5 Easy Bodyweight Exercises

Oct 24, 2015

Getting a total body workout at home seems impossible. With body weight exercises, toning up at home is easy and convenient! Don’t stress about a gym membership, commuting to and from a gym, or buying a bunch of exercise equipment. These five bodyweight exercises will tone your body, energize your mind, and they can be done at home without added equipment!



  • Make sure you have supportive athletic shoes to support your arches during a workout.

Yoga Mat

  • A yoga mat will help you keep your grip during the exercises. This will help you with your form and the effectiveness of each workout. It’s especially important if you’ll be practicing body weight exercises on a hardwood floor.


  • It is important to stay hydrated. There is no need to chug water before bodyweight exercises. However, if you’re feeling thirsty, have water near to quench your thirst.


  • Music can make or break your workout! Body weight exercises move in a rhythmic pattern and music to accompany that can make all the difference.


Bodyweight Exercise 1: Squat

Stand up straight with your feet hip-width apart. Place your arms straight out in front of you. Lower your glutes toward the back of your heels, as far as you can go. Slowly return to the standing position. Repeat 10 times.

Bodyweight Exercise 2: Bear Crawl

For this move, put your hands and knees on your yoga mat in the crawling position. From there, put your butt in the air and rise onto your toes. Slowly reach forward with the right arm and right knee, followed by the left arm and left knee. Crawl forward 10 times.

Bodyweight Exercise 3: Plank

We’re all familiar with plank holds. Lie face down on your mat with your forearms on the floor. Rise onto your toes and forearms. Keep your back straight, tighten your core muscles, and hold. Hold the plank for as long as possible, a minimum of 30 seconds.

Bodyweight Exercise 4: Wall Sit

This is an easy exercise that works your leg muscles. Stand with your back against a wall. Slide down the wall until your thighs are parallel to the ground. Keep your ankles aligned directly beneath your knees. Hold that position for 60 seconds or until you can’t hold it any longer.

Bodyweight Exercise 5: Push-Up

Push-ups are a go-to exercise for back, arm, and core strength. Place hands on your mat, shoulder-width apart. Have your feet hip distance apart and balance on your toes. Bend your elbows until your chest reaches the mat, with your elbows close to your body. From there, push back up! Do as many reps as you can.

For extra support on your weight loss and fitness journey, contact me! I can help you become your best self! :)