Theses muscles build stability, strength, and power. The sit-up is one of the fundamental exercises for improving core strength, but unlike the crunch, which encourages too much flexion of the spinal, the straight-leg sit-up is a much safer option.

Brace your core, eliminate the gap in your low back, and pull yourself up to a full seated position. If the straight-leg sit-up is a foundation exercise for core strength while moving the spine in flexion, then the elbow or palm plank is the foundational exercise for pillar strength, or the stability of your shoulders, core, and hips.

Holding the elbow or palm plank for extended periods of time strengthens the core, and — as a result — protects the spine from too much flexion or extension.

Squeeze your glutes and draw your belly button into your spine, and think about pulling your shoulder blades back up. Your head should remain in a neutral position. If the bodyweight squat is the number one exercise for your lower body, then the reverse lunge isn't far behind it. The reverse lunge is a staple exercise for building lower body strength while working them unilateral, or one at a time.

The reverse lunge strengthens the quads, hamstrings, glutes, and opens the hips. Related: Do You Have Lazy Glutes? Why You Need to Activate Your Glutes Before Training.

Stand tall, brace your core to maintain a neutral back position, and think about pointing your hips toward the floor rather than out in front of you.

With control, step back with one foot. Then, focus on slowly lowering into the lunge. Slowing the eccentric part of the exercise both increases muscle recruitment and reduces the risk of banging your back knee on the floor. Drive through your front heel to return to a full standing position, squeezing your glutes to fully extend your hips at the top.

Resist the urge to lean back as you do so. Focus on rising out of the lunge with your body as tall and straight as possible. The RFE split squat or rear foot elevated split squat, also know as the Bulgarian split squat is a progression from the reverse lunge.

It's a demanding, but low-impact exercise that strengthens the quads, hamstrings, glutes, and — when loaded with resistance — can force the muscles of the core to work very hard. Standing in front of a box that's just below knee height, place the top of one foot on the top of the box with your other foot comfortably in front of you.

Make sure your stance isn't too short or too far. A good rule of thumb is to start by standing two to three feet from the box.

Keeping your core braced and your torso upright, slowly lower yourself to where your back knee just about reaches the floor. Aside from the pull-up and a few others, there aren't too many bodyweight-only exercises to strengthen the muscles of the back.

This makes the superman a critical exercise. Not only does the exercise strengthen all of the muscles of the back, but it also strengthens the core, shoulders, and glutes too. Exercises like the superman prevent the rolling forward of the shoulders and neck that can habitually happen over time, typically with office workers.

Related: How to Unleash Your Inner Spartan If You Work at a Desk All Day. It can also improve insulin resistance and even reduce inflammation in postmenopausal women who are at risk for type 2 diabetes. Low-intensity bodyweight training offers benefits too.

A study on low-intensity bodyweight training for older adults showed significant improvements in physical function and muscular strength. Strength training combined with heart-pumping cardio supports long-term health and vitality, and everyone can benefit from this type of exercise.

No-equipment bodyweight exercises are an ideal way to get a strengthening workout anytime, anywhere—whether you're at home or traveling. The use of a high-quality exercise mat can enhance yoga, Pilates, or any other bodyweight exercise. Everyone can benefit from strength and resistance training, and there's plenty of evidence to support that getting strong, fit, and healthy protects us from chronic disease as we age.

Start with a light warm-up for 5 to 10 minutes. This can be walking, marching in place, or stepping side to side. The goal of the warm-up is to get your blood circulating, heart pumping , and body temperature rising in order to prepare your muscles and joints for the higher-intensity exercises.

Many bodyweight exercises can be performed on repeat for 30 seconds to 2 minutes, depending on your conditioning. The idea is to transition to the next exercise smoothly but quickly, resting in between each exercise for up to a minute, if need be.

Depending on which exercises you want to perform, you can continue a bodyweight exercise routine as long as you like, but try to aim for 20 to 30 minutes. That might mean completing a couple of sets of each exercise, depending on how many exercises you choose to do. When you're finished, cool down with at least 5 minutes of gentle stretching and simple movement.

Be sure to hydrate and replenish your body with healthy fuel. It's important to pay attention to your body while you're doing these exercises. If you feel any pain, stop the exercise immediately and rest. Listening to your body and knowing your limits can help prevent injury.

The best part about having a variety of bodyweight exercises to choose from is you can custom tailor your workout to suit your level of fitness.

Some require basic at-home gym equipment like a pull-up bar or props you can easily find around the house, while others simply use your own body weight. These are some of the best bodyweight exercises for building and maintaining muscle strength and endurance and establishing an interval training routine.

Depending on what you have on hand, you might even try them all. Exercises that target the abdominals and strengthen the core prepare you for tougher full-body bodyweight exercises.

They also help you perform the moves for longer. If you're still developing core strength, try some of these ab exercise options or a minute core workout.

To perform a basic abdominal crunch , lie on your back with your knees bent and feet flat on the floor, maintaining a neutral spine. Place your fingertips to each side of your head, just behind your ears. Curl up slowly so both your shoulders lift off the floor a few inches.

Hold for 2 seconds and return to the starting position. Repeat the crunches for up to 2 minutes. For this variation on the classic crunch , lie on your back with your hands by your sides. Lift your legs in the air as you flex your hips to about 90 degrees and maintain a neutral spine. Take a deep breath in and, as you exhale, lift your hips off the floor as you imagine trying to touch the ceiling with your toes.

Your knees will come toward you slightly to flex your hips past 90 degrees, but be mindful not to move in a rocking motion. Hold a few seconds and repeat for up to 2 minutes. Rest for 1 minute. Superman exercises target the abdominals and lower back.

Lie on your stomach with your arms extended in front of you and legs stretched out behind you. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower.

Be mindful of any discomfort or pain in your lower back, as this could indicate your limbs are too far off the ground. You can also try alternating supermans by lifting and lowering the opposite arm and leg. Repeat for up to 2 minutes.

Push-ups are a time-tested strength-building exercise for the upper body and core. Start in a plank position or lower your knees if you're still building up your strength.

Perform 4 push-ups with abs in and spine neutral. On the fifth pushup, lower halfway down and hold for 4 counts. Push back up and repeat the series—4 regular pushups and 1 halfway down—five or more times for up to 2 minutes.

Get into a plank position with your hands a little wider than your shoulders and your legs parallel. Pull your abdominals in and up to engage your core and maintain a neutral spine to avoid collapsing in your shoulders or dropping your hips.

Push into your hands to prevent "banana back" as you reach through the crown of your head. Keep your gaze to the floor or a few feet out in front of you as you extend through your cervical spine neck. Try to hold this position for as long as you can, ideally for the full 2 minutes.

Mountain climbers , also known as running planks, target the whole body. Keep your hands on the ground and push off with the balls of your feet so you alternately lift each knee to your chest similar to running in place for up to 2 minutes.

Keep your spine neutral, not arched. Pull-ups are a simple way to build serious upper-body strength. The pull-up exercise does require some basic equipment such as a pull-up bar hung in a doorway, or some creativity.

If there's a playground in your area, there may be a bar you can hang from there. Start by hanging and allowing your arms to fully extend overhead. Exhale as you pull yourself up with your chin level to the bar.

Pause at the top, then inhale as you lower. Repeat the pull-up 5 times or more and then rest. Sit on the edge of the chair with the palms of your hands down and gripping the edges. Slide forward just far enough that your rear clears the edge of the chair and bend your elbows to 90 degrees.

And just like doing slower circuit workouts, you can practice bodyweight training at home. What qualities as high-intensity? Between intense intervals of performing reps very quickly, which should last about 30—60 seconds, take the same amount of time to rest.

Above 85 percent of your max heart rate is the anaerobic threshold, or the point at which your body starts experiencing an afterburn effect that causes you to burn calories long after the workout is over. While cardio has its benefits, nothing beats strength training for long-term weight management.

And when it comes to strength training, bodyweight exercises are the safest, most convenient and least expensive workouts to do. Not only do they use your own bodyweight to work out, but they build muscle that burns fat long after your workout is done. Bodyweight workouts are more attractive to people who find weight machines or the gym intimidating or too costly.

And their benefits include more than just building lean muscle mass — which is the main, most impressive benefit, of course. Bodyweight exercises also improve heart health, prevent and treat diabetes, improve your mood, help maintain cognitive function, and strengthen joints and bones.

So stop making excuses and start your strength training today with bodyweight exercises! Most Popular Food Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. More Fitness Dr. Axe on Facebook 1 Dr. Axe on Twitter 22 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr.

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Bend your elbows to a degree angle. Pause for a second. Your body should be hovering just above the floor. Slowly return to the starting position by pushing through your palms.

Muscles worked: Chest, shoulders, triceps, and core. Start in a plank position. Place your forearms on the floor, parallel to each other. Your spine should be parallel to the floor. Brace your core as you push through your toes.

Hold this position for at least a few seconds, keeping your body in a straight line. To modify this exercise, place your knees on the ground. Muscles worked: Core particularly your transverse abdominis, obliques, and rectus abdominis. This is an effective way to work your lower body.

Start with your feet positioned a little wider than hip-width distance apart. Rotate your toes out to a degree angle. Slowly bend your knees, sinking your lower body toward the ground. Keep your head and chest up.

Pause when your thighs are parallel to the floor. Push through your heels to return to the starting position. Muscles worked: Quads, hamstrings, and glutes. This is a full-body movement designed to increase your heart rate and work your cardiovascular system. Begin with your feet together and your hands at your sides.

Jump your feet out, raising your arms over your head at the same time. You can opt to clap your hands together over your head. Return to the starting position by jumping your feet back together and swinging your arms back down.

To modify this exercise, step your feet out to the sides instead of jumping. Muscles worked: Glutes, quads, and shoulders. These are good for working your lower body in a unilateral fashion. Start in a standing position with your feet shoulder-width apart.

Take a large step back with your right leg, leaving your left foot rooted into the ground. Bend each leg, creating a degree angle with your left leg. Your left thigh should be parallel to the ground. Step your right foot back to the starting position.

Brace your core to protect your spine. Switch sides and repeat, stepping back with the left leg. Muscles worked: Glutes, hamstrings, calves, and quads. Want to bring your heart rate up? The quicker you perform this exercise, the more taxing it is on your cardiovascular system.

Start in a high plank position. Drive your knees in toward the center of your chest, alternating legs. Keep your spine parallel to the floor.

Engage your core to protect your spine. Muscles worked: Shoulders and core. Start in a standing position. Position your feet hip-width apart.

Reach down to the ground. Place your hands on the floor and hop your feet back into a plank. To eliminate the jump, step your feet back instead.

Lower your chest to the ground—or remain in your plank. Hop or step your feet outside your hands. Complete one squat jump—or bodyweight squat—and return to the starting position. Muscles worked: Quads, hamstrings, and core. Start in a plank.

Bend your right arm and drive your elbow up toward your ribcage, squeezing your shoulder blades and rhomboids to activate and engage your upper back. Engage your core to protect your lower back.

To modify this exercise, keep your knees on the ground. Place your right arm back down in the starting position. Repeat on the left side.

Muscles worked: Shoulders, back, and core. Lie on the ground with your knees bent and your feet flat on the floor. Your heels should be about 6 to 8 inches away from your glutes.

Push your hips up toward the ceiling, creating a straight diagonal line from your feet to your hips. Squeeze your glutes at the top of this exercise. Slowly lower your hips back down to the ground. Jump back across to land on your left foot. Start on all fours. Pull your right knee toward your chest, keeping your foot flexed.

Then, kick your right leg up behind you and toward the sky, then back down, keeping your knee bent and foot flexed. Stand with your feet hip-width apart and hands behind your head and elbows wide.

Lift your left knee toward your left elbow while you bend your torso up and over to the left. Lie on your back with your knees bent and feet flat on the floor.

Lift your left leg straight up above you, toes pointing at the ceiling. Your left knee should be directly over your left hip. Raise your hips and lower them back to the ground, keeping your leg in the air.

Lift your right leg, extending it behind you. Swing your right leg to the right side and then back to center. Stand tall with your feet hip-width apart. Step your left leg diagonally behind your right leg and bend your knees to lower into a lunge.

Push through your right heel to stand, and sweep your left leg out to the side. Amber Venerable. Start in a high plank position with your hands flat on the floor a little bit wider than shoulder-width apart, wrists under shoulders.

Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can. Push back up to start. Stand with your legs wider than hip-width apart, knees bent, and upper body hinged slightly forward. Place your hands on the ground in front of you, then jump your straight legs back into a high plank.

Jump your feet to the outsides of your hands and bring your hands toward your chest to return to the starting position. Stand with your feet hip-width apart. Run in place, bringing your knees up toward your chest as high as possible while pumping your arms. Keep your chest lifted, core engaged, and land lightly on the balls of your feet.

Start in high plank. Keeping your core engaged, jump your feet out and in like jumping jacks. Take a big step out to your right. Bend your knee and push your butt back to do a side lunge. Keep your chest lifted and core tight. Stand tall with your feet together and hands on your hips.

Step your right foot to the right, so your feet are just wider than shoulder-width apart. Drop your butt back and bend your knees to lower into a squat. Straighten your knees and bring your foot back to the starting position.

Start in a high plank with your shoulders above your wrists and abs tight. Step your right foot and right hand to the right, immediately following with your left foot and left hand. Take a few "steps" in one direction, then walk in the opposite direction.

Step forward with your left foot into a forward lunge, with both knees bent so that your knees so that the front thigh is parallel to the floor and the back knee is about two inches from the floor.

Push off your front foot, hover your foot as you stand straight up, and immediately step back into a reverse lunge. Drive through your front foot to stand back up. Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.

Your elbows should be at about a degree angle to your torso. Stand with your feet slightly wider than hip-distance apart. Sit your butt back and bend your knees to drop into a squat, keeping your chest upright.

Jump up into the air as high as you can and straighten out your legs. Land back on the floor with soft knees.

Stand with your feet together. Take a big step forward with your right foot. Bend your right leg until your front thigh is parallel to the floor and your back knee is just barely touching the floor.

Push up through your back front heel to return to the start position. Bend one arm to bring the elbow and forearm to the floor. Bring the other arm down so you are in a forearm plank.

Push back up to the start position, placing each hand where your elbows were. Repeat this pattern, alternating which side you lower first with each rep. Start standing with your feet together, hands at your chest. Jump your feet out and sit back into a small squat.

Jump your feet back together to return to standing. Bring your right knee to your chest and extend the right leg to the ceiling.

Keep your left leg extended and off the floor about 3 to 5 inches. Interlace your fingertips behind your right knee. Using your abs not your hands , pulse your upper body up 3 to 5 inches. Make sure your low back stays planted firmly on the floor.

Stand with your feet shoulder-width apart, arms by your sides. Bend your knees and reach forward to place your hands on the floor. Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows. Use your arms to quickly push your body back up and hop your legs back under your body.

Jump straight up into the air, reaching your arms overhead. End with your knees slightly bent. Stand with feet hip width apart, hands at your sides. Hinge at your hips and bend your knees to extend your left leg behind you no higher than your hips as you reach your left arm to ground about a foot ahead of where your left foot was.

Drive your left knee up to return to an upright position, and hop on your right foot. Start lying flat on your back, your knees bent and your heels a few inches away from your butt. Your feet should be about hip-distance apart. Lift your hips up, then lower them back to the ground.

Lift your right leg to the side, keeping your knee bent, until your knee reaches hip height. Lower to start, hovering your knee above the ground. Lunge back with your right foot, bending both knees 90 degrees. Straighten your left leg and jump into the air while driving your right knee up in front of your body.

Immediately lower your right foot back into a lunge. Stand with your feet together, arms straight at your sides. Slowly hinge forward at the hips, keeping your back flat as you lift your right leg out straight behind you and reach your right arm down toward the floor.

At the bottom of the movement, your torso and right leg should be almost parallel to the floor. Keeping your core tight, stand up straight, keeping the right leg straight and keeping the weight in your left foot.

Start in a high plank with your core engaged. Bring your left knee underneath your body toward your right elbow by twisting your torso slightly. Repeat the movement alternating sides. Start standing with your feet wide and your toes slightly turned out.

Keep your right foot flat on the ground. Lower your butt a few inches toward the ground while keeping your chest up.

Continue pulsing up and down. Start on all fours with your knees under your hips and hands under your shoulders. Lift your left leg and flex your foot as you kick it back behind you and straighten your leg.

Return to start. Sit on floor with your knees bent, feet lifted, and your hands behind head. Keep your chest up and back straight as you lean back to engage your abs. Twist to bring your right elbow to your left knee, straightening your right leg. Alternate sides with control. Start in a high plank with your feet hip-width apart.

Tap each hand to the opposite shoulder while engaging your core to keep the hips as still as possible. Stand next to a wall, far enough away so that you can bend your torso forward and press your palms against it, elbows bent. Place both hands on the wall.

Lift your right leg off the ground, parallel to the floor. Bring your right knee in toward your right elbow. Then, flex your foot and kick the leg back out straight to the parallel position. Start on your hands and knees in tabletop position with your wrists above your shoulders and your knees below your hips.

Lift your knees just a few inches off the ground. Use your core to balance and keep your back flat. Slowly tap your hand to your opposite knee. Repeat, alternating sides. Keep your torso still and try not to twist your body.

Start in a forearm side plank on your left side with your left elbow on the floor below your shoulder. Place your right arm behind your head. Rotate your torso toward the floor, bringing your right elbow to meet your left hand.

Many of these moves are similar to calisthenics. Keep thing simple at first and and time-efficient, since the more convenient your exercise routine is, the more likely you are to stick with it. Try creating your own circuit workout by combining 5—10 different bodyweight exercises below.

Each can be done one after the other for the best results, without much rest in between. This gets your heart rate up quickly and gives you the benefits of a cardio workout at the same time. If not, this is simply something to work toward.

Do bodyweight exercise circuits 3—4 times per week, taking rest days in between or alternating with cardio to give your body time for proper muscle recovery. In addition, many butt workouts include bodyweight exercises such as the donkey kick.

How do you know how many repetitions you should do? Do what feels right and always focus on form, while listening to your muscles for feedback. Usually 12—20 is a good number of reps to aim for, but it depends on your abilities and level of fitness.

Begin with light loads and slow speed to get proper form down, then increase difficulty if you can maintain proper form by doing more reps or performing the exercise at a quicker speed.

Your muscles should be fatigued at the end but not in complete pain, strained or injured. To keep things interesting, you might want to also invest in some simple at-home tools that make incorporating bodyweight or strength exercises throughout the day easier than ever:.

Kicking it up a notch and performing strength training at a higher intensity has numerous benefits. And just like doing slower circuit workouts, you can practice bodyweight training at home. What qualities as high-intensity? Between intense intervals of performing reps very quickly, which should last about 30—60 seconds, take the same amount of time to rest.

Above 85 percent of your max heart rate is the anaerobic threshold, or the point at which your body starts experiencing an afterburn effect that causes you to burn calories long after the workout is over. While cardio has its benefits, nothing beats strength training for long-term weight management.

And when it comes to strength training, bodyweight exercises are the safest, most convenient and least expensive workouts to do. Not only do they use your own bodyweight to work out, but they build muscle that burns fat long after your workout is done.

Bodyweight workouts are more attractive to people who find weight machines or the gym intimidating or too costly. And their benefits include more than just building lean muscle mass — which is the main, most impressive benefit, of course.

Bodyweight exercises also improve heart health, prevent and treat diabetes, improve your mood, help maintain cognitive function, and strengthen joints and bones. So stop making excuses and start your strength training today with bodyweight exercises!

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Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest 90 Share on Email Print Article Axe on Facebook 17 Dr. Axe on Pintrest 77 Share on Email Print Article Read More. Axe on Facebook Dr. Axe on Twitter 4 Dr. And here are some more. This move plays a starring role in this epic core and butt workout.

There are plenty of ways to do a push-up. This is a really effective one. There are plenty more bodyweight exercises for your triceps here.

But first, try these:. Rihanna would approve of this one! Here are 12 more boxing moves that can improve your core strength.

Bodyweight exercises can work wonders for your core. Looking to strengthen your back? Try these moves. There are plenty more side planks where this came from. Follow the same rundown for the single-leg press see number 48 , but bring both legs up at the same time, pushing your hands against your knees.

Want to be a speed demon without getting off the floor? Thanks to our friends at Lululemon for outfitting our model in the Swiftly Tech Racerback and Ebb To Street Pant. Officially, calisthenics is a type of fitness training that uses gravity and body weight as the primary source of resistance.

Here's everything you…. Adding jumps to your bodyweight workout can help you make serious fitness gains. Build strength and muscle with these targeted bodyweight exercises for your biceps - no dumbbells or barbells required. Is pilates better for your body than gym workouts? Read on to find out!

The steam room isn't just super relaxing — it may have some pretty legit health benefits, too. But, it's important to know how to use a steam room so…. Hip mobility stretches are a great way to reduce hip pain, enhance mobility, and increase flexibility.

Here's a roundup of the 10 best to try at home…. The Russian twist is a workout that targets the core, hips, and shoulders. Here's a step-by-step guide on how to perform this exercise. We also have….

Ready to level up your leg game? Try these 11 quad exercises at home or in the gym. Deadlifts are a great way to increase strength and enhances muscle definition. Here's how to do deadlifts like a pro. Medically reviewed by Daniel Bubnis, M.

What is a bodyweight workout? The benefits Bodyweight exercises vs. Lift yourself: What is a bodyweight workout? Benefits of bodyweight exercises. Bodyweight exercises vs. other workouts. Bodyweight moves for beginners.

Share on Pinterest. Full body. Chest and back. Shoulders and arms.

Switch up your wall sit with wall squat thrusts, which can also be performed for up to 2 minutes. To do them, turn around to face the wall and keep your feet about hips-width distance apart a few feet from the wall.

Reach your arms in front of you and press your hands into the wall for support. Slowly lift one knee a few inches in toward your chest and then lower, then lift the opposite knee and lower.

As you improve your fitness, you can increase your leg lift speed and shift your weight onto the ball of the grounded foot.

This dynamic move will test your balance and fire up your glutes. Place an object on the floor, several feet in front of you a book, perhaps. Stand on one leg and balance on it for 20 to 30 seconds, then add a slight squat motion. Slowly squat down even more and reach out with one arm and gently touch the object on the floor.

Keep your spine as close to neutral as you can and slowly return to an upright position using your core muscles. After repeating for about a minute, perform the exercise on the other side. The jump squat , also known as a squat jump or tuck jump, is a bodyweight exercise favorite due to its explosive power that targets the core and lower body muscles.

Start with your feet shoulder-width distance apart and knees slightly bent. Bend your knees and lower into a squat as you engage your quads, glutes, and hamstrings. Using your lower body, push off the floor and allow your legs to extend as you jump a few inches or more to lift your feet off the floor.

On your descent, control your landing by lowering to the balls of the feet first, followed by the arches and heels, and then return to a squat to repeat another jump. Continue for 30 seconds up to 2 minutes. Squat thrusts are a version of burpees that work the entire body and get the heart pumping.

Stand with your feet a little wider than hip-width distance apart and lower into a deep squat as you touch your hands to the floor just in front of you. Jump your feet out behind and land in a pushup position with your body in a straight line, then right away, jump your feet back to your starting position.

Continue jumping your feet out and back in using quick, yet controlled movements for up to 2 minutes, completing 1 to 3 sets. Add more intensity by standing up each time you jump the feet back in and then jump up, which turns this explosive move into a burpee variation.

Jumping jacks burn up to calories per minute, making this classic move a great full-body combination of cardio and strength training. Because jumping jacks are a high-impact exercise, you'll want to wear proper athletic shoes to protect your joints. To increase the level of intensity in your jumping jacks, you can try plyo-jacks.

These incorporate a deep squat then an explosive jump in the air. These lateral plyometric jumps improve agility and increase power and endurance. Start standing with your feet parallel. Jump to the right several feet and bend your knees as you land in a squat position.

Jump back to the left, drawing your feet together, then lower into another squat. Continue jumping from side to side. Use a small object to jump over if you like cone, book, yoga block, etc. and continue for up to 2 minutes. This lower-body move requires some coordination but is sure to get your heart rate up.

Start by standing with your feet together. Stride backward with one leg to tap the ball of the foot to the floor as you raise the arms to shoulder level. Lower the arms to your side as you step back to your starting position.

Repeat with the other leg. Pick up the pace and keep moving for up to 2 minutes. Lunges target the hips, glutes, and thighs, and adding a jump gets the heart pumping. Start in a classic lunge position with one foot forward and one foot back. Bend your knees deeper, and then jump up high to switch leg positions.

Use explosive, but controlled movements. Repeat the jump lunges for up to 2 minutes. Walking lunges work the quads, glutes, hamstrings, calves, and core. Start at one end of the room and take a long stride forward with the right leg and bend the knee to 90 degrees to land in a lunge.

Straighten the knee to stand back up, and step forward with the other leg to land in another lunge. Continue the walking lunges until you reach the other side of the room, and then turn around.

Perform walking lunges to the other side of the room and turn around again, continuing the exercise for up to 2 minutes. At-home shadow boxing provides cardio and strength training and tests balance and coordination.

Focus on controlled movements with your air punches, and stay light on the balls of your feet with your knees slightly bent and feet in position.

Practice jabs and uppercuts and all your favorite boxing moves. Hold a water bottle or light dumbbells in each hand for more resistance training. If you are motivated and a little creative, you can get a bodyweight workout anytime, anywhere to improve your physical fitness and overall health while strengthening your heart and lungs.

If you're new to full-body exercises and have any health concerns, check with your health care provider before beginning a bodyweight exercise program, and always listen to your body for signs of pain or injury. Martins FM, de Paula Souza A, Nunes PRP, et al.

High-intensity body weight training is comparable to combined training in changes in muscle mass, physical performance, inflammatory markers and metabolic health in postmenopausal women at high risk for type 2 diabetes mellitus: A randomized controlled clinical trial.

Exp Gerontol. Kanda K, Yoda T, Suzuki H, et al. Effects of low-intensity bodyweight training with slow movement on motor function in frail elderly patients: a prospective observational study.

Environ Health Prev Med. Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. McLeod JC, Stokes T, Phillips SM. Start in a high plank position. Drive your knees in toward the center of your chest, alternating legs.

Keep your spine parallel to the floor. Engage your core to protect your spine. Muscles worked: Shoulders and core. Start in a standing position. Position your feet hip-width apart. Reach down to the ground. Place your hands on the floor and hop your feet back into a plank.

To eliminate the jump, step your feet back instead. Lower your chest to the ground—or remain in your plank. Hop or step your feet outside your hands. Complete one squat jump—or bodyweight squat—and return to the starting position. Muscles worked: Quads, hamstrings, and core.

Start in a plank. Bend your right arm and drive your elbow up toward your ribcage, squeezing your shoulder blades and rhomboids to activate and engage your upper back.

Engage your core to protect your lower back. To modify this exercise, keep your knees on the ground. Place your right arm back down in the starting position. Repeat on the left side. Muscles worked: Shoulders, back, and core.

Lie on the ground with your knees bent and your feet flat on the floor. Your heels should be about 6 to 8 inches away from your glutes. Push your hips up toward the ceiling, creating a straight diagonal line from your feet to your hips. Squeeze your glutes at the top of this exercise. Slowly lower your hips back down to the ground.

Muscles worked: Glutes, core, hamstrings, and calves. Clasp your hands behind your head. Make sure your feet are directly underneath your hips. Keep a slight bend in your knees. Hinge at your hips, allowing your upper body to tilt forward until your spine is parallel to the floor.

Slowly lift up and return to the starting position. Muscles worked: Hamstrings and glutes. Lie on your back. Extend your feet straight up toward the ceiling. Lift your head, neck, and shoulders off of the ground. Reach your fingertips toward your feet.

Lower your upper body back to the ground. Keep your arms extended. To progress this movement, extend your legs and arms in opposite directions as you lift up and lower down. Muscles worked: Core. Subscribe for a weekly dose of fitness, plus the latest promos, launches, and events. Standing in front of a box that's just below knee height, place the top of one foot on the top of the box with your other foot comfortably in front of you.

Make sure your stance isn't too short or too far. A good rule of thumb is to start by standing two to three feet from the box. Keeping your core braced and your torso upright, slowly lower yourself to where your back knee just about reaches the floor.

Aside from the pull-up and a few others, there aren't too many bodyweight-only exercises to strengthen the muscles of the back. This makes the superman a critical exercise.

Not only does the exercise strengthen all of the muscles of the back, but it also strengthens the core, shoulders, and glutes too. Exercises like the superman prevent the rolling forward of the shoulders and neck that can habitually happen over time, typically with office workers.

Related: How to Unleash Your Inner Spartan If You Work at a Desk All Day. Brace you core and lift both your legs and arms up off of the ground.

Keep your head in a neutral position. Pause and return to the start position. Similarly to the superman, I,Y,T's are a series of movements that strengthen the shoulders and back.

The exercise can be performed as a strength-building exercise, a dynamic warm-up exercise, or as a mobility exercise. Standing upright with your feet about shoulder width apart, hinge at the hips and raise both of your arms straight overhead into an I position.

Keep you core tight and try not to arch your lower back when going overhead. Return to the start position.

If the squat is the number one movement for your lower body, then the push-up and pull-up are fighting for the number one upper-body slot. Not only is the push-up essential for building upper-body strength in the chest, shoulders, and triceps, but the exercise is also the progression to a plank, as the core is also put to work.

Slowly lower yourself to the floor with your elbows tracking slightly toward the body. As you just about reach the floor, return up to the top. The lateral bound is a ballistic bodyweight exercises that builds both strength and power throughout the entire lower body.

It works the quads, hamstrings, and glutes, unilaterally, or one side at a time. This exercise is an essential for functional movement, as the strength that it builds protects the knees, hips, and ankles from the demands of sport. Jump laterally to the other side and land on your opposite foot.

Quickly rebound and jump back. Try to land softly on the balls of your feet. Take the reverse lunge or split squat and make it dynamic. This is the strength and power exercise that works the quads, hamstrings, and glutes. It safeguards the knees, hips, and ankles — much like the lateral bound.