She Strengthens

Get Fit Without a Gym: 46 Bodyweight Exercises to Try at Home

Are you tired of expensive gym memberships and crowded workout rooms? Good news: you can get a great workout without leaving your living room! Here are 46 bodyweight exercises to help you build strength, endurance, and flexibility from the comfort of your own home.

Legs

1. Plank to push-up: Start in a plank position, then lift into a push-up with your back straight and core engaged.
2. Wall sit: Slide your back down a wall until your thighs are parallel to the floor, keeping your knees directly above your ankles.
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 forward leg off the floor while lifting your arms overhead.
5. Pistol squat: Stand with your arms straight out in front of your body, 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, jump straight up, and switch legs in mid-air.
7. Curtsy lunge: Step your left leg back behind your right leg, bending your knees and lowering 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 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 Dolphin Pose, lean forward, and lower your shoulders until your head is over your hands.
14. Contralateral limb raise: Lie facedown with your arms outstretched, lift one arm a few inches off the floor, and hold for a few seconds.
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 into a handstand position against a wall, bend your elbows at a 90-degree angle, and lower your head toward the floor.
17. Judo push-up: From a push-up position, raise your hips, use your arms to lower the front of your body, 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.

Shoulders and Arms

19. Tricep dips: Sit on the floor near a step or bench, grab the edge, and straighten your arms, then bend your arms to a 90-degree angle.
20. Diamond push-up: Get into a push-up position with diamond-shaped hands, then do push-ups!
21. 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.
22. Shoulder stabilization series (I-Y-T-W-O): Lie facedown with your arms extended overhead, move your arms into each letter formation, and hold for a few seconds.

Core

23. L seat: Sit with your legs extended, place your hands on the floor, and lift your hips off the floor, holding for 5 seconds.
24. Rotational push-up: After coming back up into a starting push-up position, rotate your body to one side and extend your hand overhead, forming a T with your arms and torso.
25. Flutter kick: Lie faceup with your arms at your sides, lift your heels about 6 inches off the floor, and make small, quick pulses with your legs.
26. Dynamic prone plank: Start in a standard plank position, raise your hips as high as they can go, and lower them back down, continuing this movement for as long as possible.
27. Side plank: Lie faceup, roll to one side, come up onto one foot and elbow, and hang tight for 30-60 seconds.
28. Russian twist: Sit on the floor with your knees bent and feet together, lifted a few inches off the floor, and move your arms from side to side in a twisting motion.
29. Bicycle: Lie faceup with your knees bent and your hands behind your head, bring your knees in toward your chest, and bring your elbow toward the opposite knee.
30. Crunch: Lie faceup with your knees bent and your feet flat on the floor, lower your chin slightly, and peel your head and shoulders off the floor.

Get moving and get fit without leaving your living room!