The 50 Best Bodyweight Exercises For Full Body-Strength, According To Trainers

How to:

1. Start lying on back with with arms extended overhead on floor and legs straight resting on mat.
2. At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor.
3. Hold the elevated position.

Pro tip: Press your back into the floor and squeeze your core while doing this move. If you feel your lower back is rising off the floor, move your legs into a tabletop position, says Sariya.

How to:

1. Start lying on stomach with arms and legs extended on the floor so body forms one long line, forehead on mat.
2. Engage abs, squeeze glutes, and lift all four limbs, plus chest and head a few inches off the ground, keeping your neck neutral by gazing at top of mat.
3. Hold for 3–5 seconds then slowly lower back to the starting position. That's 1 rep.

How to:

1. Start on the floor on your hands and knees with hands directly under your shoulders.
2. Step your feet back, one at a time. For more stability, bring your feet wider than hip-distance apart, and bring them closer for more of a challenge.
3. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face.
4. Tighten your abs, quads, glutes, and hold.

How to:

1. Start on all fours with wrists under shoulders and knees under hips.
2. At the same time, extend left arm and right leg to straight in the air so both are parallel to the floor.
3. Return to start and repeat on the opposite side. That's 1 rep.

How to:

1. Start lying on back with hands by sides and legs lifted off the toward the ceiling, toes pointed.
2. Push down into arms and engage core to lift hips off mat.
3. Slowly return to start. That's 1 rep. Complete 10 reps.

How to:

1. Sit on the floor, clasp hands in front of chest, and lean upper body back until abs are engaged with legs bent feet on the floor. (Option to level up by bending and lifting legs to a hover.)
2. Rotate torso to right side so that right elbow is hovering just off mat.
3. Keep lower body still while rotating upper body to left side until left elbow is just off mat.
4. Return to center. Gaze follows hands as you move. That's 1 rep. Complete 10 reps.

How to:

1. Start standing with feet shoulder-width apart and arms at sides.
2. Bend knees, sit hips back, and lower butt down until thighs are parallel with the floor. At the same time, bring arms forward and keep the torso upright.
3. Rise back up to start, squeezing glutes at the top, and bringing arms to sides. That's 1 rep.

Why it rocks: This is a good exercise to incorporate into a dynamic warm up to wake up your quads and glutes.

How to:

1. Start standing at the back of the mat with feet under hips.
2. Take a large step forward with right leg, and lower down until thigh is parallel with the floor and both legs bend to 90 degrees. (Bring left hand forward and right arm back for counter balance.)
3. Stand up and step right foot back to meet left.
4. Repeat with left leg. That's 1 rep.

Why it rocks: This move is great for core stability and balance.

How to:

1. Stand with feet wider than hip-width apart.
2. Bend right knee and push hips back and lower until right knee is bent 90-degrees. The left leg should be extended.
3. Drive through right heel to return back to start.
4. Repeat on left side. That's 1 rep.

Why it rocks: In addition to building strength in your glutes, this move helps core stability.

Pro tip: Make sure your chest stays lifted, so you can drive all your weight into your heel for maximum effectiveness. Be sure to place your toes on the same line.

How to:

1. Stand with feet hip-width apart and arms at sides.
2. Take a step back with left leg, crossing it behind right. Bend knees and lower hips until right thigh is nearly parallel to the floor.
3. Return to start.
4. Take a step back with right leg, crossing it behind left. Bend knees and lower hips until left thigh is nearly parallel to the floor. That’s 1 rep.

Why it rocks: This move works your glutes, and Sariya loves to add it to a superset because it’s easy to transition to from either deadlifts or squats.

Pro tip: Make sure your knees are tracking toward your toes and keep your torso upright and hips and shoulders as square as possible.

How to:

1. Start on all fours with wrists stacked directly under shoulders and knees over hips.
2. Draw belly button to spine and, keeping back flat, lift the right knee so it is in line with the right hip.
3. Return to start. That's one rep. After 20 seconds, switch to the other side.

How to:

1. Start standing with feet hip-width apart.
2. Jump to the right and, as you land, cross left leg behind you, landing on right leg with a bent knee, left toes gently touching ground.
3. Quickly hop to left and repeat on the other side. That's 1 rep.

Why it rocks: This move does double-duty: It strengthens your legs and gets your heart rate up.

How to:

1. Lie on back with feet flat against the floor and knees bent, arms at sides.
2. Squeeze glutes and lift hips off the floor until your body forms a straight line from knees to shoulders.
3. Pause at the top, then lower back down to starting position. That's one rep.

How to:

1. Start in a boxer's stance with left leg forward and right leg back, knees bent, fists protecting face.
2. Punch the left arm out and pull fist quickly back to face.
3. Repeat with the right arm. Continue alternating quickly.

Why it rocks: Jab punches get your heart rate up all while working multiple muscles in your upper body.

How to:

1. Start standing with feet hip-width apart.
2. Reach down to ground and crawl out into a plank position.
3. Keeping hips square to ground, lift right hand to tap left shoulder.
4. Return right hand to ground.
5. Lift left hand to tap right shoulder.
6. Return left hand to ground.
7. Walk hands back to feet and return to standing. That's 1 rep.

Why it rocks: This exercise lengthens your hamstrings, strengthens your shoulders, and works your core.

Why it rocks: “This is a great move to add to your warmup on upper body days since it helps increase blood flow, warms the body, activates the core, mobilizes the shoulders, and stretches the hamstrings,” says Wilson. Not to mention, you’ll feel a major burn in the upper core when decelerating into the plank position.

Good for: Rectus abdominis, obliques, transverse abdominis (inner core)

How to:

1. Start in plank position.
2. Engage lower abs and lift hips to pull body into an upside down “V” shape while reaching right hand back to touch left ankle. (Heels stay high the whole time.)
3. Slowly return to start. Repeat on the opposite side. That’s 1 rep.

How to:

1. Start in a modified plank position, knees on ground, wrists under shoulders. Maintain a long spine with knees to head aligned.
2. Lower into a pushup so chest hovers just above the floor, and elbows are close to sides.
3. Push up from ground to return to modified plank position, then drive right elbow toward sky, performing a row.
4. Return right hand to ground.
5. Repeat row with left arm.
6. Return left hand to ground. That's 1 rep.

Why it rocks: This exercise targets your chest and back at the same time.

How to:

1. Start standing with hands at sides and feet staggered (left foot in front of body and right foot behind, right heel high).
2. Bend knees and lower down until both legs form 90-degree angles and back knee softly taps floor.
3. Pause and then push through both feet to return to start. That's 1 rep. Complete all reps then switch sides and repeat.

Why it rocks: Split squats build up your muscles’ endurance and power because you’re training your legs one at a time.

Why it rocks: All you need is your bodyweight to feel the burn in the lateral and medial heads of your triceps pretty much immediately.

How to:

1. Sit on the edge of your chair (or similar elevated surface) with spine straight and tall and feet flat on the ground, shoulder-width apart.
2. Grip the seat at the front edge of the chair. Scoot forward until you are off of the chair and only supported only by arms.
3. Keeping back flat and core engaged, slowly bend elbows to lower body as low as you can.
4. Reverse the move by pushing yourself back up to the starting position. That's 1 rep. Complete 8 to 10 reps.

Why it rocks: You’ll get a lot of bang for your buck with incline pushups; this upper-body exercise targets your chest, triceps, and even abdominals, which have to work to stabilize you as you lower and press up to the starting position, says Harvey. “These are a great way to help you feel strong in your pushup,” she adds. “You can gradually lower your incline and get closer to the ground.”

How to:

1. Place hands shoulder-width apart on the edge of a chair and step feet back to settle into a high plank position on your toes. Feet should be hip-width apart, wrists aligned with shoulders, and body forming a straight line from head to heels.
2. Engage core, draw shoulders down and back, and gaze down and slightly forward to maintain a neutral neck.
3. On an inhale, bend arms to slowly lower chest toward the chair. Pause when chest is a few inches above the chair. Elbows should be positioned about 45 degrees away from body.
4. On an exhale, press through hands to straighten arms and return to the starting position. That’s 1 rep. Do 10 to 12 reps.