The 5 Best Bodyweight Exercises - Medshield Movement

The 5 Best Bodyweight Exercises

Want to start exercising at home? Have no gym equipment? You don’t need it! Here are the five best bodyweight exercises that you can do anywhere at any time, as long as you have a little bit of space around you.

The great thing about bodyweight exercises is that you can do them in your lounge, on your lawn, in a courtyard, in a park or anywhere that feels comfortable to you. Just 15 minutes a day can make a difference to your strength and physical health. 

Start with 10 reps of each move and do three sets. Over time, increase your rep count. For beginners, start with push-ups on your knees and for the plank, hold 15 seconds and build up slowly to 30 seconds, then up to one minute. Remember to take rest breaks between exercises and sets as needed. 


Move 1: The Squat 

  • Set your feet shoulder-width apart, with your toes slightly facing outwards. 
  • Pull in your lower abs and look straight ahead. 
  • Slowly bend at the knees and lower your body, keeping your heels flat on the floor, until your buttocks is closely in line with your knees. 
  • Pause at the bottom before pushing back up to the starting position.
  • Repeat 10 times.


Move 2: The Push-Up

  • Get on all fours and prop yourself up on your hands, keeping them just outside of shoulder, width apart. 
  • Straighten your arms and legs (you are welcome to keep your knees on the floor).
  • Lower your body until your chest nearly touches the floor
  • Hold for a moment. 
  • Push yourself back up. 
  • Repeat 10 times. 


Move 3: The Plank

  • Assume a push-up-like position, except with your forearms resting on the floor at a 90-degree angle.
  • Place your elbows directly beneath your shoulders and look down at the floor.
  • Maintaining a perfectly straight line, hold the position and keep your abs and back muscles tight (don’t allow your hips to rise away from the floor)


Move 4: The Glute Bridge

  • Lay face-up on the floor, keeping your knees bent, your feet flat, your arms at either side, and your palms down (you should be able to touch your ankles). 
  • Lift your hips off the ground until your knees, hips, and shoulders form a straight line.
  • Squeezing your glutes and keeping your abs clenched, hold the bridge for a moment.
  • Slowly ease back to the starting position. Don’t let your knees splay out to the sides. 
  • Repeat 10 times. 


Move 5: The Bicycle Crunch

  • Lay flat on the floor with your lower back pressed to the ground. 
  • Put your hands behind your head.
  • Bring your knees towards your chest and lift your shoulders off the ground without pulling at your neck (use your hands to support your neck).
  • Straighten your right leg to a 45-degree angle above the ground while turning your upper body to the left and bringing your right elbow towards your left knee.
  • Alternate sides by straightening your left leg and bringing your left elbow towards your right knee. 
  • Repeat 10 times per side. 
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