Bodyweight Exercises to perfection

Bodyweight exercises

Bodyweightexercisesstrip

Browse our collection of bodyweight exercises to learn how to build a lean, defined and strong physique with no equipment in sight. Each bodyweight exercise has instructions, illustrations and guides to help you learn.

  • Ab Wheel Thumbnail

    Ab Wheel Rollout

    Classic abdominal exercise to build strength and muscular density in the abs using an ab wheel.

    Primary Muscle: AbdominalsSecondary Muscle(s): None
    3 likes
  • back lever thumbnail

    Back Lever

    Generate incredible core tension and display impressive bodily control with this core gymnastics strength hold – the back lever.

    Primary Muscle: AbdominalsSecondary Muscle(s): Shoulders, Back, Chest
    4 likes
  • Bar Pullover thumbnail

    Executing the proper Pull up

    A fundamental bar exercise that involves pulling the body up and bring the legs over and around the bar.

    Primary Muscle: BackSecondary Muscle(s): Biceps, Abdominals, Legs
    6 likes
  • Body Row Thumbnail

    Body Row

    The body row is an excellent upper body exercise and useful for those wanting to progress to full bodyweight pull-ups as it uses the same muscle groups.

    Primary Muscle: BicepsSecondary Muscle(s): Triceps, Back
    4 likes
  • Bridge Thumb

    Bridge

    The bridge is a highly underrated bodyweight exercise that builds high levels of strength and flexibility throughout the body but particularly in the back and spine.

    Primary Muscle: BackSecondary Muscle(s): Abdominals
    2 likes
  • Burpees Thumbnail

    Burpees

    Burpees are a popular and highly effective full-body conditioning exercise that requires no equipment to perform.

    Primary Muscle: QuadricepsSecondary Muscle(s): Abdominals
    0 likes
  • Dead Hang Thumb

    Dead Hang

    The dead hang is used as a good introduction to calisthenics / bar training and for developing foundation body strength. It’s also recommended as part of the progression exercises for pull-ups.

    Primary Muscle: ForearmsSecondary Muscle(s): Shoulders
    2 likes
  • Dips Icon

    Dips

    Dips are a fundamental calisthenics exercise that builds serious upper body strength across the chest, shoulders and triceps, whilst engaging the core.

    Primary Muscle: TricepsSecondary Muscle(s): Shoulders, Chest
    6 likes

    Lift your Body Weight to Get in the Shape of Your Life

  • Flex arm thumb

    Flexed Arm Hang

    The flexed arm hang is a pull-up progression exercise and a common military test of upper body strength.

    Primary Muscle: BicepsSecondary Muscle(s): Forearms, Back
    4 likes
  • Frog Stand Thumb

    Frog Stand

    The frog stand is a classic beginners gymnastics position to build strength and balance skills.

    Primary Muscle: ShouldersSecondary Muscle(s): Arms, Back, Chest, Abdominals
    7 likes
  • Front Lever Thumbnail

    Front Lever

    The front lever is an fundamental gymnastics strength hold that develops the core and upper-body muscles. Learn how to do the front lever and of the progression exercises path to build up to the full lever hold.

    Primary Muscle: AbdominalsSecondary Muscle(s): Back
    5 likes
  • One Hand Handstand Thumbnail

    Handstand

    A fundamental upper-body exercise that builds strength and balance, the freestanding handstand is an essential bodyweight exercise worth mastering.

    Primary Muscle: ShouldersSecondary Muscle(s): Arms, Back, Chest
    7 likes
  • Handstand Pushup Thumbnail

    Handstand Push-up

    Train your chest, shoulders and triceps whilst improving balance and challenging the core with the impressive display of strength that is the Handstand Press-up.

    Primary Muscle: ShouldersSecondary Muscle(s): Triceps, Chest
    5 likes
  • Knee Raise Thumbnail

    Hanging Knee Raise

    Isolate the abs and build strength in the hip flexors using hanging knee raises.

    Primary Muscle: AbdominalsSecondary Muscle(s): None
    3 likes
  • Hollow Body Thumbnail

    Hollow Body Hold

    The fundamental core gymnastics exercise for developing mid-line stabilisation.

    Primary Muscle: AbdominalsSecondary Muscle(s): None
    4 likes
  • Hollow Body Thumbnail

    Hollow Body Rocks

    A fundamental core body strength exercise that develops a solid midsection that is essential for progressing with more complex gymnastics exercises.

    Primary Muscle: AbdominalsSecondary Muscle(s): None
    3 likes
  • Human Flag Thumbnail

    Human Flag

    The human flag is an elite bodyweight hold in which the body is statically held by the arms on a vertical object, suspended from the ground like a flag.

    Primary Muscle: AbdominalsSecondary Muscle(s): Shoulders, Back
    4 likes
  • Jacknife Situp Thumbnail

    Jackknife Sit-up

    Build solid, strong abs with this effective bodyweight exercise that targets the core.

    Primary Muscle: AbdominalsSecondary Muscle(s): None
    4 likes
  • L Hang Thumbnail

    L Hang

    Perform the L Hang body weight exercise to develop bodily control and core strength.

    Primary Muscle: AbdominalsSecondary Muscle(s): Arms, Shoulders
    3 likes
  • Lunge Jump Thumbnail

    Lunge

    A foundation bodyweight strength exercise for developing the leg muscles. The lunge is suitable for beginners and can be used with additional weight to increase intensity.

    Primary Muscle: QuadricepsSecondary Muscle(s): Calves, Hamstrings
    2 likes
  • Lunge Jump Thumbnail

    Lunge Jump

    The Lunge Jump is an excellent functional bodyweight exercise promoting gains in balance, stability, power and speed, working the glutes, quads and hamstrings.

    Primary Muscle: QuadricepsSecondary Muscle(s): Calves, Hamstrings
    2 likes
  • Negative Pull-up Thumb

    Negative Pull-up

    The negative pull-up involves performing only the lowering phase of the exercise, and is a popular technique when building strength for full pull-ups.

    Primary Muscle: BackSecondary Muscle(s): Biceps
    7 likes
  • One-legged-deadlift-thumb

    One-Leg Deadlift

    The One-Legged Deadlift is a more advanced version of the regular deadlift increasing intensity on the legs and challenging your balance and coordination. It’s an excellent bodyweight exercise that can be performed anywhere, with no equipment.

    Primary Muscle: HamstringsSecondary Muscle(s): Quadriceps
    2 likes
  • Planche Thumbnail

    Planche

    An advanced bodyweight hold in which the body is supported parallel to the ground by the hands only.

    Primary Muscle: AbdominalsSecondary Muscle(s): Arms, Shoulders, Back, Chest
    5 likes
  • Plank Thumbnail

    Plank

    A fundamental core conditioning exercise – the plank develops the abs without a crunch in sight.

    Primary Muscle: AbdominalsSecondary Muscle(s): Back
    6 likes
  • Pull-up Thumbnail

    Pull-up

    The pull-up exercise is a hugely popular exercise that develops a strong and defined upper body. This is a staple movement that everyone should strive to achieve.

    Primary Muscle: BackSecondary Muscle(s): Biceps
    7 likes
  • Push-up Thumbnail

    Push-up

    The push-up is a fundamental upper-body strength exercise that is incredibly versatile and has many variations for developing strength and definition in the chest, shoulders and arms.

    Primary Muscle: ChestSecondary Muscle(s): Shoulders, Triceps
    7 likes
  • Rope Climb Thumbnail

    Rope Climbing

    Rope climbing is a full body workout that’s a great test of strength and not for the feint of heart! This exercise is an excellent upper body developer as well as building an iron grip and improving agility and coordination skills.

    Primary Muscle: BicepsSecondary Muscle(s): Shoulders, Forearms, Back, Abdominals
    1 like
  • Side Plank Star Thumbnail

    Side Plank Star

    A modified version of the plank exericse, the Side Plank Star works the abs and obliques like few other exercises can.

    Primary Muscle: AbdominalsSecondary Muscle(s): Shoulders
    3 likes
  • One Leg Deadlift Thumb

    Single Leg Squat (Pistol)

    Learn the very challenging One-Legged Squat, or Pistol Squat as they’re known, for intensely working those leg muscles, the core and hip flexors whilst improving balance.

    Primary Muscle: QuadricepsSecondary Muscle(s): Hamstrings
    2 likes
  • Sit-up Thumb

    Sit-up

    The classic abdominal strength training exercise guide.

    Primary Muscle: AbdominalsSecondary Muscle(s): None
    4 likes
  • Skin the cat thumbnail

    Skin the Cat

    A good upper body stretching exercise, especially for achieving full range of motion in the shoulder. The skin the cat exercise is a fundamental movement performed on gymnastics rings.

    Primary Muscle: ShouldersSecondary Muscle(s): Back, Chest, Abdominals
    5 likes
  • Spread Eagle Sit-up Thumb

    Spread Eagle Sit-ups

    Develop the abs and hip flexors with the Spread Eagle variation on the traditional sit-up.

    Primary Muscle: AbdominalsSecondary Muscle(s): None
    1 like
  • Bodyweight Squat Thumbnail

    Squat

    The bodyweight squat is a lower body strengthening exercise that can be performed virtually anywhere with no equipment and limited space. It’s a highly functional movement working all the major muscles of the legs.

    Primary Muscle: QuadricepsSecondary Muscle(s): Calves, Hamstrings
    6 likes
  • Superman Thumb

    Superman

    The superman exercise is a bodyweight move that targets the posterior core and lower back muscles.

    Primary Muscle: BackSecondary Muscle(s): Shoulders, Hamstrings
    5 likes
  • t push-up thumbnail

    T Push-up

    The T Push-up exercise is a good all round strength builder, targeting major muscle groups and joints. A good exercise for working the shoulder girdle, obliques, the back and core body, as well as the chest.

    Primary Muscle: ChestSecondary Muscle(s): Arms, Shoulders, Abdominals
    3 likes

 

Bodyweight training

Body weight training involves strength exercises that do no require free weights, using bodyweight only for resistance. These exercises can range from basic pull-ups, dips and sit-ups, to the advanced lever, planche and iron cross style training.

Bodyweight training equipment

When bodyweight training you may not require any fitness equipment at all, although common equipment used is often to increase the amount of weight, or some kind of apparatus to hang or lean from, such as –

  • Gymnastics rings
  • Weighted vest, ankle, or wrist weights
  • Resistance bands for added assistance or resistance
  • Pull-up / dipping stations

Advantages of bodyweight training

  • Can be performed almost anywhere, with minmal equipment.
  • Lifetime of challenges available from basic to advanced exercises.
  • Develops lean, strong and defined physique.
  • Suitable for beginners.

Disadvantages of bodyweight training

  • Weight used is limited to bodyweight only without adding specialist equipment (weighted vests or suspension trainers).
 This article was first published on www.fitstream.com

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Additional reading:
Title: HTML:
 weight loss  What are we after when completing each sessions
 people  Who we target when discussing bodyweight workouts
 health  Our aim is to improve this with every sessions
 log  Something we should keep to monitor our activities, targets and progress
 movements  Each exercise comprises of a variety of movements that must be performed correctly

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