soon as you complete the pushup. Leap as high as you can before squatting back down and moving back to the push-up position.

5. Planking

So simple yet so effective, planking will strengthen the core and tone the arms and legs. Assume the classic pushup position but instead of planting the hands flat on the floor, bend your elbows parallel to your chest. The whole body must be aligned and straight. Tighten your core to keep the whole spine level then hold the position for as long as you can.

6. Wall Sit

Stand up straight against a wall. Slowly, slide your back down until the thighs are parallel to the ground Keep the knees above the ankles and the back straight. Hold the position for as long as you can. A variation of this move is to add bicep curls to up the ante.

7. Lunge

To achieve a shapelier, toned butt, do a lot of lunges! Stand up straight feet hip-width apart. Rest your hands on your hips and take a big step forward with your left leg. Then, lower your body until the right knee locks in a 90-degree angle. Push your leg back and alternate with the right leg. Do three sets of 10.

8. Standard Push-Up

An oldie but still a goodie, pushups will tone the entire body! Drop down on all fours and rest the hands flat on the ground, keeping the torso parallel to the floor. Pull your abdominal muscles in and with your upper body muscles, push yourself up and down. During this motion, the spine must be straight and level to the rest of the body.

9. Flutter Kick

Lie down on the floor with your arms to your sides and palms facing down. Extend the legs then lift them off at least 6 inches of the floor. Then, alternate small up and down pulses with the left and right leg while pulling the abdominal muscles. Do this for at least one minute.

10. Bicycle

Lie down on your back then bend the knees. Keep your hands behind your head. Bring the knees towards the chest then the right elbow towards the left knee as the right leg extends. Alternate the elbow to leg motion as if you’re pedaling. Do this as long as you can.

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