Exercises with Bodyweight

Push-Up

The push-up is a fundamental bodyweight exercise that primarily targets the chest, shoulders, and triceps, while also engaging the core and other stabilizing muscles. Here's a step-by-step guide on how to perform a standard push-up: Starting Position: Hand Placement: Place your hands on the ground, slightly wider than shoulder-width apart. Body Alignment: Extend your legs straight behind you, with your feet together or slightly apart. Your body should form a straight line from your head to your heels. Engage Your Core: Tighten your core muscles to keep your body straight and avoid sagging in the lower back. Lowering Phase: Inhale as you bend your elbows and lower your body toward the ground. Keep your elbows at about a 45-degree angle to your body. Lower yourself until your chest nearly touches the ground, while maintaining a straight body line. Pushing Phase: Exhale as you push through your palms to straighten your arms and lift your body back to the starting position. Keep your core engaged and your body in a straight line throughout the movement.

Plank

Steps : 1.) Start by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.

Crunch

The crunch exercise is the most common abdominal exercise and often is improperly performed. Steps : 1.) Start by placing your hands across your chest or on either side of your head as this will be your starting position. 2.) Then slowly raise your upper body (head, shoulders and chest) up off of the floor and towards your knees, squeezing and crunching your abs. 3) Hold this position for a count, squeezing your abs, then return back to the starting position. Tips : 1.) Make sure to keep your hips straight and your lower back against the floor during this exercise.

Leg Raise

The leg raise is a core exercise that primarily targets the lower abdominal muscles. Here’s how to perform it correctly: Starting Position: Lie flat on your back on the floor, a bench or an exercise mat. Place your arms straight down by your sides, palms facing down. You can also tuck your hands slightly under your glutes for added support if needed. Keep your legs straight and together. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Press your lower back into the floor to avoid arching. Raise Your Legs: Slowly lift your legs up towards the ceiling, keeping them straight and together. Continue lifting until your legs are perpendicular to the floor or as high as you can comfortably go without lifting your lower back off the floor. Pause: Briefly pause at the top of the movement, maintaining tension in your core. Lower Your Legs: Slowly lower your legs back to the starting position in a controlled manner, keeping them straight and together. Make sure your lower back stays in contact with the floor throughout the movement.

Running

Running is one of the most common and effect forms of exercise for muscle toning, weight loss and keeping your lungs and body in shape. Running improves on conditioning the body, endurance, stamina, speed, strength in the legs and core, as well as improving one's posture.

Air Bike

The "air bike" ab exercise, also known as bicycle crunches, is an effective way to target your abdominal muscles, especially the obliques. Here’s how to perform this exercise correctly: Starting Position: Lie flat on your back on a mat. Place your hands lightly behind your head, elbows bent and pointing outward. Do not pull on your neck. Lift your legs off the ground and bend your knees at a 90-degree angle. Your lower legs should be parallel to the floor. Engage your core by drawing your belly button toward your spine. Performing the Exercise: Crunch Up and Twist: Simultaneously lift your upper body and twist to bring your right elbow towards your left knee while straightening your right leg. Your left knee should bend and move towards your chest. Breathing: Exhale as you twist and crunch. Alternate Sides: Now, switch sides by bringing your left elbow towards your right knee while straightening your left leg. Your right knee should bend and move towards your chest. Breathing: Exhale as you twist and crunch. Continue Alternating: Continue to alternate sides in a smooth, controlled manner, mimicking the motion of pedaling a bicycle. Maintain a steady pace to ensure proper form and maximum engagement of your abdominal muscles.

Sit-Up

Steps : 1.) To begin this exercise; start off lying with your back flat on the floor. 2.) You can place your feet flat, keep an object above them, or have a partner hold them. 3.) Bend your legs at the knees and place your hands behind your head. 4.) Then lift your upper body towards your knees, contracting your abdominals on the way up. 5.) When reaching the final position, hold and squeeze for a few seconds then return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.

Bodyweight Squat

Steps : 1.) Start by positioning your feet shoulder-width apart and bend at the knee, sitting back with your hips. 2.) Extend your arms out in front of you with your hands clasped together and squat down until your knees are parallel with your glutes. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Reverse Crunch

Steps : 1.) Start with your back flat on the floor and your legs extended and knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Bodyweight Calf Raise

Steps : 1.) Start by setting up either a step or a block next to either a support structure or smith machine. 2.) Place the balls of your feet on the edge of the block/step and let your heels drop down towards the floor as far as possible. 3.) Then slowly raise your heels up as high as possible, squeezing your calves and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Alternating Heel Touch

The Alternating Heel Touch, also known as the "heel touchers" or "side-to-side heel touches," is an effective exercise for targeting the oblique muscles and the entire core. Here’s how to perform this exercise correctly: Starting Position: Lie flat on your back on a mat. Bend your knees and place your feet flat on the floor, about hip-width apart. Your feet should be close enough to your body that you can comfortably reach your heels with your hands. Extend your arms down by your sides, palms facing inward. Engage your core by pulling your belly button towards your spine. Performing the Exercise Lift Your Shoulders: Lift your head and shoulders slightly off the ground. This is your starting position. Reach for Your Heel: Bend to the right, reaching your right hand towards your right heel. Focus on using your obliques to perform the movement. Exhale as you reach towards your heel. Return to Center: Return to the starting position, keeping your shoulders off the ground, maintaining tension in your core. Alternate Sides: Bend to the left, reaching your left hand towards your left heel. Again, focus on using your obliques to perform the movement. Exhale as you reach towards your heel. Continue Alternating: Continue to alternate sides in a smooth, controlled manner. Aim to reach your heels without straining your neck or lower back. Your abs and obliques should be doing the work.

Side Plank

Steps : 1.) Start by lying on your right side with legs extended out, one foot on top of the other and placing your right elbow right underneath your right shoulder. 2.) Elevate your hips and draw inward towards your spine, lifting the body onto the forearm and hold for 30 seconds to a minute then lower back to the floor. 3.) Repeat for as many reps and sets as desired then repeat with the opposite side.

Mountain Climber

The mountain climber is a dynamic bodyweight exercise that targets the core, legs, chest, shoulders and triceps. About 60-70 percent of the muscle activation comes from core stabilization while 30-40 percent comes from the legs, primarily the hip flexors and quads. It's often used in cardio workouts or as part of a high-intensity interval training (HIIT) routine. Start in a High Plank Position Place your hands directly under your shoulders, arms fully extended. Keep your body in a straight line from head to heels. Engage your core and avoid letting your hips sag or rise too high. Position Your Feet Keep your toes on the floor, legs extended straight behind you, similar to the starting position of a push-up. Drive One Knee Toward Your Chest Lift your right foot off the floor and drive your right knee toward your chest. Keep your core tight and avoid letting your back arch. As you bring your right leg back to the starting position, quickly drive your left knee toward your chest. Alternate legs as if you're "climbing," keeping a steady pace. The movement should be quick and controlled, but always maintain good form. Avoid rounding your shoulders or sagging your hips.

Bridge

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start by lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.

Bodyweight Lunge

Steps : 1.) Start by standing up straight with your knees slightly bent then get into a lunge position, and squat down through your hips. 2.) Squat down so that your front leg is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Single-Leg Calf Raise

Steps : 1.) Start by standing to the side of either a smith machine or a support structure and holding onto it. 2.) Slowly lift one of your heels off of the floor as far as possible, keeping the other leg extended behind you, and squeeze your calf. 3.) Hold for a count and return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Oblique Crunch

The Oblique Crunch is an effective exercise that targets the oblique muscles, which are located on the sides of your abdomen. These muscles are important for rotational movements and overall core stability. Here’s how to perform the movement correctly: Starting Position: Lie on your back on an exercise mat. Bend your knees resting one on top of each other. Place your hands lightly behind your head, elbows flared out to the sides. Do not pull on your neck. Engage your core by pulling your belly button towards your spine. Execution: Tighten your core muscles to prepare for the movement. Lift your right and left shoulder off the mat and laterally flex your torso raising your shoulders off the floor. Exhale as you crunch up and twist. Top Position: At the peak of the movement, your right and left shoulder be off the ground, and your oblique muscles fully engaged. Hold this position briefly, ensuring a strong contraction in the obliques. Returning to Start: Slowly lower your shoulder back to the starting position in a controlled manner. Inhale as you return to the starting position.

Glute Kickback

Steps : 1.) To begin this exercise; start off with your knees on the floor in a kneeling push-up position. 2.) Raise your right leg until your hamstrings are parallel with your back maintaining the 90-degree level squeezing your glutes throughout the movement. 3.) Hold this position for a few seconds and return back to the starting position followed by alternating the exercises with the other leg. 4.) Repeat this exercise for as many repetitions as needed.