5 Bodyweight Exercises You Can Do at Home

Who said you can’t get buff without lifting weights at the gym? Believe us, with the right bodyweight workouts, you can get swole even at home.

Staying indoors has been the new norm since the pandemic happened. We’ve become accustomed to working from home, bingeing Netflix movies, ordering UberEats, and shopping online.

But if there’s one thing that we’re missing, especially us fitness freaks, is our regular trips to the gym. While restrictions have eased in the fitness and recreation spaces quite a bit, we know that some of you are still required, or who prefer to, stay inside your homes.

In this piece, we’re not letting you give in to the comfort of your bed and let those sculpted abs turn into belly pooch. Again.

You don’t need fancy gym equipment, don’t worry. With bodyweight exercises, all you need is your body, floor mats and an ounce of dedication to stay fit. 

What are bodyweight exercises?

If you’ve done push-ups or pull-ups before, you’ve done a bodyweight workout. They are fitness routines where you can use your weight to get stronger, more flexible, and improve your endurance.

While going to the gym and using specific machines has its advantages, we can say that home bodyweight exercises are your best options during these uncertain times.

• They’re free. Promise, you wouldn’t have to spend a penny. Unless you’re getting a new floor mat or more appropriate attire.
• They’re quick and easy to pull off. If time is not on your side, bodyweight routines are the best way to go. You can complete a session at whatever time of day you want. Plus, you don’t have to sweat out for too long. Most routines are also easy to do in general. What makes them tough is that you have to complete your sessions every day. We suggest being more consistent for better results.
• They’re good for toning up those muscles! If it’s the well-carved physique that you’re after, bodyweight exercises can do the job. According to research, building your muscles don’t necessarily have to include additional weights. In other words, push-ups, if performed the right way, can be as effective as a set on the bench press.

5 Best Bodyweight Routines You Can Pull-off at Home

Push-ups

Everyone knows how to do the standard push-ups. This exercise is a great option if you want to improve your upper body strength and tone your arm muscles.

The right way to do it:

1. Set your body straight, face down on the floor, with your hands and toes supporting your body weight.
2. Tighten your core by making sure your head, glutes and heels are in a straight line.
3. Bend your elbows until your chest almost reaches the floor then push your body back up by simply extending your arms.
4. Repeat this 20 times. Then gradually work your way up from there.

Squat

It’s known as the king of all routines. It’s a full-body exercise that puts your core, quads, hamstrings and glutes at work. These basic squats are prerequisites to more advanced squat routines which will require you to carry some weights.

The right way to do it:

1. Stand up straight with your feet hip-width apart.
2. Hold your arms in front of you with your palms facing down. Or put your elbows closer to your side torso with your palms facing each other. Whichever is more comfortable for you.
3. Inhale then send your hips backward by completely bending your knees. Almost like you’re about to sit down in a chair.
4. Get low as you can.
5. Straighten your legs to lift you back to a standing position.

Burpees

Burpees are the pro-level push-ups. They require enormous effort and put almost all muscles in the body to work. But the good thing is they also yield better results like massive calorie burn.  

If this is your first time doing burpees, try squeezing them in between the basic bodyweight routines.

The right way to do it:

1. Go down into a plank position. Make sure your hands are not too far apart.
2. Execute one push-up by bending your elbows closer to your body and push them up until straight.
3. Then push your knees up so you can prepare yourself for a jump.
4. Jump with your arms raised then finally land into a squat position.
5. Repeat.

Shoulder Bridge

A shoulder bridge routine is a staple in a Pilates class. It can work wonders for your posture, abs, and glutes. This routine also focuses on improving your stability and steady breathing.

The right way to do it:

1. Lie down on your back with your knees folded and hip-width apart. Relax your arms beside you with your palms down.
2. Inhale then exhale while lifting your hips to form a slanted line from your knees to your shoulders.
3. Stretch one leg out.
4. Bend the knee on your extended leg then go back to the first position. Repeat the routine and alternate both legs.

Handstand Wall Walk

The key to completing this routine is balance and upper body strength. Much like the burpees, it’s also a good full-body exercise. It engages your shoulders, triceps, glutes, abs and other muscles on your back.

The right way to do it:

1. Do a handstand position with your feet planted against a wall.
2. Slowly, walk with your hands towards the wall while your feet are still against the wall.
3. Then walk back with your hands again to your original position.
4. Repeat.

Lunge

Lunges can help you improve your lower body strength by targeting your hips, glutes, quads, hamstrings, and core and working them up. It’s just a beginner routine but when done correctly, it can work wonders for your body.

The right way to do it:

1. Stand straight with your feet apart.
2. Slowly put your weight forward by taking a huge step with your right leg. Make sure the heel touches the floor first.
3. Bend your right knee until your right thigh is parallel to the floor and forms an angle with your right shin.
4. As you do this, your left knee will bend down so that your thigh is vertical, and your shin is almost parallel to the floor. It’s okay if your left knee hits the floor.
5. Push yourself back to the original position by pressing your right heel against the floor.
6. Repeat and alternate with both legs.

These simple bodyweight exercises will certainly help you make the most of your time at home. They’re easy to do, they don’t require fancy machines, and they can be done almost anywhere in the house as long as you have your workout mats!

The best thing is that they yield results that are just as good as the results you achieve using gym equipment.

But if it’s the friendly, sometimes competitive, atmosphere of a gym and professional fitness training that you’re looking for, you can always drop by Rec Xpress!

Don’t worry, we don’t discriminate here. Whether you’re just starting on your fitness journey or a gym rat who seeks coaching from an expert, you’re very much welcome to visit us. 

We’re open 24/7 in 6 different locations and you can be a member for only $12 a week with no lock-in contracts. If you decide that you’re better off on your own, that’s all good! You can come back anytime you want.

What matters to us is that you continue your fitness journey whether at home or in the gym, with or without a professional trainer.