Are you looking to get stronger at home without any equipment? You’re in the right place! These eight bodyweight exercises are perfect for maximizing muscle strength, and better yet, no equipment is required. Whether you’re just starting out or are an advanced fitness enthusiast, this guide will help you tailor each exercise to your needs.
1. Pushups
Pushups are a fantastic way to engage multiple muscle groups, including your chest, shoulders, and arms. The core, glutes, and quads also come into play to maintain proper form. Ensure you go all the way to full elbow extension to make the most of each rep.
- To make it easier: Try wall pushups.
- To make it harder: Elevate your feet.
2. Pull-ups
There’s no better way to activate your back muscles at home. Pull-ups work your lats, rhomboids, lower traps, and also engage the biceps.
- To make it easier: Try inverted rows between two chairs.
- To make it harder: Slow down the eccentric (lowering) phase.
3. Plank
The plank is excellent for core stability. It activates the rectus abdominis, deeper core layers, quads, glutes, chest, and shoulder stabilizers.
- To make it easier: Bend your knees.
- To make it harder: Add leg marches.
4. Side Plank
Side planks are perfect for hitting the obliques, which help resist lateral flexion.
- To make it easier: Bend your lower knee.
- To make it harder: Add a hip dip.
5. Single Leg Bridge
This exercise targets your glutes, lower back, and hamstrings.
- To make it easier: Perform a regular glute bridge.
- To make it harder: Add sliding hamstring curls.
6. Air Squats
Air squats are highly functional and work the lower back, glutes, and quads.
- To make it easier: Hold onto a counter or solid surface.
- To make it harder: Add time under tension with pulse squats.
7. Lunges
Lunges are great for working both legs separately.
- To make it easier: Go for reverse lunges.
- To make it harder: Try the Bulgarian split squat.
8. Burpees
Burpees combine multiple muscle groups and movements for a full-body workout.
- To make it easier: Perform each step slowly and without jumping.
- To make it harder: Increase speed, add a push-up at the bottom, and jump at the top.
Set and Rep Recommendations
Your personal fitness level will determine the number of reps you should do. Aim for 10 to 30 reps per set and go for three sets. Adjust the exercise difficulty based on how many reps you can comfortably perform.
If you’re hungry for more bodyweight exercises and workouts, check out these two recommended videos. Also, don’t forget to subscribe to Tone and Tighten for more fitness tips and workouts.
