ATHLETIC Magazine - Top Five Best Bodyweight Exercises - Natural Bodybuilding Competitions - Arizona, California, Florida, Maryland, Virginia & Alaska

Top Five Best Bodyweight Exercises

Here is a list of the five best bodyweight exercises that increase strength, flexibility and balance.

A solid workout routine is of significant importance for your overall fitness and well-being, that’s for sure. But sometimes, you know… life gets in the way, and we can’t make it to the gym. That’s where bodyweight exercises come in!

Bodyweight exercises (known as calisthenics) are an efficient way to get a quick, effective workout without any equipment. Plus, these workouts can be done practically anywhere. In this article, we’ll share with you the 5 best bodyweight exercises to give your entire body a superb workout. Without further ado, let’s get to it!

THE BODYWEIGHT SQUAT

The bodyweight squat is a neat little exercise to get your legs and butt working, as well as learn some fundamental lower body mechanics. To do a bodyweight squat, stand with your feet shoulder-width apart and your arms at your sides, or crossed over on your shoulders if that’s more comfortable. Now, lower your body down into the squat position by bending your knees and dipping your butt down.

Once you’re in the squat position, where your legs are parallel to the ground, hold it briefly. And finally, stand back up without locking your knees out.

THE PUSH-UP

The push-up is a classic bodyweight exercise that works your triceps, chest, shoulders and core. To do a push-up, start in a high plank position with your feet hip-width apart and your hands flat on the ground beneath your shoulders. The position of the hands should be slightly wider than shoulder width.

This will allow you to distribute the tension all around the working muscles. Lower yourself down towards the ground until your chest is an inch or two above it, then press back up to the initial starting position. If you want to add complexity to this exercise once it gets easy, try going wider or more narrow on your hand position.

HANGING LEG RAISES

Leg raises are (in our book) the best way to work your abs. To do a leg raise, hang on a bar with your hands and shoulder width, straighten your legs and ankles and bring your legs up. Note, however, that the leg raise entails a body swing, which you must get in rhythm with. And if the exercise is tough with straight legs, you can go for knee raises instead. The exercise execution of this movement is basically the same, with the only difference being that you bring the knees towards the chest.

TRICEPS DIPS

Tricep dips are an excellent exercise you can use to tone the back of your arms (aka triceps). To do the triceps dip, start off by sitting on the ground, with your knees bent and feet flat on the ground. Place your palms flat and comfortably on the ground behind you with your fingers pointing towards your body. Then lift yourself up off the ground so that only your palms and feet are touching the ground. Lower yourself back down to the ground by bending at the elbows, then press back up to starting position.

Note, however, that this is the beginners’ version of this exercise, which will quickly become easy due to its short range of motion. To add complexity, once it gets easy, place your hands on a bench, couch or bars instead. This will allow you to go further down and, thus, make the muscles work through a longer range of motion.

SPRINTS

Last but not least, we have sprints! Sprints are by all means the very best bodyweight exercise you can do for your lower body. They will shape up your quads, hamstrings, glutes and calves like no amount of squats can!

Besides the obvious visual improvements, you will also gain strength and explosiveness, making them an ideal overall pick to base your leg days around. Plus, sprints can be made more complex in a variety of ways.

To Wrap It Up

There you have it, the five best bodyweight exercises to work your body all around. Make sure to add some good ol’ pull-ups in all of their variations, and you’ll have a complete, full-blown workout. Next time you’re short on time or can’t make it to the gym, remember these exercises and give them a try!