She Strengthens

Unleash Your Fitness Potential: 46 Bodyweight Exercises to Get You Moving

Get ready to sweat and transform your body without needing any equipment! Here are 46 effective bodyweight exercises to help you build strength, endurance, and flexibility.

Legs

1. Plank to Push-up: Start in a plank position, then lift into a push-up position, alternating arms.
2. Wall Sit: Slide your back down a wall, keeping your thighs parallel to the floor, and hold for 60 seconds.
3. Clock Lunge: Complete a traditional forward lunge, then take a big step to the right and lunge again, finishing with a backward lunge.
4. Lunge to Row: Start with a normal lunge, then raise your leg off the floor while lifting your arms overhead.
5. Pistol Squat: Stand with your arms straight out in front of you, raise one leg, and lower your body while keeping your leg raised.
6. Lunge Jump: Stand with your feet together, lunge forward with one foot, then jump straight up, switching legs in mid-air.
7. Curtsy Lunge: Step your left leg back behind your right leg, bending your knees, and lower your hips until your right thigh is almost parallel to the floor.
8. Single-Leg Deadlift: Start in a standing position, lift one leg slightly, and lower your arms and torso while raising your leg behind you.
9. Squat Reach and Jump: Perform a normal squat, then immediately jump up, reaching your arms straight overhead.
10. Chair Pose Squat: Stand with your feet hip-width apart, squat until your thighs are parallel to the floor, and swing your arms up.
11. Quadruped Leg Lift: Start on your hands and knees, raise one leg straight back, and balance for as long as possible.
12. Calf Raise: From a standing position, slowly rise up on your toes, keeping your knees straight and heels off the floor.

Chest and Back

13. Dolphin Push-up: Start in a Dolphin Pose, lean forward, lowering your shoulders until your head is over your hands, and push up with your arms.
14. Contralateral Limb Raise: Lie facedown with your arms outstretched, slowly lift one arm a few inches off the floor, and hold the position.
15. Donkey Kick: Start in a push-up position, tighten your core, and kick both legs into the air with your knees bent.
16. Handstand Push-up: Get set in a handstand position against a wall, bend your elbows at a 90-degree angle, and do an upside-down push-up.
17. Judo Push-up: From a push-up position, raise your hips, use your arms to lower the front of your body until your chin comes close to the floor, and swoop your head and shoulders upward.
18. Reverse Fly: Stand up straight, bend forward slightly from your waist, and extend your arms out to the sides, squeezing your shoulder blades.
19. Superman: Lie facedown with your arms and legs extended, keeping your torso as still as possible, and simultaneously raise your arms and legs to form a small curve in your body.

Shoulders and Arms

20. Tricep Dips: Sit on the floor near a step or bench, grab the edge of the elevated surface, and straighten your arms.
21. Diamond Push-up: Get into a push-up position with diamond-shaped hands, and do push-ups!
22. Boxer: Stand with your feet hip-width apart, bend forward until your torso is almost parallel to the floor, and extend one arm forward and your other arm back.
23. Shoulder Stabilization Series (I-Y-T-W-O): Lie facedown with your arms extended overhead, and move your arms into each letter formation.

Core

24. L Seat: Sit with your legs extended, place your hands on the floor, and lift your hips off the floor, holding for 5 seconds.
25. Rotational Push-up: After coming back up into a starting push-up position, rotate your body to the right and extend your right hand overhead, forming a T with your arms and torso.
26. Flutter Kick: Lie faceup with your arms at your sides, lift your heels about 6 inches off the floor, and make small, quick, up-and-down pulses with your legs.
27. Dynamic Prone Plank: Start in a standard plank position, raise your hips as high as they can go, and lower them back down.
28. Side Plank: Lie faceup, roll to the side, come up onto one foot and elbow, and hang tight for 30—60 seconds.
29. Russian Twist: Sit on the floor with your knees bent, move your arms from side to side in a twisting motion, and keep your back at a 45-degree angle to the floor.
30. Bicycle: Lie faceup with your knees bent, bring your knees in toward your chest, and bring your right elbow toward your left knee as your right leg straightens.
31. Crunch: Lie faceup with your knees bent, lower your chin slightly, and peel your head and shoulders off the floor.

Get moving, and remember to always listen to your body and modify exercises as needed!