Body weight strength building exercises are a fantastic option for those working out while traveling or at home. You don’t need any equipment; you can do them anywhere and they are apartment and hotel room friendly (no jumping!). However, for beginners these types of exercises can be quite daunting. They often put pressure on sensitive areas that are prone to injury such as your neck, lower back, and knees and for many the risk of doing them wrong outweighs the potential benefits.

Well, there is no need to worry anymore! In this article we are breaking down 7 basic body weight exercises, explaining how to do them properly and what not to do so that you can work them into your exercise routine. These 7 exercises cover the entire body, working all the important muscles and helping to build core strength. Follow the instructions carefully and focus on mastering the movements properly before building your custom routine.

Lower Body

Squat

The benefits of squats

Squats are a fantastic strength building exercise for your lower body. The muscles in our legs, glutes, abdominal and lower back are responsible for the majority of the movement we do every day. When you get out of bed, when you get up off a chair and when you walk or run you are using the muscles in the lower half of your body. Maintaining strength and flexibility in these muscles and joints is important for staying fit and healthy as well as avoiding potential hip and back pain.

How to do a squat properly

Start with your feet apart, slightly wider than your hips, feet pointing in the same direction as your knees.
Extend your arms in front of you at shoulder height to help maintain your balance.
Keep your head and chest up and sit back (as if onto a chair).
Make sure to keep your knees above your toes, do not let them go in front of your feet.
Keep your core engaged and your back as straight as possible as you sit back and stand up. This is one rep.

Lunge

The benefits of lunges

Lunges are great exercises for the lower body. As mentioned above the muscles in our lower body get used all the time and ensuring they are strong and flexible will make everyday life easier. Lunges target your glutes, quadriceps, and hamstrings and also engage your abdominal muscles, helping your to build a stronger and more stable core and improve your balance and posture.

There are many different variations that you can incorporate, depending on what you want to target. Stationary lunges are great for building strength, walking lunges are effective at improving stability and balance and lateral lunges will help to tone your thighs and glutes. Learn how to properly do a lunge so you can incorporate this versatile exercise into your routine.

How to do a lunge properly?

Place one foot behind the other with your back heel raised off the ground.
Make sure your front knee is directly over your ankle.
Place your arms either on your hips or behind your head.
Keep your head and chest up (do not lean forward) and your back straight.
Drop the back knee, tapping it gently on the floor (you can place a pillow or blanket under the knee to protect it) and come back up. This is one rep.

Bridge

The benefits of bridges

The bridge is an easy lower body exercise that is perfect for beginners. It mainly targets your glute and hamstring muscles while also engaging your abs and lower back. If you have bad knees or are unsure about your balance, this floor exercise is a great option to get you started. Start building your lower body muscles with the bridge and then when you feel stronger and more confident you can move to standing lower body exercises. Learn how to do a bridge properly below and work it into your next exercise session.

How to do a bridge properly?

Lay flat on your back with your arms extended towards your feet.
Bend your knees so that your fingertips are just reaching the back of your heel.
Press your upper back into the floor and engage your core as you lift your hips off the ground.
Make sure you do not over arch your back, from your shoulder to you knee should be a straight line.
Slowly move your hips up and down, keeping them off the floor at all times.

Upper Body

Single leg tricep dip

The benefits of single leg tricep dips

Having good upper body strength is as important as lower body strength. Your upper body muscles are responsible for your posture and if you don’t work on building string and healthy muscles in your back, neck and arms you can put yourself at risk of back pain and injury.

The single leg tricep dip is a great upper body exercise that works the triceps (upper arm muscles), your chest and shoulders. The best part is you don’t need any equipment, just your body weight! Learn how to do a single leg tricep dip properly and start building those upper body muscles.

How to do single leg tricep dip properly?

Sit on the ground with your knees bent at a 90◦ angle and your hands on the floor directly below your shoulders with fingers facing forward.
Lift your hips off the ground as you straighten your arms.
Raise one leg straight out in front of you and bend your arms as you dip your hips towards the floor. Keep your head up and shoulders away from your ears, let your arms do the work.
Do not go all the way to the floor, keep your glutes elevated and you bend and straighten your arms to move up and down. Repeat the same action when raising the other leg.

Push up

The benefits of push ups

Another great upper body exercise, the push up is a classic for any exercise routine. They work the triceps, pectoral muscles, and shoulders and, when done properly, help to strengthen the lower back and core. Pay attention to where you are placing your weight when doing a push up, your core should be engaged and strong and your weight should be supported by your arms rather than your legs.

Learn how to do a proper push up below so you can get the full benefit from this upper body exercise.

How to do a push up properly?

Place your hands on the floor directly below your shoulders. Place your knees on the ground, slighting behind your hips and curl your toes in towards the floor.
Move your chest down and slightly in forward as you bend your arms. Your chest should be centered between your hands.
Straighten your arms and repeat. For a more intense workout lift your knees off the ground, putting the weight into your toes and so the same movement.

Core/Full Body

Plank

The benefits of planks

For those that want a more efficient exercise routine that works the whole body at one, planks should be the first exercise you add to your routine. Planks mainly target your core but because you must engage your arms and legs to maintain the posture, they are a great full body workout. Proper form is important when doing a plank in order to protect your back and to see the full benefit of the exercise. Engaging your core and keeping your back straight are the most important aspects of a plank hold. Learn how to do a standard plank properly below.

How to do a plank properly

Start on all fours and place your hands directly below your shoulders with fingers facing forward.
Curl your toes under your feet and lift your knees from the ground. Look at the ground just in front of your hands to avoid straining your neck.
Your neck, back and legs should be in a straight line.
Engage your arms, glutes, and legs for a full body workout.
If you have sensitivity in your wrists modify the posture by placing your forearms on the ground with your elbows directly beneath your shoulders.

Dead bug

The benefits of the dead bug exercise

The dead bug exercise is a great beginner exercise that will help to strengthen your core without putting too much pressure on your back. By making slow and steady movements you will not only work those core muscles hard, but you will also improve your coordination. Incorporating core exercises into a routine is important for strength, stability, and posture but can be daunting if you have weak back muscles. That is why it is so important to do the exercise properly and protect ourselves from injury. This exercise in particular is easy on the back and effective at relieving lower back pain. Learn how to do the dead bug exercise properly below.

How to do a dead bug properly?

Lay on your back and bend your knees at a 90◦ angle.
Press your hands against your knees while still maintaining the 90◦ angle in your legs.
Lift your head and neck towards your knees, keeping your shoulder blades and lower back flat on the floor.
Engage your core as you straighten the right leg and extend the right arm behind your head. Alternative between your right and left side, making slow and steady movements.

Build your own routine with these exercises so you can stay fit and healthy at home or on the road. With no equipment needed these are the perfect exercises to do in your hotel or in your bedroom.

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