Starting a new exercise program is no easy task, whether it’s part of a New Year’s resolution or a recommendation from your doctor. The thought of getting up every day and heading to the gym just to sweat and pant for an hour is not something most people aspire to.
However, the benefits of exercise are numerous. Exercise has been associated with improved cardiovascular, musculoskeletal, and total body health.
In fact, exercise is so beneficial to our health that some researchers consider sedentary behavior a risk factor for serious health issues.
It’s tough to navigate the confusing world of fitness advice online. There are thousands of articles contradicting each other, but the truth is: exercise doesn’t have to be complicated.
All you need are a few basic strength-training exercises you can do three times per week to get stronger and build your body. Add some walking or light cardio, and you’ll be well on your way to optimal health. If you also clean up your diet, you are sure to move much closer toward your goals.
12 Best Bodyweight Exercises
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In this post, I’ll outline a 12-move exercise plan you can perform at home. I recommend starting with this program in the following way:
- 3 sets of each exercise (unless otherwise indicated).
- 12-15 reps of each exercise (unless stated otherwise).
- 3 days per week.
That’s it! Now, let’s take a look at the exercises in question.
1. Pushups
When it comes to strengthening the upper body, pushups are one of the best things you can do. People have been doing pushups for generations, and they are just as effective now as they were back in ancient times.
How to Perform
- Place hands and toes on the ground, keeping back straight.
- Bend your elbows and slowly lower your chest to the floor.
- Tap the floor lightly with your chest, then push yourself back up.
2. Low Planks
Planks utilize an isometric contraction to build strength and stability. This is an excellent way to train the abs for improved daily function.
How to Perform
- Place forearms and toes on the floor.
- Keeping your back straight, contract your abdominal muscles.
- Hold for 30 seconds and repeat 4 times per session.
3. Hip Thrusts
With or without weight, hip thrusts are perfect for toning and strengthening the glutes.
How to Perform
- Lie on the floor with knees bent to about 90 degrees and feet on the floor.
- Push heels into the ground and lift hips to the ceiling.
- Hold for 10 seconds and return to the ground to complete the rep.
4. Wide-Step Mountain Climbers
Mountain climbers can be used to increase endurance, core strength, and mobility. Try this variation of the standard mountain climber.
How to Perform
- Start in a pushup position.
- Bring your right knee to the outside of your right armpit, placing your foot on the floor.
- Return to the starting position, then complete on the other side for 1 rep.
5. Shoulder Touches
The shoulders are incredibly complex. For this reason, it’s important to include many good stabilizing movements for this joint in your routine.
How to Perform
- Start in a push-up position
- Lift your right hand off the floor and tap your left shoulder.
- Repeat on the other side for one rep.
6. Deep Squats
If you can’t go very deep yet, that’s ok. Just go down as far as you can each time to enjoy the many benefits of the squat exercise.
How to Perform
- In standing, assume a stance with your feet facing forward and spaced about hip-width apart.
- Bend your knees and push your hips back to descend as low as you can.
- Stand back up in the opposite way to complete one rep.
7. Side-to-Side Squats
Much like the previous exercise, the side-to-side variation on the squat helps to increase lower-body strength and stability. The single-leg variation also helps to address any asymmetries throughout the body.
How to Perform
- Start in a standing position, with feet slightly wider than hip-width.
- Step your right leg straight out to the side and squat down low.
- Return to the starting position and repeat on the left side to complete one rep.
8. Plyo Squats
Plyo movements aren’t appropriate for everyone. If you have joint issues or other similar considerations, you may choose to avoid this movement.
How to Perform
- Begin in standing, feet hip-width apart.
- Perform a squat, then explode upward off the ground at the top of the move.
- Land with your knees bent to cushion the blow to complete one rep.
9. Plyo Scissor Squats
Again, if you have knee or joint issues, skip this high-level, high-impact move. For those for whom this move is appropriate, get ready to feel the burn!
How to Perform
- Start in a standing position, right foot slightly in front of the left.
- Perform a lunge.
- As you stand up, jump into the air and switch the position of your legs.
- Repeat on the left side to complete one rep.
10. RDLs
Romanian deadlifts, or RDLs, are a popular move for a variety of different goals. This movement strengthens the glutes, hamstrings, and lower back.
How to Perform
- In a standing position, place all of your weight on your right leg.
- Bend forward at the waist, attempting to touch the ground with your fingers.
- Stand back up.
- Complete a set on one side before switching to work on balance and strengthening/endurance.
11. Step Back Lunges
By slightly modifying the movement pattern, you can completely change an exercise.
How to Perform
- Start in standing.
- Step your right leg backward and lower down into a lunge.
- Step back to the starting position and repeat on the left side.
12. Caterpillars
This alternative to push-ups is an excellent way for anyone, at any level, to improve total-body strength, especially in the core.
How to Perform
- Start in standing.
- Place your hands on the ground, then walk them forward into the push-up position.
- Then, walk your hands backward and stand up.
- This is one rep.
Conclusion
Exercise is an essential component of good health. Those who avoid regular exercise are at increased risk for serious health complications.
Fortunately, by completing a comprehensive strengthening exercise program, such as the one outlined above, you can put yourself on a path to better health. As always, if you have any specific medical concerns or considerations, talk to your healthcare provider before trying this program.
Works Cited
- Park JH, Moon JH, Kim HJ, Kong MH, Oh YH. Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks. Korean J Fam Med. 2020 Nov;41(6):365-373. doi: 10.4082/kjfm.20.0165. Epub 2020 Nov 19. PMID: 33242381; PMCID: PMC7700832.
- Bennie JA, Shakespear-Druery J, De Cocker K. Muscle-strengthening Exercise Epidemiology: a New Frontier in Chronic Disease Prevention. Sports Med Open. 2020 Aug 26;6(1):40. doi: 10.1186/s40798-020-00271-w. PMID: 32844333; PMCID: PMC7447706.
