9 Bodyweight exercises at home

At Home Bodyweight Exercises

Target all your major muscles with these bodyweight moves you can do at home or anywhere! 

Pushup

Push up

Start in a plank position and engage your core, with your hands and shoulders aligned. Lower yourself down bend the elbows and push back up through chest, shoulders and arms.

Shoulder Pushup

Shoulder Push up

Start in a pushup position and lift hips towards the ceiling to form an upside down v shape.  Push down through the shoulders, bending the elbows at the same time.

Triceps Dip

Triceps Dip

Place your hands shoulder width apart on the floor or a bench. Straightening the arms lift yourself up then lower yourself back down by your arms  with a bend at the elbows, so that you're almost touching the ground. Repeat for the required number of reps.

Squat to Calf Raise

Squat to Calf Raise

Start by standing in an upright position with your feet shoulder with apart. Keep the chest lifted and hands in front of you. Sit down as though your sitting in a chair. As you stand back in an upright position stand on your toes. Engage muscles at the same time.

Reverse to Forward Lunge

Reverse to Forward Lunge Right Side

Keeping your upper body straight and shoulders down step back with your right leg, Bend at the knees and forming a 90 degree angle with both knees. Bring the same leg forward to form a 90 degree angle.

 

Reverse to Forward Lunge-Left

Reverse to Forward Lunge Left Side

Repeat for the left side

Lateral Lunge-Right

Lateral Lunge Right Side

Begin by standing in an upright position with feet shoulder width apart. Step sideways to the right shifting your bodyweight. Keeping the back straight squat down to a 90 degree angle.

Lateral Lunge-Left

Lateral Lunge Left Side

Repeat for the left side

Bridge

Bridge

Begin by laying down flat and bend your knees.Engage your core and lift hips off the ground. Form a straight line between shoulders hips and knees. Pause and engage the glutes muscles before lowering yourself down.

Straight Leg Raise

Straight Leg Raise

Start by laying down flat and engaging your core. Place hands by your sides and lift both legs up and back down.

ab bike

Ab Bike

Start by laying on the floor with your hands behind your head. Engage your core and bring the right knee in towards your chest almost touching the left elbow and repeat for the other side. Alternate for the required number of reps.


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