Discover 12 Easy Bodyweight Exercises That’s Beginner Friendly

Bodyweight Exercises

Hey there! Are you tired of feeling overwhelmed by complicated workout routines or struggling to find time and space for fitness? Or are you ready to embark on a transformative fitness journey without stepping foot in a gym or investing in pricey equipment? I totally get it, and that’s why I wrote this article to help!

I carefully created a selection of bodyweight exercises that are designed to address these common problems and add convenience to your fitness routine.

Whether you’re new to fitness or looking to switch things up, this guide offers 12 easy-to-follow bodyweight exercises suitable for all fitness levels.

12 Bodyweight Exercises for Beginners

1. Squats:


Squats are a fundamental exercise that targets the muscles in your lower body, including the quadriceps, hamstrings, and glutes. To perform a squat, stand with your feet shoulder-width apart, engage your core, and slowly lower your body as if you were sitting back in an imaginary chair.

Keep your chest up and your knees in line with your toes. Pause for a moment when your thighs are parallel to the ground, then push through your heels and return to the starting position.

Start with 3 sets of 10-15 repetitions and gradually increase the intensity as your strength improves. Squats, often regarded as the king of bodyweight exercises, hold an essential place in any fitness routine.

Beyond only using the lower body muscles, squats have many other health advantages for the body. Bodyweight exercises like squats train several muscles at once, including the back and core. Squats improve strength, stability, and balance for all athletes..

2. Push-Ups:


Push-ups are a classic exercise that targets your chest, shoulders, triceps, and core muscles. Begin by placing your hands shoulder-width apart on the ground, extend your legs straight behind you, and balance on your toes. Lower your body by bending your elbows until your chest almost touches the ground, then push back up to the starting position.

If regular push-ups are too challenging at first, you can modify them by keeping your knees on the ground. Aim for 3 sets of 8-12 repetitions, focusing on maintaining proper form and gradually increasing your strength and endurance.

3. Plank:


The plank exercise is excellent for strengthening your core muscles, including your abs, obliques, and lower back. Start by getting into a push-up position, but instead of resting on your hands, place your forearms on the ground.

Keep your body in a straight line from your head to your heels, engage your core muscles, and hold the position for as long as you can. Start with 30 seconds and gradually increase the duration as you build strength and stability. Remember to breathe steadily throughout the exercise and avoid sagging or raising your hips.

4. Lunges:


Lunges target your quadriceps, hamstrings, glutes, and calves. Start by standing with your feet hip-width apart. Take a step forward with your right foot, lowering your body until both knees are at 90-degree angles.

Ensure that your front knee stays directly above your ankle and doesn’t extend past your toes. Push back up to the starting position and repeat the movement with your left leg. Aim for 3 sets of 10-12 repetitions on each leg, gradually increasing the intensity and range of motion as you progress.

5. Bridge:

The bridge exercise is fantastic for activating your glutes, hamstrings, and lower back muscles. Begin by lying on your back with your knees bent and your feet flat on the ground, hip-width apart.

Engage your core and push through your heels to lift your hips off the ground, creating a straight line from your knees to your shoulders. Squeeze your glutes at the top and hold for a few seconds before slowly lowering back down. Start with 3 sets of 10-15 repetitions, focusing on maintaining proper form and gradually increasing the difficulty as you get stronger.

6. Bird Dog:

The bird dog exercise targets your core muscles, including your abs, obliques, and lower back, while also improving balance and stability. Start on all fours, with your hands directly under your shoulders and your knees under your hips.

Extend your right arm forward and your left leg backward, keeping them parallel to the ground. Hold for a few seconds, then return to the starting position and repeat on the opposite side. Aim for 3 sets of 8-10 repetitions on each side, focusing on keeping your body stable and avoiding any excessive movement or arching of your back.

7. Mountain Climbers:


Bodyweight exercise, like mountain climbing, is dynamic and strengthens your core, arms, shoulders, and legs in addition to your heart and lungs. Start in a push-up position with your hands directly under your shoulders and your body in a straight line.

Alternate bringing your knees towards your chest, as if running in place. Maintain a steady pace and engage your core throughout the exercise. Aim for 30-60 seconds of continuous movement, gradually increasing the duration as your fitness level improves.

8. Step-Ups:


Step-ups are a simple yet effective exercise for targeting your quadriceps, hamstrings, and glutes. Find a sturdy step, bench, or elevated platform. Step onto it with your right foot, pressing through your heel to lift your body up.

Bring your left foot up to join your right, then step back down with your right foot, followed by your left. Repeat the movement, starting with your left foot this time. Aim for 3 sets of 10-12 repetitions on each leg, focusing on maintaining proper form and controlling the movement throughout. 

9. Plank Variations:

Once you’ve mastered the standard plank, you can add variations to challenge your core muscles further. Side planks target the obliques and can be performed by resting on one forearm and the side of your foot, lifting your hips off the ground.

Another variation is the plank with leg lift, where you lift one leg off the ground while maintaining a strong plank position. We can incorporate these variations into your routine to add variety and further strengthen your core. Alternate,

10. Glute Bridge Variations:


To increase the difficulty of the glute bridge exercise, you can try single-leg glute bridges. Lie on your back with your knees bent and feet flat on the ground. Lift one foot off the ground and extend your leg straight while pushing through the heel of the other foot to lift your hips off the ground.

Hold for a few seconds before lowering back down. Repeat on the other side. This variation adds an extra challenge for your glutes and hamstrings, helping to build strength and stability.

11. Wall Sit:

The wall sit exercise is excellent for targeting your quadriceps and glutes. Find a sturdy wall and lean your back against it. Walk your feet forward, sliding your back down the wall until your thighs are parallel to the ground, as if sitting on an invisible chair.

Keep your knees at a 90-degree angle and hold the position for as long as you can. Start with 30 seconds and gradually increase the duration over time. This exercise builds endurance in your leg muscles and helps improve overall lower body strength.

12. Cobra Stretch:

To stretch and strengthen your back muscles, the cobra stretch is a great choice. Lie on your stomach with your legs extended and palms flat on the ground, positioned near your shoulders.

Press through your hands, lifting your upper body off the ground while keeping your pelvis and lower body grounded. Extend your spine and gently arch your back, feeling a stretch in your abdominal muscles and lower back. Hold the position for 15-30 seconds, focusing on deep breathing and relaxing your muscles. The cobra stretch can help improve posture, relieve lower back tension, and increase flexibility in your spine.


Adding full-body bodyweight exercises to your routine is an efficient way to get stronger, more flexible, and fitter.. These 12 full body bodyweight exercises are simple to do, using minimal equipment or none and helping different muscle groups..

Remember to start with proper form, gradually increase intensity, and listen to your body’s limits. Consistency is key, so aim to incorporate these exercises into your weekly workouts.

As you progress, you can add variations and increase repetitions or sets to continue challenging your body. You’ll be able to see the effectiveness of bodyweight exercises with persistence. So let’s get going and enjoy the amazing opportunities that are waiting for you!

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