4 Best Bodyweight Exercises For A Full Body Workout

If you want to get fit and healthy without joining a gym, bodyweight exercises are the way to go. These exercises use your own body weight as resistance and can be done anywhere, anytime, without any equipment. In this article, we will discuss the 4 best bodyweight exercises that will help you achieve a full-body workout. Let's get started!

Table of Contents:

• Pushups
• Squats
• Lunges
• Plank

1. Pushups

Pushups are one of the most effective bodyweight exercises for building upper body strength. They work your chest, shoulders, triceps, and core muscles. To do a pushup:

1. Get into a high plank position with your hands shoulder-width apart.
2. Lower your body until your chest touches the ground.
3. Push yourself back up to the starting position.

Repeat for 3 sets of 10-15 reps, or as many as you can do with proper form.

Tips:

• Keep your elbows close to your body.
• Engage your core muscles to maintain proper form.
• If you can't do a full pushup, modify by doing a knee pushup or wall pushup.

Pros:

• Builds upper body strength
• No equipment needed
• Can be done anywhere

Cons:

• May be difficult for beginners
• May cause wrist pain if not done with proper form

2. Squats

Squats are a great bodyweight exercise for building lower body strength. They work your glutes, quads, hamstrings, and core muscles. To do a squat:

1. Stand with your feet shoulder-width apart.
2. Lower your body by bending your knees and pushing your hips back.
3. Keep your chest up and your back straight.
4. Push yourself back up to the starting position.

Repeat for 3 sets of 10-15 reps, or as many as you can do with proper form.

Tips:

• Keep your knees in line with your toes.
• Engage your core muscles to maintain proper form.
• If you have trouble balancing, hold onto a chair or wall for support.

Pros:

• Builds lower body strength
• No equipment needed
• Can be done anywhere

Cons:

• May be difficult for those with knee or hip problems
• May cause lower back pain if not done with proper form

3. Lunges

Lunges are another great bodyweight exercise for building lower body strength. They work your glutes, quads, hamstrings, and core muscles. To do a lunge:

1. Stand with your feet hip-width apart.
2. Step forward with one leg and lower your body until your front knee is at a 90-degree angle.
3. Push yourself back up to the starting position.
4. Repeat on the other leg.

Repeat for 3 sets of 10-15 reps, or as many as you can do with proper form.

Tips:

• Keep your knees in line with your toes.
• Engage your core muscles to maintain proper form.
• If you have trouble balancing, hold onto a chair or wall for support.

Pros:

• Builds lower body strength
• No equipment needed
• Can be done anywhere

Cons:

• May be difficult for those with knee or hip problems
• May cause lower back pain if not done with proper form

4. Plank

The plank is a great bodyweight exercise for building core strength. It works your abs, back, and shoulder muscles. To do a plank:

1. Get into a pushup position, but instead of lowering yourself down, hold yourself up with your arms straight.
2. Keep your body in a straight line, with your abs and glutes tight.
3. Hold for 30-60 seconds.

Repeat for 3 sets.

Tips:

• Don't let your hips sag or stick up too high.
• Engage your core muscles to maintain proper form.
• If you have trouble holding the position, modify by doing a forearm plank.

Pros:

• Builds core strength
• No equipment needed
• Can be done anywhere

Cons:

• May be difficult for beginners
• May cause wrist pain if not done with proper form

Conclusion

Bodyweight exercises are a great way to get fit and healthy without any equipment or gym membership. The 4 exercises we discussed in this article are pushups, squats, lunges, and planks. Incorporate these exercises into your workout routine for a full-body workout that will strengthen your muscles and improve your overall health. Remember to always use proper form and modify exercises if necessary. Happy exercising!