Bodyweight exercises are a great way to stay fit and healthy, as they can be adapted to different fitness levels. These are essential bodyweight exercises for everyone and are generally safe and effective for people of all ages. Before highlighting the five exercises, I want to briefly explain why they are considered to be essential.
Why Are These Exercises Essential?
(1) Versatility
These exercises can be adapted to different fitness levels and modified to suit individual needs. Whether you’re a beginner or more advanced, you can adjust the intensity to match your current abilities.
(2) Functional Movement
Bodyweight exercises often mimic natural, everyday movements, promoting functional fitness. Squats, lunges, and push-ups, for example, engage multiple muscle groups and help improve coordination and balance.
(3) Accessibility
No special equipment is required for these exercises. They can be performed anywhere, making them accessible to individuals who may not have access to a gym or specific workout equipment.
(4) Full Body Engagement
Many of these exercises work multiple muscle groups simultaneously, providing a comprehensive workout for the entire body. This not only helps build strength but also enhances overall fitness and conditioning.
(5) Joint Health
Bodyweight exercises are generally lower impact than some other forms of exercise, making them suitable for individuals with joint concerns or those who are looking for exercises that are gentler on the joints.
(6) Progression and Adaptation
These exercises allow for gradual progression. As your strength and fitness levels improve, you can increase the intensity, add variations, or incorporate additional challenges to continue seeing benefits over time.
(7) Time Efficiency
Many bodyweight exercises can be performed in a relatively short amount of time, making them suitable for busy schedules. Short, effective workouts can be more sustainable for consistent fitness habits.
(8) Muscle Tone and Endurance
These exercises help promote muscle tone and endurance. Regular practice can lead to improved muscle definition and stamina, contributing to overall health and well-being.
(9) Foundation for Other Activities
Mastering these fundamental bodyweight exercises can serve as a foundation for more advanced fitness activities. Whether you eventually move on to weight training or more complex movements, a strong base of bodyweight exercises is often beneficial.
The Five Essential Bodyweight Exercises
Each exercise below also includes instructions on how to perform it correctly. Additionally, an alternative exercise is highlighted with a link to a video demonstration.
(1) Bodyweight Squats
- Stand with feet shoulder-width apart.
- Lower your body by bending your knees and hips, as if you’re sitting back into a chair.
- Keep your back straight and chest up.
- Lower down until your thighs are parallel to the ground, then push through your heels to return to the starting position.
Looking for a little variety? Try a ball squat.
(2) Push-Ups
- Start in a plank position with your hands placed slightly wider than shoulder-width apart.
- Lower your body by bending your elbows while keeping your body in a straight line.
- Push back up to the starting position.
Not quite ready for a standard pushup? Try a modified pushup.
(3) Lunges
- Stand with feet hip-width apart.
- Take a step forward with one foot, lowering your hips until both knees are bent at a 90-degree angle.
- The back knee should hover just above the ground.
- Push off the front foot to return to the starting position and repeat on the other leg.
Test your coordination and add some variety. Try a side lunge.
(4) Plank
- Begin in a plank position with your elbows directly beneath your shoulders and your body in a straight line from head to heels.
- Engage your core muscles and hold the position, making sure to keep your hips level.
- Start with shorter durations and gradually increase as your strength improves.
Don’t stop there. Make it a little more challenging by adding some movement. Try a body saw plank.
(5) Glute Bridges
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Press through your heels and squeeze your glutes to lift your hips towards the ceiling.
- Hold for a moment at the top, then lower your hips back down.
Ready to elevate and add some challenge? Try a ball one leg hip bridge.
Remember that the term “essential” in this context refers to the foundational nature of these exercises for a well-rounded fitness routine. However, it’s important to listen to your body, progress at your own pace, and consult with a fitness professional or healthcare provider if you have any concerns or health conditions.
