The 12 Best Bodyweight Exercises For Beginners 2020

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Here are some key movements you can work on to help you get started strength training! 

Here’s how to do every movement in the Beginner body weight routine:

Get free ways on how to lose  weight

1) KNEE PUSH-UP      The push-up is a staple of the fitness world, but this seemingly simple exercise requires several muscles to do quite a bit of work in unison. There’s no shame in not being able to do a push-up; even healthy individuals can struggle with the complex motion.

Knee push-ups like this are a great way to progress to a regular push-up!

2) ELEVATED PUSH-UP  In an elevated pushup, either the upper or lower body is elevated above the rest of the body at a certain angle to the floor. These kinds of pushups are a useful addition to regular pushups and they can enhance your exercise routine.

Do elevated push-ups to work up to regular push-ups

3) REGULAR PUSH-UP

Regular pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles.

Pushups are a fast and effective exercise for building strength. They can be done from virtually anywhere and don’t require any equipment.

This gif shows Staci doing a push-up in perfect form.

4) ASSISTED BODYWEIGHT SQUAT (if you can’t do regular bodyweight squats):

Doing assisted bodyweight squats is a great step towards regular bodyweight squats 

5) PROPER BODYWEIGHT SQUAT:

bodyweight squats and the muscles targeted. Pistol Squat Benefits. Squats can also help to improve your core strength and joint range of motion. Bodyweight squats target your quadriceps, hamstrings, calves, glutes, and abdominals.

Do a proper bodyweight squat to work out your legs

6) SUPPORTED LUNGES:

Lunges help you strengthen your lower body, increase core strength, muscle tissue and help you get the perfect buttocks you always hoped for.

Do the assisted lunge until you can do regular lunges

7) REGULAR LUNGES:

Lunges are quite effective in terms of strengthening legs and buttocks. Lunges target large muscle groups of your lower body; this boosts your metabolism and helps you lose weight much faster. When this excess fat is removed, lunges work on the shape and strength of your lower body

Do Lunges to strengthen your legs for the beginner bodyweight exercises!

8) ONE ARM ROW (Use a milk jug, suitcase, or actual dumbbell):

If you do the one arm row dumbbell improperly, the consequences can be painful. View this … The Health Benefits of the One Arm Dumbbell Row Exercise

Do a dumbbell row as a great beginner exercise to get strong

9) PLANK

The plank is a great beginner bodyweight exercise

10) SIDE

The side plank is a great beginner bodyweight exercise for your core

11) WALKING JACKS (if you can’t do jumping jacks)

Do walking jacks if you can't do jumping jacks!

12) JUMPING JACKS

Jumping Jacks are a great cardiovascular bodyweight exercise

 

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