Body weight Exercises

The 3/4 sit-up is a bodyweight exercise for your stomach muscles. You curl your upper body up about halfway. This uses your abs and lower back to make your core strong.

The air bike is a bodyweight workout that strengthens your stomach and hip muscles. You lie on your back and move your legs like you are pedaling a bicycle, while touching your elbows to your opposite knees to work your core.

The archer push up is a hard exercise using your own body weight. It strengthens your chest, arms, shoulders, and tummy muscles. To do it, you perform a push-up while reaching one arm straight out to the side. This makes the bending arm work much harder and requires good balance and strength.

This exercise is balancing on one leg on a wobbly board. It makes your stomach and leg muscles work hard to keep you steady. It mainly strengthens the front of your thighs but also works your calves, back of your thighs, and bottom.

This is a bodyweight exercise that you do using a chair or bench. It mainly strengthens the back of your arms, known as the triceps. It also helps work your chest and shoulder muscles to build upper body strength.

This is a simple exercise you can do using just your body and a sturdy seat. It strengthens the muscles in the back of your arms. You hold yourself up on the edge of a bench or chair and lower your hips down and up.

The bench hip extension is a bodyweight exercise that strengthens your butt and hamstring muscles. It involves sitting on a bench and lifting your hips up until your body is straight, which helps your hips move better and makes your glutes stronger.

Bench pull-ups are a simple bodyweight exercise that builds back strength. You lie underneath a sturdy bar or table and pull your chest up to it while keeping your body straight like a plank. This move works your back muscles, arms, and grip.

This is a bodyweight exercise that mainly makes your biceps stronger, but also works your forearms and shoulders. You hold onto a bar with your hands close together and your palms facing you, then use your upper body strength to pull yourself up.

The body-up is a bodyweight exercise that strengthens your arm muscles, specifically the triceps. It also works your chest and shoulders. You keep your feet on the floor and use your arms to lower and lift your straight body, just like a dip.

This exercise helps make your tummy muscles strong. You lie on your side and hold your body up using only your forearm and feet. The goal is to keep your body as straight as a pencil.

This exercise targets your biceps while you lie on your side. It uses your own body weight to create resistance. It mainly works your biceps but also uses your forearms.

This exercise works your upper back, biceps, and shoulders. It mixes a squat with a pulling motion. You need to be strong and coordinated to do it.

This is a one-sided exercise for the upper back. It uses body weight to build pulling strength and helps with balance.

This exercise works your upper back using your body weight. You stand and lean forward, then pull a bar or handles toward your body. As you pull, you squeeze your shoulder blades together.

This exercise builds strength in your upper back. You work one arm at a time by leaning forward at your hips and pulling a weight up to your chest.

A simple standing exercise that uses a towel to target the upper back muscles. By bending forward and performing a single-arm pulling motion, you strengthen the back while also working the biceps and grip.

This exercise uses your own body weight to make your upper back muscles stronger. It also works your arms and shoulders. You stand up and pull a bar or handles to your body, making sure to squeeze your shoulder blades together.

This exercise uses a simple towel to help strengthen your upper back, shoulders, and arms. To do it, you pull the towel toward your chest while keeping your body steady and your back straight.

This is a jumping exercise that strengthens your calves and tests your balance. You jump up onto a box and stand still on just one leg. It also works your thigh and bottom muscles.

This exercise works your whole body at once. It mixes a squat, a push-up, and a jump all together. It makes your heart beat faster and helps your muscles get stronger.

This bodyweight exercise works your calf muscles and also stretches the back of your legs. You do it by standing in front of a wall with your hands on it, stepping one foot back, and leaning forward to feel the stretch.

This exercise stretches your calf muscles. You do it by leaning your hands against a wall while keeping one leg straight behind you with your heel flat on the floor.

A simple chair exercise to stretch your thigh muscles. While sitting, straighten one leg out and lean forward to feel the stretch.

This stretch works the muscles in your chest and the front of your shoulders. You do it by crossing your arms in front of you and pressing your palms together.

This is a bodyweight exercise done on parallel bars. It mostly works your chest muscles, but it also uses your triceps and shoulders. You need strong upper body muscles and good control to do it.

This is a hard push-up that builds strong chest and arm muscles. You will balance on one hand while moving your body down. It helps you learn to control your body and stay steady.

This is a bodyweight exercise that makes your upper back and arms stronger. You hold the bar with your hands close together and pull your body up.

This bodyweight exercise targets your calves, thighs, and hamstrings. By balancing on the balls of your feet and rotating your bent knees in circles, you can help loosen up your lower legs and improve flexibility.

The clap push up is a jumping bodyweight exercise that works your chest, arm muscles, and shoulders. You push off the floor hard enough to clap your hands in the air before landing back on your hands. This move needs a lot of upper body strength and skill.

This bodyweight exercise focuses mostly on your triceps (back of the arms), but also works your chest and shoulders. You do it by putting your hands close together under your shoulders and keeping your elbows tight against your ribs while doing a push-up.

This bodyweight exercise works your arm muscles (triceps), along with your chest and shoulders. You do it on your knees, which makes it easier for beginners or anyone working on getting stronger.

This is a tummy exercise that uses your own body weight. It focuses on strengthening your stomach muscles, while also working your hips and lower back. You will curl your upper body up from the floor to a halfway position while keeping your core tight.

This exercise works your stomach muscles using just your body weight. You twist your upper body to bring one elbow toward the opposite knee to tighten your core.

In this version of the crunch, you keep your arms reaching straight out past your head. This makes your body longer, which makes your tummy muscles work much harder than usual.

The floor crunch is a well-known exercise for your tummy. You do it while lying on your back. It makes your abs stronger and you do not need any special tools.

This is a tummy exercise done on a bench that slants down. You lie with your head lower than your legs and curl your upper body up to work your abs.

This bodyweight exercise works your chest muscles by placing your feet up high, which makes it harder than a normal push-up. It also uses the muscles in your shoulders and the back of your arms.

The decline sit-up is a tummy exercise you do on a slanted bench. Because you are lying head-down, gravity makes it harder to sit up. It works your abs, hips, and lower back.

The donkey calf raise uses your own body weight to strengthen your lower legs. You stand with your toes on a step and lift your heels up and down to build calf muscles.

This bodyweight exercise builds strength in your chest, arms, and shoulders. You start by lowering your body like a normal push-up, but then you put your knees down to make pushing back up easier.

This bodyweight exercise helps your chest, shoulders, and the back of your arms move more easily. It uses smooth, controlled arm motions to give your chest muscles a good stretch.

This exercise works your triceps using a bench or chair. You move your body down and up by bending and straightening your arms, while keeping your back close to the seat.

This exercise uses your body weight to strengthen your upper back. It also works your arms and shoulders. You lie on your stomach and push your chest up from the floor. Keeping your elbows close to your sides helps you squeeze your back muscles tightly.

This simple exercise uses your own body weight to strengthen your tummy muscles, specifically the front and sides of your stomach. It works by twisting your body while you lift up.

This exercise uses your own body weight to strengthen your upper back. You simply lean forward from your waist while keeping your spine flat, then return to standing. Doing this regularly helps improve your posture and back strength.

The flag is a tough exercise that uses your own body weight. It works your tummy, shoulders, and grip. You hold onto a standing pole and lift your whole body sideways until it is straight and flat, just like a flag.

This is a bodyweight exercise for your stomach muscles. You curl your upper body up while bringing your knees to your chest at the same time. It works your abs and hip muscles.

This is a jumping exercise that strengthens your thigh muscles, calves, and bottom. To do it, you squat down, jump forward with power, and land gently before doing it again.

The frog crunch is an abdominal exercise using your own body weight. It works your stomach muscles and helps strengthen your hips. You do it by lying on your back, keeping your feet close together with knees bent, and curling your upper body upward.