You don’t need a gym, fancy equipment, or heavy weights to get a toned body. With these 9 body weight exercises, you’ll be rocking your core, arms and butt.
Let’s get to work! Do two rounds of this routine. In each set, beginners perform 5-8 reps, and advanced athletes perform 10-15 reps. Or simply fit any of the exercises into your regular workout.
1. Single Leg Deadlift
Main Muscle: Hamstrings, glutes, abdominal
Directions:
- Stand on one leg.
- Perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
- Continue lowering your arms until you are parallel to the ground, and then return to the upright position bringing your leg and arms together.
- Repeat with the other leg.
2. Pike Push-Up
Main Muscle: Shoulders
Directions:
- Start from a classic pushup position.
- Keep your legs straight and walk your hands back so you are in a pike position.
- Your upper body and lower body should be at about a 90 degree angle.
- Extend the arms overhead so that they are in line with your spine and reaching straight out from the shoulders. That part is important because it is that position that works the shoulders.
- Contract the core.
- Bend the elbows and lower yourself down until your head almost contacts the ground.
- Press back up.
3. Hyperextension
Main Muscle: Back
Directions:
- Lie face down on the platform (a hyperextension bench, or Swiss Ball) tucking your ankles securely under the footpads.
- Adjust so your upper thighs lie flat leaving enough room for you to bend at the waist without any restriction.
- With your body straight, keep your arms up on the sides (can be in front of you bent or behind your head). This will be your starting position.
- Start bending forward slowly at the waist as far as you can while keeping your back flat bringing your arms forward. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
- Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
- Repeat for the recommended amount of repetitions.
4. One Arm Push-Up
Maine Muscle: Chest
Directions:
- Begin lying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
- Maintain good posture, and place your free hand behind your back. This will be your starting position.
- Lower yourself by allowing the elbow to flex until you touch the ground.
- Descend slowly, and reverse direction be extending the arm to return to the starting position.
5. Single Leg Dip
Main Muscle: Triceps
Directions:
- Sit on the edge of a bench or chair or any other stable platform with your arms at your sides and feet flat on the ground.
- Grip the edge of the bench. Keep your arms close to the body.
- Slowly slide your body off the bench so you are suspended by your arms behind you. You may need to walk your feet away from the bench a few inches for comfort.
- Elevate one leg and extend it straight in front of you.
- Bend your arms and slowly lower your body toward the ground until your arms are bent to 90 degrees. Make sure your arms are straight behind you and do not let them flare out to the sides.
- Push down with your arms to lift your body to the starting position. Do not completely lock your elbows; keep them slightly bent as you reach the top of the motion.
- Complete the set and switch legs.
6. Pike Elbow Up
Main Muscle: Shoulders
Directions:
- Start from a classic pushup position.
- Keep your legs straight and walk your hands back so you are in a pike position.
- Your upper body and lower body should be at about a 90 degree angle.
- Extend the arms overhead so that they are in line with your spine and reaching straight out from the shoulders. That part is important because it is that position that works the shoulders.
- Contract the core.
- Bend the elbows and lower yourself down until they contacts the ground.
- Press back up.
7. Explosive Long Jump
Main Muscle: Legs
Directions:
- Start in the upright position.
- Bend your knees in a jumping position.
- Push yourself explosively forward.
8. Tricep Extension Push-Up
Main Muscle: Triceps
Directions:
- Begin lying prone on the ground. Move yourself into a position supporting your weight on your toes and arms.
- Set your hands further than your head.
- Lower yourself down, bending only at the elbows.
- Extend back up.
9. Single Leg Hip Thrust
Main Muscle: Glutes
Directions:
- Lie on the floor with your arms along your body.
- Raise your off-leg up and straighten it in line with your other thigh.
- Pressing through your heel and firing your glutes, lift your hips off the floor. Your weight should rest on your heel and your upper back – not your toes or your neck and cervical spine. Extend your hips until they form a straight line with your knees and shoulders.
- Make sure the end range of motion comes from the hips – squeezing the glutes together at the top of the movement – and not from hyperextension.
- Change the leg.
