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.

This is a hard bodyweight exercise. It works your tummy muscles, shoulders, chest, and the back of your arms. You need to be strong, have good balance, and be able to control your upper body to do it.

The Front Lever is a tough bodyweight exercise that builds strength in your upper back, stomach muscles, and shoulders. You must keep your body tight and stiff like a board while hanging sideways from a bar.

This is a tummy exercise that also works your sides and shoulders. You will hold your body straight like a board and turn your upper body to one side. This helps you balance better.

This is a hard bodyweight exercise that needs a lot of strength and balance. You hold your body flat in the air above the ground, balancing only on your hands.

This is a very hard exercise that uses your own body weight. It works your chest, shoulders, arms, and tummy muscles. You need to be very strong and have good balance. You do a push-up while holding your whole body up in the air using only your hands.

This is a hard exercise where you lift your body up to a bar. You must pull yourself up until your chest touches the bar, not just your chin. This creates a tight squeeze in your upper back muscles. It also works your arms and shoulders.

The glute bridge march is a bodyweight exercise that strengthens your bottom and leg muscles. You hold your body in a bridge shape and lift your knees one at a time, just like you are marching in place.

This bodyweight exercise builds strong glutes while also working your hamstrings and core. It involves resting your upper back on a bench and lifting your hips from the ground until your body forms a straight line from your knees to your shoulders.

This challenging bodyweight exercise works your abs, forearms, and biceps. It uses a pull-up movement combined with tightening your stomach muscles to lift your chin over the bar.

The groin crunch is a bodyweight workout that helps strengthen your tummy muscles. It also works on the front of your hips and your inner thighs. To do it, you lie on your back and pull your knees up to your chest while using your tummy muscles to lift.

This bodyweight exercise works your stomach muscles. You lift your upper body halfway up from the floor, mostly using your abs and a little bit of your hips.

This is a simple exercise you do without any equipment to stretch the back of your leg and your bottom. You step one foot forward, keep your back straight, and lean forward to feel a stretch behind your thigh.

This bodyweight exercise works your bottom, legs, and thighs. You bend at your hips and move your joined hands in a circle shape toward your toes. It helps your lower body move better and stay flexible.

Stand with your feet apart and bend forward at your waist. Hold your hands together behind your legs. Move your arms in a big circle to touch your toes. This works your bottom and stretches your lower body.

The handstand is a move where you hold your body upside down using your hands. It mostly works your arm muscles, but also uses your shoulders and tummy. You need to be strong and have good balance to do it safely.

This is a simple exercise where you use your own body weight to make your tummy muscles strong. You hang from a high bar and lift your legs up. This works your middle section and the front of your hips.

This exercise uses your own body weight to make your tummy and hip muscles stronger. You hang from a bar and lift your legs up in front of you while keeping your stomach tight.

This is a tummy exercise. You hang from a bar and pull your knees up high. While lifting your knees, you twist your body to the side. This works your stomach muscles and the sides of your waist.

The hanging pike is a hard tummy exercise. You hang from a pull-up bar and lift your straight legs up until your body looks like the letter 'V'. It works your stomach muscles and the front of your hips.

This is a hard workout that makes your tummy and hip muscles strong. You need a strong grip and a strong stomach to do it safely while holding onto a bar.

This is a tough stomach exercise. You hang from a bar and lift your legs straight up in front of you. It works your tummy muscles and the front of your hips.

This is a tough tummy exercise for strong muscles. You hang from a bar and lift your straight legs up high. Then, you turn your hips to the side to work your whole middle.

This bodyweight exercise involves squatting down low and wrapping your arms around your knees. It focuses on your bottom muscles while also working the front and back of your legs.

This bodyweight exercise strengthens your lower back, along with your bottom and the back of your legs. You do it on a special bench by lowering and lifting your upper body while keeping your back straight.

This bodyweight exercise strengthens your lower back, glutes, and the back of your legs. You use a special bench to lower and raise your upper body while keeping your back straight.

Impossible dips are a hard bodyweight exercise done between two bars. They mainly work your triceps, but also your chest and shoulders. You need a lot of upper body strength and control to do them well.

The inchworm is a bodyweight move that works your abs, shoulders, and the back of your legs. You bend over, walk your hands out to a plank, and then stand back up. This helps with balance, flexibility, and moving well.

This exercise uses your own body weight to work your tummy muscles, shoulders, and the backs of your legs. You move from standing up to a push-up position and then walk your feet in. It helps make your core strong and improves your flexibility and balance.

This is a bodyweight exercise that works your triceps, chest, and shoulders. To do it, place your hands on a raised object, keep your elbows tucked near your sides, and push your body up and down.

This exercise works your stomach muscles and hips while you lie on a slanted bench. You lift your straight legs up in the air to build strength in your middle.

This exercise works your chest muscles. You do it by placing your hands on a raised surface, like a bench or step. This makes it easier than a regular push-up, so it is a great choice for beginners.

The incline push-up (on box) is a simple exercise using your own body weight. It strengthens your chest muscles and also helps your arms and shoulders. You do this by leaning your hands on a raised box and pushing your body up and down.

The incline reverse grip push-up is a bodyweight workout that builds your chest and arm muscles. You do this move with your hands on a raised surface and your palms turned to face you. This grip targets the upper chest and triceps and helps you practice balance and control.

This is a bodyweight exercise done on a slanted bench. It works a side chest muscle called the serratus anterior, as well as your arms and shoulders. The main goal is to move your shoulder blades back and forth to make your shoulders steady and strong.

This is a bodyweight exercise for your hamstring muscles. You lie on your stomach on a bench and bend your knees to pull your heels toward your bottom.

This exercise works the muscles in the back of your legs, as well as your bottom and calves. You lie on your stomach and use a cable machine to pull your feet toward your body.

The inverted row uses your body weight to work your upper back, biceps, and forearms. To do it, you keep your body straight and pull your chest up to a bar or straps. This exercise builds upper body strength and helps with your posture.

The bent-knee inverted row is a bodyweight exercise that builds upper back strength. You pull your chest up to a bar while keeping your back straight and your knees bent. This bent-knee position makes the move easier than doing it with straight legs.

This bodyweight exercise builds strength in your upper back. To do it, you keep your body stiff and straight while pulling your chest toward a bar or handles. It also works the muscles in your arms.

This bodyweight exercise uses suspension straps to strengthen your upper back. You simply pull your chest up to the handles while keeping your body as straight as a board.

The iron cross stretch is a moving exercise that works your bottom muscles while stretching the front and back of your thighs. You lie on your back, lift your legs, and twist them gently from side to side to try and touch the ground. This helps your hips and lower back move more easily.

The isometric chest squeeze is a simple bodyweight exercise for your chest muscles. It works by tightening and holding tension in your chest while your arms reach straight out in front of you.

The Jack Burpee is a fast, full-body exercise. It combines a squat, a push-up, and a big jump into one movement. This exercise gets your heart beating fast and strengthens many muscles at the same time.

This is a simple exercise where you move your whole body. You jump your feet apart while lifting your arms up, then jump back to how you started. It makes your heart beat faster and works your leg muscles.

This is a tough tummy exercise that targets your abs while keeping your hips relaxed. It takes strong muscles and careful control to do it the right way.

The jump squat is a jumping exercise that focuses on your glutes but also strengthens your thighs and calves. You bend down low and then jump up high with a burst of energy. This movement is great for building powerful leg muscles.

This is a high-energy leg exercise that builds power. It works your butt, thighs, and calves. You squat down, jump up fast, and land gently to do it again.

The kick out sit is a simple bodyweight exercise for your legs. It works your hamstrings, quadriceps, and glutes. To do it, you sit on the edge of a seat, straighten your legs out in front of you, and then bring them back in.

This exercise mixes a pull-up with a dip. You use a swinging motion to help move your body from under the bar to the top of it. It works your back muscles and requires a lot of upper body strength and speed.

This is a bodyweight exercise that strengthens your stomach and hip muscles. To do it, you sit up slightly and reach one hand across your body to touch the opposite knee.

This is a bodyweight exercise that stretches the large muscles on the sides of your back (lats). It helps your upper back and shoulders move more easily. To do it, you kneel down, reach your arms up high, and lean from side to side.

This exercise strengthens your tummy, shoulders, and arms. You hold your body in a straight line like a board. Then, you carefully touch one shoulder with the opposite hand without letting your body wobble.

This is a bodyweight exercise that works your chest, along with your arms and shoulders. It is done starting on your knees, which makes it easier than a normal push-up. It is a great way to build basic strength in your upper body.

Korean dips are a hard bodyweight exercise done on parallel bars. They work your chest, triceps, and shoulders. You need strong muscles and steady shoulders to lower your body deep and push back up.

The L-pull-up is a hard exercise using your own body weight. It works your back muscles, tummy muscles, and arms. To do it, you must keep your legs straight out in front of you, like the letter 'L', the whole time you pull yourself up.

The L-sit on the floor is a tough core workout that strengthens your stomach and hip muscles. It takes a lot of strength and balance to lift your body with your arms while holding your legs straight out in the air.

This is a tough bodyweight exercise that works your tummy, shoulders, chest, and the back of your arms. You need a strong core and good balance to do it. To perform the move, you start in a plank shape and lean your body forward so your weight shifts past your hands.

The left hook is a boxing move that uses your body weight. It mostly works your shoulder muscles by using a turning punch. It also uses your arm muscles and needs good balance and a strong tummy.

This is an exercise for your tummy muscles that you do while sitting on a bench. You use your own body weight to work your abs, hips, and lower back. To do it, you pull your knees up to your chest. You must use your muscles to stay steady and balanced.

This simple exercise improves flexibility in your legs and hips. You lie on your back, pull one knee to your chest, and then straighten that leg upward to feel a stretch.

This exercise uses your own body weight to strengthen your butt muscles. It also helps your leg muscles and tummy. You do it by lying on your back, lifting your hips up, and squeezing your butt.

This is a simple exercise you do on the floor to make your lower back stronger. You lie on your stomach and use your back muscles to lift your chest up. It also helps work your bottom and the backs of your legs.

This is an active leg exercise that mixes a normal lunge with a jump. It works your butt muscles, along with your thighs and calves. You need to balance well and use strong, quick movements to do it.

This exercise mixes stepping forward with turning your upper body. It works your tummy muscles, front leg muscles, bottom, and back leg muscles. It helps with balance and makes your legs and middle body stronger.

A simple stretch you do while lying on your side to make your thigh muscles loose and flexible.

This is a tummy exercise you do on the floor without any weights. It works your abs and helps with your balance. You lie on your back and take turns bringing your elbow toward the opposite knee.

This is a tummy exercise you do on a flat bench. It uses your own body weight to work your stomach muscles and the front of your hips. You lie down flat, lift your straight legs up to the ceiling, and then slowly lower them back down.

This is a tummy exercise you do on the floor using your own body weight. It works your stomach muscles and hips. To do it, you lift your legs and hips up while keeping your tummy tight, then slowly lower them back down.

The march sit (wall) is a bodyweight exercise for your lower body. It works your bottom, thighs, and legs. You hold a sitting position against a wall while lifting your knees one at a time, like you are marching.

This bodyweight exercise works your back, biceps, and forearms. You pull yourself up to the bar using a mixed grip. This helps improve your gripping strength and upper body power.

The modified Hindu push-up is a bodyweight exercise that works your chest, arms, shoulders, and stomach muscles. It mixes a standard push-up with a yoga-style stretch. This movement helps build strength and improves how well your body moves.

This is a bodyweight exercise that focuses on your lower arms, with extra work for your upper arms, chest, and shoulders. You move from a high plank position down to your forearms, then press your hands into the floor to lift yourself back up.

Mountain climbers are an exercise where you act like you are running while holding yourself up on your hands and toes. This movement works your heart and strengthens your stomach, shoulders, and arms.

This is a very hard bodyweight exercise. It mixes a pull-up and a dip into one move. You need a lot of upper body strength and speed to do it. It mostly works your back muscles, but it also uses your arms, shoulders, and chest.

This is a very hard exercise that uses your own body weight. It mixes a pull-up with a dip. You need to be strong and move well to do it. It mainly works your back muscles, but it also uses your arms.

This is a simple stretch for the side of your neck. It helps loosen tight muscles. You can do it while standing or sitting.

This stomach exercise builds core strength and control. It works by making you focus on the lowering part of the movement.

This exercise uses your body weight to work your stomach muscles, especially the sides of your waist. You twist your body while crunching up to work these side muscles.

Floor oblique crunches are a bodyweight exercise that strengthens your stomach muscles, focusing on the sides of your waist. You do them by lying on your back and twisting your upper body as you lift up.

Stand in front of a wall and put one hand flat against it. Keep your arm straight and push into the wall to work your back and shoulder muscles.

The one arm chin-up is a very hard bodyweight exercise for your back muscles. You need a lot of strength and balance to do it. To perform this move, you pull yourself up to a bar using just one arm, while your other hand holds your wrist to help.

The one arm dip is a tough bodyweight exercise for your triceps, chest, and shoulders. You must support your whole body with just one arm, which takes a lot of strength, balance, and control.

This is a bodyweight exercise that works your upper back. You do it by pulling a towel with one hand while keeping your tummy tight and your back flat.

This is a simple leg exercise that uses your own body weight to strengthen your calves. You stand on one foot and lift your heel up high while holding onto a wall or bar to stay balanced.

This is a simple exercise for your lower legs that uses your own body weight. You stand on just one foot and lift your heel up high. This moves helps make your calf muscles stronger.

The one leg squat, or pistol squat, is a hard leg exercise. It works your bottom, thighs, and calves. You need good balance and strength to lower yourself on one leg while holding the other leg straight in the air.

This is a moving bodyweight exercise that mixes a normal push-up with a side leg kick. It works your butt muscles and also uses your legs, including the front and back of your thighs and your calves. This movement tests how strong your upper body is, helps your core stay steady, improves coordination, and helps your lower body move better.

This exercise stretches the muscles on the back of your arms and your shoulders. To do it, you reach one arm up, bend your elbow, and use your other hand to gently pull that elbow to stretch the muscle.

This bodyweight exercise works your tummy muscles. It helps keep your core steady and makes your lower back healthy. Doctors often use it to help people heal, and it is a great starting move for beginners.

This bodyweight exercise strengthens your bottom, the back of your legs, and your stomach muscles. You tilt your hips and lift your body up to make a bridge shape, then slowly lower yourself back down.

This moving bodyweight exercise mixes a push-up, a pike, and a cobra pose together. It mainly works your bottom muscles, but it also uses your tummy, shoulders, and the back of your arms. You need strength, flexibility, and good balance to switch between the upside-down V shape and the cobra stretch.

This is a powerful bodyweight exercise that builds strong chest muscles while working your arms, shoulders, and core. You have to push off the floor so hard that your hands fly up in the air. It helps you build power, strength, and coordination.

This is a moving bodyweight exercise that works your stomach muscles, legs, and shoulders all at once. By stepping back into a lunge while reaching your arms up, you build strength in your lower body, improve your balance, and help your shoulders move better.

The Potty Squat is a simple leg exercise that uses only your body weight. It strengthens your stomach, thighs, and bottom. To do it, you squat down just like you are sitting in a chair, keeping your chest up and back straight, then stand back up.

This bodyweight exercise works your butt muscles while you hold onto something steady for balance. It is a good choice for beginners who want to build leg strength and learn the right way to squat.

This exercise is a moving plank that builds strong tummy and shoulder muscles. You will switch back and forth between holding your body up on your hands and resting on your forearms. It helps you learn to stay steady while moving.

The prisoner half sit-up is a bodyweight workout that strengthens your tummy muscles. You lie on your back with your hands behind your head. Then, you curl your upper body up halfway before lowering it back down.

This bodyweight exercise strengthens your back (lats) and arms (biceps and forearms). To do it, hang from a bar with your palms facing each other. Pull yourself up until your chin is above the bar, then lower yourself down slowly.

The pull-up uses your body weight to work the big muscles in your back. It also uses your arm muscles. Because it takes a lot of upper body strength and control, it is a hard exercise for many people to do.

This exercise is a special type of push-up. It focuses on two main parts: pushing your body up and using your muscles to pull yourself down. It helps strengthen your chest, arms, and shoulders.

This exercise mixes a push-up with running in place while on your hands. It works your upper body and makes your heart beat faster.

The push-up is a famous exercise you do using just your body. It strengthens your chest, arms, shoulders, and tummy. To do it, you lower and lift your body with your arms while staying as straight as a board.

The wall push-up is an easy starting exercise. You stand up and push against a wall instead of the floor. It works your chest muscles the most, but also helps your arms and shoulders. This is a great choice if you are just starting to exercise or need something gentle.

The wall push-up is an easy starting exercise for your upper body. It works your chest, arms, and shoulders while you stand up. This move is great for beginners or anyone who wants a gentler option than push-ups on the floor.

This exercise mixes a regular push-up with a sideways leg kick. It works your arms, chest, and tummy while also using your legs and butt muscles. You need good balance and careful movement to do it right.

This is a bodyweight exercise that builds strength in your triceps. You do it while holding a plank position on your forearms. It also works your chest and shoulder muscles.

This exercise is a normal push-up with one extra step at the end. When you are at the top, you push your upper back even higher. This makes the muscles on your ribs work harder and keeps your shoulders steady.

This bodyweight exercise mixes a normal push-up with a turn into a side plank. It works your stomach muscles, shoulders, chest, and arms. It also tests your balance and helps you stay steady.

This exercise uses your own body weight to strengthen your legs. It mainly works the front of your thighs, but also helps your hamstrings and butt. You can do this basic movement anywhere without any equipment.

The quarter sit-up is a tummy exercise. You lie on your back and lift your upper body partway up, about halfway to a full sit-up. This helps strengthen your stomach muscles without pulling on your hips.

Quick Feet v. 2 is an exercise where you move your feet up and down very fast while staying in one spot. It helps you get faster and move more easily. This movement works your thigh muscles and also uses your lower legs.

This is a hard bodyweight exercise that works your chest, arm muscles, shoulders, and tummy. You hold one arm out to the side while doing a push-up. It takes a lot of strength and balance.

The rear decline bridge is a simple floor exercise that strengthens your bottom and leg muscles. You lie on your back and lift your hips up to work your body's back side.

This easy bodyweight exercise focuses on the back of your shoulders. It also stretches muscles in your upper back. People do this to make their shoulders move better and to help with tightness.

This bodyweight exercise targets your back muscles, specifically the lats, while also working your biceps and forearms. It involves hanging from a bar and pulling yourself up to build upper body strength.

The reverse crunch is an exercise that uses your own body weight to strengthen your stomach muscles, specifically the lower abs. You perform it by lifting your hips up and pulling your knees toward your chest.

This is a bodyweight exercise for your triceps done between two parallel bars. It also works your chest and shoulder muscles.

This exercise uses your body weight to make your back and arm muscles stronger. You hold the bar with your palms facing you and pull yourself up until your chin is over the bar.

This bodyweight exercise strengthens your glutes, as well as your hamstrings and lower back. You lie on your stomach on a flat bench and lift your legs up, squeezing your glutes at the top.

This advanced exercise builds a strong core and works your butt, hamstrings, and shoulders. You hold a reverse plank position while lifting one leg at a time. It improves your balance and overall body strength.

Ring dips are a hard exercise that uses your own body weight. You do them on hanging rings. This move mostly works the back of your arms, but also uses your chest and shoulders. Because the rings move, you need to be strong and have good balance to stay steady.

This bodyweight exercise works your glutes and stretches your hamstrings and thigh muscles. You start by kneeling, then lean forward and push your hips back and up to stretch your lower body.

This bodyweight exercise strengthens your back, arms, and grip. You hang from a bar and pull your body up, then lower yourself down with control. It requires good upper body strength.

Running is a great exercise for your heart. You can jog in one spot or run a distance. It makes your heart stronger and uses the muscles in your legs.

Running in place is a simple exercise that makes your heart beat faster and helps you run longer. You do not need any special tools to do it. You can do it anywhere, and it is easy for almost anyone to try.

This simple exercise uses your own body weight to stretch your leg muscles. It focuses mainly on the back of your thighs, called the hamstrings. It also works on your calves and the front of your thighs. To do it, simply step forward, bend your front knee, and keep your back leg straight.

This is a tummy exercise that works your abs and side muscles. You balance on your bottom, lift your feet up, and turn your upper body from side to side.

This bodyweight exercise strengthens your upper back and traps. It focuses on pulling your shoulder blades together and down to build shoulder stability.

The scapula push-up is a bodyweight exercise that works the muscles near your ribs and helps your shoulder blades move better. You do this in a high plank position, moving your shoulder blades instead of bending your elbows.

This bodyweight exercise strengthens your upper back and helps keep your shoulders steady. To do it, you hang from a bar and move your shoulder blades down and back while keeping your arms completely straight.

Scissor jumps are a fast jumping exercise that gets your heart beating faster. You jump up and cross your legs over each other while in the air. This moves your body quickly and helps your legs get stronger.

This simple exercise helps make your lower leg muscles longer and more flexible. You do it while sitting on a chair, so you do not need any special tools. It mostly stretches the back of your lower leg and helps your upper leg a little bit too.

This is a stretch for your bottom muscles called the glutes. You sit on the floor, cross one leg over the other, and push gently on your knee. It helps loosen tight hips and legs.

This is a stomach exercise performed while sitting on a bench. It works your abs and the front of your hips. You must lift your legs while keeping them straight, which takes core strength and balance.

This is a gentle chair exercise that stretches your lower back and side muscles. It also helps the muscles in your bottom and legs. This move is good for loosening up a tight back and improving how well you can move.

This exercise is done sitting on the floor. You cross one leg over the other and gently turn your body to the side. It stretches the muscles in your bottom and helps loosen tight hips.

This tummy exercise is done while sitting on the floor with your back touching a wall. It works your stomach and side muscles. You lean from one side to the other to move your elbow down to your hip.

This is a flexibility exercise for the back of your legs. To do it, sit on the floor with your legs spread wide apart, pull your toes back, and lean your body forward from your hips.

This is a simple floor exercise that uses your body weight to strengthen your leg muscles. It targets your hamstrings and helps your glutes and calves. You lie on your back and pull your legs toward your chest, using your hands for support.

The Self Assisted Inverse Leg Curl is a bodyweight exercise for your hamstrings. You do it by lying flat on your stomach and using your leg muscles to pull against a fixed anchor, which lifts your body up. You can use your arms to help make the movement easier.

This bodyweight exercise works the back of your legs (hamstrings), as well as your bottom and calves. It involves lifting your hips and pulling your legs in toward your body. This movement requires leg strength and careful control.

The semi squat jump is a high-energy exercise that boosts heart health while strengthening your thighs, hamstrings, and calves. By combining a shallow squat with a powerful jump, it helps build lower body strength and improves how well you move.

This is a heart exercise where you run using fast, tiny steps. You can do it standing in one spot or moving forward. It helps your heart and uses your leg muscles, like your thighs and calves.

This is a bodyweight exercise that strengthens your back, arms, and grip. To do it, you hold a bar with your hands as wide as your shoulders and pull your body up.

Shoulder taps are a bodyweight exercise done in a high push-up position. They work your tummy muscles, shoulders, and the back of your arms. To do them, you touch one shoulder with the opposite hand, then switch. This helps you learn to stay balanced and steady.

The shoulder tap push-up is a bodyweight movement that mixes a regular push-up with touching your shoulder at the top. This exercise works your chest, arm muscles, and stomach area. It also tests your balance because you must stay steady while tapping your shoulder.

This bodyweight exercise strengthens your hips, bottom, and side waist muscles. You hold a side plank while lifting your top leg up and down. It helps improve your balance and total body strength.

The side bridge v. 2 is a floor exercise that uses your body weight to make your core steady. It works your stomach muscles, as well as your sides and bottom. You hold a side plank shape to test your strength and balance.

This is a tough core exercise done on parallel bars. You hold your body up with your arms and lift your straight legs to the side. It works your stomach muscles and hips.

This bodyweight exercise makes your outer thighs and hips stronger. It also helps your butt and leg muscles work better. It is used to build strength, help you move easily, or heal injuries.

This bodyweight exercise stretches your back muscles (lats), as well as your sides and glutes. You lie on your side, reach over your head, and lift your bottom leg to feel a stretch along the side of your body.

This is a bodyweight exercise that you do while lying on your side. You lift your top leg up to work the muscles in your inner thigh.

This is a bodyweight exercise that strengthens your inner thigh muscles, side abs, and butt muscles. You must hold a side plank position while lifting your top leg, which tests your strength and ability to stay balanced.

This is a soft stretch for the muscles in your neck and upper shoulders. It helps your neck move better and gets rid of tightness.

This bodyweight exercise works your arm muscles, shoulders, chest, and tummy. You lie on your side and push yourself up using your bottom arm. This movement tests how strong and steady your upper arm is.

This simple exercise helps your wrists and forearms move better. To do it, you reach one arm out to the side and use your other hand to gently pull it toward you.

The side-to-side chin is a bodyweight exercise that strengthens your back muscles. You pull your body up to a bar and then move your chin from left to right while holding yourself up. This version is harder than a normal chin-up and needs more strength and control.

This is a simple bodyweight exercise that strengthens your stomach and side muscles. You bend sideways at the waist to reach toward your feet one at a time. This helps your core work better and improves your flexibility.

This is a very hard exercise for your upper body. It works your chest, arms, and tummy muscles. You need to be very strong and have good balance to do it, so it is best for people who are already very fit.

This bodyweight exercise works your bottom muscles, as well as the front and back of your legs. It helps you get stronger on one side and improves your balance by making you lift your hips while keeping one leg straight.

This bodyweight exercise works your leg muscles, mainly the back of your thighs. It also helps your bottom and front thigh muscles. You do it by sliding one foot backward on a platform while keeping your balance and holding your tummy muscles tight.

The pistol squat is a hard lower body exercise. It works your bottom, thighs, and calves. You need a lot of strength, balance, and flexibility to do it right. It is best for people who are already very fit.

The sissy squat is a hard exercise that uses your body weight to make the front of your thighs strong. You must bend your knees deeply and lean back while balancing, often holding onto something. It helps you build strong legs and control your body.

This bodyweight exercise works your stomach muscles and hips. To do it, lie down, lift your upper body halfway up, and then slowly lower yourself back down.

This exercise strengthens your stomach muscles and hips. You perform it by lying down, holding your arms across your chest, and sitting up toward your knees.

Skater hops are a side-to-side jumping movement that works your heart and your leg muscles. You move just like an ice skater, which helps you get better at balancing and moving quickly.

This bodyweight exercise moves like a skier. You jump sideways from one foot to the other. It helps your heart and strengthens your legs.

This is a bar exercise where you hang down, pull your legs up over your head, and spin your body backward through your arms. After the spin, you slowly pull yourself back the way you came to hang straight again. It takes strong arms, a strong tummy, and flexible shoulders.

The sphinx is a gentle stretch for your lower back. You lie on your stomach and lift your chest up while keeping your forearms and toes on the ground. It helps your spine move better.

This is a hard workout using your own body weight. It mixes a push-up with moving your knee. It works your bottom, tummy, chest, and shoulders. You need to be strong and have good balance to do it.

This is a simple seated exercise that uses your own body weight. It stretches your backbone and helps you stand up taller. It also gives a gentle stretch to your bottom and the back of your legs.

The spine twist is a simple exercise you do while sitting on the floor. It works your stomach and back muscles. You keep your body tight and turn your upper body from side to side. This helps make your middle stronger and easier to move.

Split squats are a leg exercise that mainly works the front of your thighs, while also using your butt and the back of your legs. To do this move, you step one foot forward and lower your body until your front leg is flat like a table, then push back up to where you started.

This bodyweight exercise mixes a standard squat with reaching your arms up high. It works your thigh muscles and also uses your hips, back of legs, and stomach muscles. Doing this helps make your lower body stronger and improves how well you move and balance.

This bodyweight move combines a normal squat with reaching up and twisting your body. It works your legs, bottom, and tummy muscles. It helps make your lower body strong and helps you move and turn better.

This is a tough bodyweight exercise. It mostly works the muscles in the back of your arms, but also uses your shoulders and core. You have to squat and press your arms at the same time. This takes strength, balance, and good coordination.

This bodyweight exercise works your upper back. You twist your body like you are pulling a bowstring. It also uses your shoulders, biceps, and forearms.

This bodyweight exercise strengthens your calf muscles. You perform it by standing on the edge of a stair step and lifting your heels up and down. It also helps your ankles and feet stay steady.

This exercise works the muscles in your lower legs using your own body weight. You simply lift your heels to stand on your toes, then lower them back down. Doing this makes your calves stronger.

The standing calf stretch is a simple leg exercise to help your lower legs feel loose. You do it by standing near a wall, pushing against it with your hands, and stepping one leg back. Then, you lean forward to stretch the muscle in the back of your lower leg.

This is a simple bodyweight move that stretches your side muscles and lats. You stand up and lean to the side to work your shoulders and waist.

This is a standing exercise that uses your body weight to help your spine. It helps your tummy muscles work better and makes your lower back move more easily. To do it, you stand up, tighten your tummy, and gently tilt your hips to move your lower back.

This is a simple leg exercise you do while standing up. It works the muscles in the back of your leg and your bottom. You stand on one leg and bend the other knee to pull your heel up, which helps your balance and leg strength.

The star jump is a jumping exercise that makes your heart beat faster. You jump up high and stretch your arms and legs wide to look like a star. It strengthens your heart and your leg muscles.

The straddle maltese is a very hard ring exercise that uses your own body weight. It works your tummy muscles, shoulders, and chest. Because you need great strength and control to do it, this move is best for people who are already extremely fit.

This is a hard exercise using your own body weight. It works your tummy muscles, shoulders, and arms. You need to be strong and have good balance to keep your body flat in the air while holding yourself up with just your hands.

This bodyweight exercise is done while lying on your side to work the muscles on the outside of your hips. It builds strength in your outer thighs and hips while also using your glutes and hamstrings.

This is a very hard exercise that uses your own body weight. It works your chest, tummy muscles, and shoulders all at once. To do it, you must lift one arm and the opposite leg while you do a push-up. You need a lot of strength and balance to keep from falling.

This is a tough stomach exercise using hanging straps. It works your tummy muscles and helps your hips and sides get stronger. You need to be very strong and steady to lean your body forward and pull yourself back up without wobbling.

The suspended push-up is a harder type of push-up done using hanging straps. Because the straps wobble, you must use your stomach muscles and upper body strength more to stay steady.

This is a tough core workout done while hanging from a bar. You lift your knees and curl your hips toward your chest to strengthen your stomach muscles and the front of your hips.

This is a bodyweight exercise that uses suspension straps to work your upper back, arms, and shoulders. To do it, you keep your body straight and pull your chest up to the handles. This movement helps make your upper body strong and steady.

This lower body exercise uses hanging straps and your own body weight. It mainly strengthens the front of your thighs, but also works your bottom and the back of your legs. It helps improve your balance and coordination.

This is a bodyweight exercise that mainly works your butt muscles, but also helps your legs. You lie on your stomach, lift your chest and legs off the floor, and kick your feet up and down like you are swimming.

This simple bodyweight exercise uses your whole body to get your heart beating faster. It works your shoulders and tummy muscles. You keep your arms straight and swing them in a big circle while turning your upper body. This helps you move smoothly and improves your coordination.

This bodyweight exercise builds your triceps muscles. You use three benches to lift your hands and feet off the ground. This setup makes the move harder and lets you lower your body further than regular dips.

This is a bodyweight exercise that strengthens your arm muscles, chest, and shoulders. You use a steady bench or chair to lower your body down and push it back up using your arms.

This is a simple bodyweight exercise that strengthens your triceps, which are the muscles on the back of your arms. You use a bench to support your weight while your legs stay straight on the floor. It also helps work your chest and shoulder muscles as you lower and lift your body with your arms.

This bodyweight exercise strengthens your triceps muscles. You hold your body up with your hands between two benches, then lower yourself down and push back up.

This bodyweight exercise builds strength in your triceps. You can do it on the floor or on a steady surface like a chair or bench. It also works your chest and shoulders a little bit.

This exercise uses your own body weight to strengthen your triceps. It also helps your shoulders. You usually do this move while standing up. You start with your arms reaching out, then use your arms to push your body away.

A simple stretch for the back of your upper arm and shoulder. You lift one arm high, bend it, and use your other hand to gently pull your elbow back.

The tuck crunch is a tummy exercise you do on the floor. It works your abs and hip muscles. To do it, you curl your upper body up while bringing your knees to your chest at the same time.

This bodyweight exercise works your butt, legs, and side abs. You lift your hips up and twist your lower body from side to side to make your core and hips stronger.

The twisted leg raise is a bodyweight workout for your tummy muscles. It focuses on the sides of your waist and the front of your hips. You lift your legs and twist your hips to work your core from different directions.

This exercise strengthens your tummy and side muscles. You lie on your back, lift your legs, and twist your hips to make your core muscles work harder.

This is a bodyweight exercise that works your back, legs, and bottom. You bend forward to touch your toes. This helps the back of your body stretch and move better.

This bodyweight stretch helps loosen up your upper back and shoulders. You do it by reaching your arms out, clasping your fingers, and lifting your hands high while pulling your shoulder blades toward each other.

Upward Facing Dog is a yoga pose that stretches your back, chest, and shoulders. It also makes your arms and back stronger. This move helps your spine move better and improves your posture.

This exercise works your tummy muscles and hips. You balance on your bottom to make a V-shape with your body. It takes balance and strength to hold this position correctly.

This is a tummy exercise done on parallel bars. You hold yourself up by your arms and lift your straight legs out in front of you. This strengthens your stomach muscles and hips.

This moving exercise mixes high knee lifts with forward steps. It works your heart and leg muscles, including your thighs and bottom. You do not need any weights to do it. It helps with your heart health, balance, and leg strength.

This is a simple bodyweight exercise that builds strong legs and a strong bottom. You walk forward by taking long steps and lowering your body down with each step. It helps you improve your balance and coordination while strengthening your lower body.

This exercise works your heart, abs, and legs all at once. You start in a stiff plank shape and roll a wheel forward and backward. It builds muscle strength and helps you move with better control.

The wide grip pull-up is an exercise where you lift your own body weight. It mainly strengthens your big back muscles, but it also uses your arm muscles. You hang from a bar with your hands far apart, pull yourself up until your chin is higher than the bar, and then lower yourself slowly.

This is a bodyweight exercise that strengthens your back, arm, and gripping muscles. You hold the bar with your hands far apart and pull yourself up. It focuses on making your upper back stronger.

This exercise uses your body weight to strengthen your muscles. By placing your hands far apart, it works your chest harder than a regular push up. It also strengthens your shoulders and the back of your arms.

This is a hard exercise where you lift your own body weight on high bars. It mainly works your chest muscles, but it also strengthens your arms and shoulders. You need to be very strong and steady to do this well.

Wind sprints are short, fast runs that help you run faster and improve your heart health. They use your stomach muscles to keep you steady while working your leg muscles.

This active stretch works your leg muscles, including the hamstrings and glutes. It uses a lunge, a twist, and a deep stretch to help you move better and feel more flexible.

Wrist circles are a simple bodyweight movement used to loosen up the wrists and forearms. This exercise is often done as a warm-up or recovery stretch to improve blood flow and get the joints ready for action.