She Strengthens

Unlock the Power of Bodyweight Exercises

Ditch the gym membership and get fit from the comfort of your own home! Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without any equipment. From legs and shoulders to chest and abs, we’ve got you covered with exercises that target every part of your body.

What is a Bodyweight Workout?

A bodyweight workout is a exercise routine that uses your own body weight to create resistance and improve strength, flexibility, and endurance. You’ve probably done a push-up before – well, you’ve already met bodyweight exercises! With bodyweight exercises, you can stay in shape without the need for a gym membership or expensive equipment.

Benefits of Bodyweight Exercises

• Efficient: Get impressive results from short workouts alone
• Cardio and strength: Keep your heart pumping while building muscle and flexibility
• Fat burning: The burn continues long after the workout
• Convenient: Do them anywhere, anytime, with zero excuses not to exercise
• Free: No gym membership or equipment needed!

Bodyweight Exercises vs. Other Workouts

Compared to gym workouts, bodyweight exercises offer more flexibility and convenience. You can do them anywhere, anytime, and they’re free! While gym equipment may provide more resistance, bodyweight exercises engage multiple joints and muscles with each move, making them super effective for improved strength and performance.

Bodyweight Exercises for Beginners

Try these beginner-friendly exercises to get started:

1. Arm Circles: Stand with your arms extended by your sides, perpendicular to your torso. Slowly make clockwise circles about 1 foot in diameter for 20-30 seconds.
2. Standard Push-up: With your hands shoulder-width apart, keep your feet flexed at hip distance and tighten your core. Bend your elbows until your chest reaches the floor, then push back up.
3. Plank: Lie facedown with your forearms on the floor and your hands clasped. Extend your legs behind you and rise up onto your toes. Keeping your back straight, tighten your core and hold the position for 30-60 seconds.
4. Squat: Stand with your feet parallel or turned out 15 degrees. Slowly start to crouch by bending your hips and knees until your thighs are at least parallel to the floor.
5. Lunge: Stand with your hands on your hips and your feet hip-width apart. Step your right leg forward and slowly lower your body until your left knee is close to or touching the floor.

Full Body Workout

Try these exercises to feel the benefits of your bodyweight routine across your entire body:

1. Inchworm: Stand up tall with your legs straight, making sure your knees aren’t locked. Slowly lower your torso toward the floor, then walk your hands forward.
2. Tuck Jump: Stand with your knees slightly bent, then jump up as high as possible. Bring your knees in toward your chest while extending your arms straight out.
3. Bear Crawl: Starting on your hands and knees, rise up onto your toes. Tighten your core, and slowly reach forward with your right arm and right knee, followed by your left side.
4. Mountain Climber: Start on your hands and knees. Bring your left foot forward to directly under your chest while straightening your right leg. Keeping your hands on the floor and your core tight, jump and switch legs.
5. Plyometric Push-up: Start on a well-padded surface and complete a traditional push-up. In an explosive motion, push up hard enough to come off the floor.

Get started with bodyweight exercises today and see the results for yourself!