10 Bodyweight Exercises to Build Strength Without Weights.
A classic exercise that targets the chest, shoulders, and triceps. Push-ups also engage your core and lower body for stability. To increase difficulty, try variations like diamond push-ups or decline push-ups with your feet elevated.
Squats are excellent for strengthening your legs and glutes. With proper form, squats can engage your quads, hamstrings, and calves, while also challenging your core. For a greater challenge, try jump squats or pistol squats.
The plank is a core-strengthening powerhouse. It engages your abs, lower back, and shoulders while improving stability. Hold a forearm plank for as long as you can, then work your way up to longer durations. Side planks also target the obliques.
Lunges are great for building strength in your legs, glutes, and even your core. You can do forward, reverse, or lateral lunges to vary the challenge. Add a jump to make it more dynamic!
Glute bridges target your glutes and hamstrings. Lying on your back, push through your heels to lift your hips off the floor. Squeeze your glutes at the top for maximum activation.
Mountain climbers are a full-body exercise that works your core, arms, and legs. This move also increases your heart rate, making it a great addition to a cardio workout.
Using a sturdy surface, like a bench or chair, lower your body down by bending your elbows, targeting the triceps. You can increase the difficulty by straightening your legs or adding a pause at the bottom.
This exercise targets the lower back, glutes, and shoulders. Lie face down, extend your arms and legs, and lift them off the ground simultaneously. Hold for 10-30 seconds and repeat.