Rising Father

Who needs the gym? 10 bodyweight exercises you can do at home


Do you hate the gym? Want to get fit but don’t have time for a routine workout? Maybe body weight exercises are your answer. Check out this blog post where we discuss 10 body weight exercises that can be done at home and WHY you should be incorporating body weight exercises into your workout. You’ll find some of my favorite body weight workouts and how to do them properly. I will also share the many health benefits of doing body weight exercises such as increased muscle tone, improved balance, and lower risk of injury.

Are Body weight Exercises Effective?

Yes, says Dr. Edward Laskowski from the Mayo Clinic. He says that body weight exercises can be just as effective for many health goals as using dumbbells and weight machines at the gym.

Body weight workouts can be just as effective and efficient for strength building, endurance, flexibility, and balance as those done with weights. These workouts help injury-proof the body and may offer a break in training from doing weights.

Not only are they effective, but they also have many health benefits. First off, body weight exercises will improve muscle tone and strength by building lean muscle tissue that is generally not found with cardiovascular exercise routines alone. This means you’ll be less likely to injure yourself when doing other physical activities.

A research review published in 2013 shows that outdoor exercise has been shown to boost mood and reduce stress. Along with supplying your body with much-needed fresh air, it also increases levels of exertion.

Other health benefits of body weight exercises:

  • Improves posture: The body is forced to work against gravity, which strengthens the muscles and spine. This 2017 study found that body weight exercise improved posture, strength, and body composition.
  • Improves core strength: Strengthening your core helps you improve balance, stability, as well as reducing injury risk during daily activities such as walking upstairs or sitting for extended periods of time.
  • Increases bone density: Body weight exercises can help prevent osteoporosis by increasing muscle mass and pushing calcium into bones where it’s needed most. There are two types of exercises: weight-bearing and non-weight bearing. Weight-bearing exercises involve using your muscles to push and pull against gravity. These exercises help you build strong bones. Non-weight-bearing exercises do not involve challenging your muscles against gravity. They might be good for your health, like walking or swimming, but they won’t help you strengthen your bones.

10 Body Weight Exercises:

1) Planks:


  • Get in a push-up position
  • Keep your body straight from head to heels.
  • Do this for 60 seconds with as much form as possible. You can also do planks on an exercise ball, or you could modify it by resting your hands and feet on the ground.

Benefits: This is one of the best exercises for improving posture, strengthening your core muscles and abs, as well as increasing balance.

Tip: You can also do planks with one foot on a bench or chair for an added challenge!

2) Push-up: 


  • Lie faced down on the floor, hands under your shoulders.
  • Tighten abs and butt.
  • Push up with arms from a plank position to full extension.
  • Return to the start position by bending elbows slightly at the top of the push-up.
  • Keep your body straight throughout the exercise.

Benefits: Push-ups are one of the best exercises you can do for building upper body strength and improving shoulder stability, which makes them great for weight loss. They also help with isolating each arm individually so that you focus on working different muscles in turn. This helps keep workouts more balanced by not overworking any particular muscle group.

Tip: Here’s an extra tip for doing push-ups: Put a folded towel or yoga mat under your hands. This makes the push-up more comfortable and helps you avoid wrist pain.

3) Squat:


  • Stand with feet shoulder-width apart, toes pointed straight ahead or slightly out.
  • Bend knees and lower body until thighs are parallel to the ground or just below. Keep back straight, chest up, and weight on heels of the foot
  • Return to standing by pushing into the floor through your heel as you lift your hips from a low position, then squeeze glutes at top of the movement
  • Repeat for desired reps **

Benefits: Squats work all four major muscle groups including quadriceps (front of thigh), hamstring (backside), and calves while strengthening core stabilizers in the stomach area. This exercise is great because it burns calories but also builds muscle, which helps control future fat gain!

Tip: Pretend that someone is about to hit you in the stomach with their fist, so tighten your core muscles before they punch you. This is the feeling of the tight core you should have when doing squats.

4) Sit-ups:

  • Lay on your back with both of your feet flat on the ground keeping your knees bent at a 90-degree angle.
  • Put your fingertips on the back of your ears
  • Lift your torso up as close to your thighs as possible
  • Lower back down to the starting position
Benefits: Sit-ups are an exercise that targets the muscles in your belly, lower back, and hip flexors. When you do sit-ups slowly and carefully, they won’t hurt your back. They can even be helpful for digestion and help build muscle over time. Tip: Do 2-3 times a week. You need to give your abs time to recover between workout sessions for optimal growth.

5) Lunges:

  • Stand up straight with your feet close together.
  • Take a big step forward with one foot, then bend both knees and lower the body so that it is in between the two legs.
  • Push off of the front leg to return to starting position while returning the back heel of the lead foot to the ground.
Benefits: This exercise works out the glutes, quadriceps, hamstrings, and calf muscles all get a workout when doing lunges – which makes for an excellent workout! Lunges are best done on hard surfaces because they help strengthen joints such as ankles (ankle dorsiflexion) and hips (hip extension). This means you will have more stability throughout your body due to strengthening these joints through lunge movements. Tip: The front knee should always remain in line with the toes. The back leg should be straight and stable on the ground, not bent or leaning forward.

6) Pull-ups:

Instructions: Place your hands on the bar with an overhand shoulder-width grip. Squeeze your abs and glutes while lifting yourself up, until your chin touches the bar.

  • Keep your toes pointed down and legs straight throughout the motion.
  • Slowly lower down to the starting position. Repeat as necessary for the desired number of reps or time interval (30 seconds).
  • If it is too difficult, try using an elevated surface like stairs in order to build arm strength and eventually progress into doing traditional pull-ups. The same can be done while kneeling on the ground if still not strong enough for standing pull-ups.


*Improves upper body strength, grip strength, shoulder mobility, core stability, balance, and coordination.

*Decreases body fat percentage

*Increases bone density

*Improvements in the flexibility of muscle tissue

Tip: Keep body straight throughout the movement; avoid bending at spine or hips so that center of gravity stays over feet during movement; keep elbows tucked close against the body, so they do not flare out beyond sides

7) Dips:

  • Lean forward from a standing position about 45 degrees and place hands on the ground (or low table or chair)
  • Keep body straight
  • Push up, extending arms fully at top of the movement to lift body weight upwards
Benefits: *Improvement in shoulder strength, extension, stability; *improved pectoral muscles and triceps. Tip: Keep back straight during movement so that the spine stays neutral throughout exercise. Avoid arching the lower back while lifting shoulders towards ears as this can lead to injury. This is especially true for beginners who may not be accustomed yet to handling their own body weight effectively without discomfort!

8) Step-ups:

  • Hold a chair, table, or sturdy object for balance.
  • Place one foot on the step and then push up with that leg until your body is standing straight on top of it.
  • Slowly lower down onto the other leg by bending at both knees to descend towards the floor before pushing back up again using either foot to complete a single repetition.
  • Switch legs between reps as desired.
Benefits: The exercise targets muscles in our quads, hamstrings, and glutes while also working out our core. Tip: Stand next to something tall enough so when you bend your knee right now (or even just walk over) you can place your right heel against it without going past its height.

9) Downward Dog:

  • Your feet should be planted firmly and hip-width apart, toes flexed.
  • Tighten the thighs to lift the hips up off the ground so that the body forms a flat inverted V shape.
  • Lengthen arms straight out from shoulders as much as possible while maintaining downward pressure into palms.
  • Hold for 30-60 seconds, slowly lower yourself down, and repeat.
Benefits: *reliefs back pain *strengthens the spine, shoulders, and arms *increase circulation in your body *relieves stress. Tip: If you have a bad back, take care to not overarch your lower spine.

10) Wall Squat:

  • Stand in front of a wall with your feet knee-length away from the baseboard, so your ankles go straight down.
  • Place your arms on top of your head, then slide down into a squat position until you feel discomfort in your thighs or knees (stop before reaching 90 degrees). Hold for 30 seconds and repeat four more times.
  • You can decrease the difficulty by placing your hands against the wall to support some weight as you perform squats. Keep elbows close to the body as they provide stability during movement.
Benefits: Wall Squats are an easy way to strengthen the glutes, hamstrings, and calf muscles while also working on balance and coordination. Tip: To make it harder, raise one leg in the air.

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