10 Essential Bodyweight Exercises for Strength Training at Home

Push-Ups: Targeted Muscle Groups: Chest, shoulders, triceps, and core. Instructions: Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows, keeping your back straight. Push back up to the starting position. Modify by performing push-ups on your knees if needed.

Squats: Targeted Muscle Groups: Quadriceps, hamstrings, glutes, and core. Instructions: Stand with your feet shoulder-width apart. Lower your body by bending your knees and hips, as if sitting back into an imaginary chair. Keep your chest lifted and weight on your heels. Return to the starting position.

Lunges: Targeted Muscle Groups: Quadriceps, hamstrings, glutes, and calves. Instructions: Take a step forward with your right leg, lowering your body until both knees are bent at a 90-degree angle. Push through your front heel to return to the starting position. Repeat on the other leg.

Plank: Targeted Muscle Groups: Core, shoulders, and back. Instructions: Start in a forearm plank position with your elbows directly beneath your shoulders. Keep your body in a straight line, engage your core, and hold the position for the desired duration. Avoid sagging or raising your hips.

Mountain Climbers: Targeted Muscle Groups: Core, shoulders, and legs. Instructions: Start in a high plank position. Alternately bring your knees towards your chest, as if running in place, while keeping your core engaged and your back flat. Increase the speed for intensity.

Glute Bridges: Targeted Muscle Groups: Glutes, hamstrings, and core. Instructions: Lie on your back with your knees bent and feet flat on the ground, hip-width apart. Push through your heels to lift your hips off the ground, squeezing your glutes. Lower your hips back down to the starting position.

Superman: Targeted Muscle Groups: Lower back, glutes, and shoulders. Instructions: Lie face down with your arms extended in front of you. Simultaneously lift your chest, arms, and legs off the ground, focusing on squeezing your glutes. Hold for a moment, then lower back down.

Bicycle Crunches: Targeted Muscle Groups: Abdominal muscles (rectus abdominis and obliques). Instructions: Lie on your back with your hands behind your head. Bring one knee towards your chest while simultaneously twisting your torso and elbow towards the opposite knee. Repeat on the other side in a cycling motion.

Tricep Dips: Targeted Muscle Groups: Triceps and shoulders. Instructions: Sit on the edge of a stable chair or bench with your hands gripping the edge. Slide your hips off the seat, supporting your weight with your arms. Bend your elbows, lowering your body towards the ground, and then straighten your arms to return to the starting position.

Burpees: Targeted Muscle Groups: Full-body exercise. Instructions: Start in a standing position. Squat down and place your hands on the ground. Jump your feet back into a high plank position. Perform a push-up, then jump your feet back towards your hands. Explosively jump into the air, reaching your arms overhead. Repeat the sequence.