7 Great Body Weight Exercises
Bridges – lie on your back with knees bent, feet flat on the floor, and arms extended by your sides. Pushing through your feet and bracing your core, raise your hips the ground until they are fully extended; squeeze your glutes at the top. Advance this move by extending one leg up and pushing through only one leg at a time. (photo is of the advanced option)
Squats – stand with your feet shoulder width apart and toes pointed slightly out. Hinging at the hips and bending the knees, lower back and down while keeping your head and chest up. You should be sitting back in your heels at the low point of the squat. Advance this move by adding a jump at the top or by adding weights.
Push Ups – In a high plank position from the knees with your hands positioned a little wider than shoulder width apart. Maintaining a straight line from your head to your knees, bend your elbows to lower your chest to the ground and push back up again.
Advance this move by starting from your toes in either a wide or narrow stance.
Lunges – split your stance with your right leg in front and flat to the ground. Left foot is back and up on the toes. Bend your knees and lunge, stopping when your right thigh is parallel to the ground. Push through your right foot to return to starting position. Advance this move by alternating legs with each repetition, or walking the lunges.
Bicycle Crunches – lie on your back and bring your legs to a tabletop position and bring your hands behind your head. Crunch up and bring your right elbow to your left knee while straightening your right leg. Release the crunch slightly and repeat on the other side.
Planks– assume a plank position from your knees and forearms, with your body forming a straight line. Make sure your hips and lower back don’t sag. Hold for 15-30 seconds or longer. Advance this move by planking from your toes.
Bird Dogs – get on all fours with your hands directly under your shoulders and knees under your hips. Keeping your neck neutral, extend your left arm and right leg at the same time, keeping your hips square to the ground. Repeat on the other side.
