Looking to start working out at home but don’t know where to start? This beginner bodyweight exercise guide will show you the basics of a few different exercises that you can do at home. From there, you can decide which ones to add to your routine and see great results.
The 6 Best Beginner Bodyweight Exercises
1. Squats
The squat is the best exercise for building muscle mass. You need to start off slow and work your way up. If you want to get stronger, then you should do squats three times per week. As you progress, try adding weight to the bar each time you perform a set.
2. Pushups
Pushups build upper body strength and endurance. Start out by doing pushups without any weights. Once you’ve gotten comfortable doing them, add some dumbbells until you feel strong enough to do regular pushups. Try to do at least 10 reps per set.
3. Overhead Lunge
Overhead lunges strengthen your core and help improve balance. Stand up straight with your feet shoulder-width apart. Then take a big step forward with your right leg, bending both knees slightly and lowering yourself down onto your left knee. Your right foot should be flat on the floor. From here, push back up to standing. Repeat with your left leg.
4. Dumbbell Bench Press
Dumbbell bench presses build chest muscles and increase your strength. Lie faceup on a bench with your legs bent. Hold a pair of dumbbells above your shoulders, keeping your elbows close to your sides. Slowly lower the dumbbells toward your chest. Pause, and then press the weights back up. Do 8 to 12 repetitions.
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5. Dumbbell Curl
This exercise works your biceps, triceps, forearms, and wrists. Sit upright with your hands behind you on a bench. Lift the dumbbells over your head, palms facing away from you. Keep your elbows tucked close to your sides. Lower the dumbbells back down slowly until they’re almost touching your thighs. Then lift again. That’s one repetition. Do 8 to 12 reps total.
6. Leg Raise
Leg raises target your hamstrings, quads, calves, and ankles. Place your hands flat on the floor on either side of your hips, about 2 inches wider than your shoulders. Lean forward until you feel a stretch in your hamstrings. Keeping your heels firmly planted on the ground, raise your legs until they’re perpendicular to the floor. Lower them back down. Do 10 to 15 repetitions.
7. Single-Arm Dumbbell Row
Single-arm rows work your upper arms, deltoids, and lats. Grab a dumbbell in your right hand and hold it above your right shoulder. Bend your elbow 90 degrees and pull the dumbbell toward your body while keeping your arm straight. Reverse the movement and repeat with your left arm. Do 8 to 12 total reps.
Summary
These beginner bodyweight exercises can be a great way to start building your own fitness program. By following these simple steps, you can gradually increase your strength and endurance while also improving your overall balance and coordination. So if you’re looking for a new way to get fit, give these exercises a try!
