Most can be modified or progressed to match your exact fitness level. From your legs, abs, back and shoulders, we've gathered exercises for every part of your body.
Get stronger and build a better body with body resistance alone.
50 Bodyweight Exercises [Part 1]
* Men can also do these exercises as well.
Scroll down past the image to get full details on how to do each of the exercises on this list.
Inchworm
1. Stand with your leg straight. Bend forward at the waist and touch the floor with your palms. Bend your knees, if necessary.
2. Walk your hands forward as far as you can without letting your hips sag—continue until your body end in a plank position.
3. Now walk your feet forward to meet your hands. Keep your palms on the floor and bend your knees, if necessary. Repeat 5-6 times.
Elbow-to-Instep Lunge
1. Stand tall with your your arms hanging at your sides, then step forward into a lunge with your right leg.
2. Place your left hand on the ground and your right elbow to the inside of the right foot, pause for 1-2 seconds, then rotate your torso to the right, reaching your right hand overhead.
3. Place both hands to the sides of your right foot and straighten both legs, folding your chest forward toward your right leg. Stand, then repeat with the left leg.
90/90 Hip Stretch
1. From the floor, place front leg in a 90 degree angle directly out in front of you with the knee flat on the ground.Place hands on the floor on each side of the front leg.
2. Slowly lean forward to bring your chest towards your knee, keeping your shoulders squared to the mat. Don't drop to the elbow unless both can be on the floor equally—and finally once you feel the stretch in your hips and glutes, hold the position for 20-30 seconds. Switch legs and repeat.
Lower Back Hip Twist Stretch
1. Lie flat on your back on a comfortable floor with your legs straight. Keeping both shoulders in contact with the floor. Lift your left leg—knee bent—pull your left leg across your body and try to lower it to the ground until you feel a comfortable stretch in your lower back.
2. Grab the outside of your left knee with your right hand. Hold the stretch position for 20-30 seconds. Switch legs and repeat.
Quadruped Kneeling Hip Stretch
1. Get down on your hands and knees with your palms flat on the floor, shoulder-width apart. Relax your core and make sure your spine is in a neutral position. Keep your head in line with your spine, your shoulders back and avoid locking your elbows
2. Take a big deep breath in. As you breathe out, slowly push your glutes backwards towards your heels. Hold the stretch for 20-30 seconds. As you breathe in, bring your body up onto all fours again. Repeat 3 to 5 times.
Kneeling Hip Stretch
1. Kneel down with one knee on the floor and the other foot in front, knee bent.
2. Placing your hands on your sides, gently push your hips slightly forward. Hold the stretch position for 20-30 seconds. Switch legs and repeat 2-3 times each.
Groin Stretch
1. Get down on your hands and knees, with palms flat on the floor in front of you, shoulder-width apart. Knees should be slightly wider than your hips.
2. Roll your pelvis back and push the hips backward toward the ground until you feel a nice comfortable stretch in your groin. You should feel the stretch in your inner thighs.
3. Push your hips forward to the ground and repeat. Hold stretch position for 20-30 seconds and repeat 3-5 times.
Inner Thigh Stretch
1. Set up with one foot out to the side. Shift your hips to the side with bent leg.
2. Maintaining a neutral spine, rock your hips backward until you feel a stretch in the inner part of your straight thigh.
Hold the stretch for 20-30 seconds. Switch sides and repeat.
Knee to Chest Stretch
1. Lie on your back with your legs straight and your heels on the floor.
2. Bend your left knee and bring it up to your chest. Grab the top of your left knee with your hands and gently pull down to increase the stretch. Hold the position where you feel a comfortable stretch in your lower back and glutes for 20-30 seconds to release the tightness. Switch legs and repeat.
Chest Stretch
1. Stand tall with your hands together, arms extended directly in front of your chest.
2. Keeping your arms straight, slowly move your arms back as far as possible. Hold the stretch position for 20-30 seconds. Return and repeat 2-3 times.
Triceps Stretch
1. Standing up straight—and reach your right arm overhead to lengthen the right side of your body. Maintain the length as you bend your right elbow, bringing your fingers to the middle of your upper back.
2. Gently grab your right elbow with your left hand and gently pull the right elbow toward the right. Increase the stretch by lengthening the right side of your torso even more by bending sideways to the left. Hold for 20-30 seconds then switch sides.
Inverted Hamstring Stretch
1. Stand on your right leg with your left knee bent slightly. Without changing the bend in your left knee, bend at your hips and lower your torso until it's parallel to the floor.
2. As you bend over, raise your arms straight out until they're in line with your torso. Keep your right leg in line with your body as you lower your torso . Return to the start. Repeat 10-12 times and switch sides.
GLute Bridge
1. Lie down flat on your back, knees bent and your feet placed hip distance apart on the floor.
2. Take a deep breath in. As you breathe out, lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold the top position for 2-3 seconds. Breathe in as you lower your hips to the floor. Repeat 8 to 12 times.
One Leg Bridge
1. Lie on your back on the floor and bend both knees so that your feet rest on the floor hip width apart, near your glutes. Raise and extend your right leg.
2. Brace your core, squeeze your gluteal muscle and push your hips off the floor toward the ceiling as high as you can forming a straight line from your knees to your shoulders. Pause at the top for 1-2 seconds, then slowly lower your hips back down to the starting position. Do 8-12 reps, then switch sides.
Elbow/Forearm Plank
1. Starting from standard plank position, lower your body until you’re resting on your forearms. Keep forearms parallel to each other with hands flat on the ground.
2. Your body should form a straight line. Brace your core, squeeze those glutes. hold the position as long as you can without breaking form.
Standard Plank
1. Get down on all fours as you would do for a pushup. Keeping your palms flat and hands directly under your shoulders slightly wider the shoulder-width apart.
2. Your body should form a straight line from your head to your ankle. Contract your abs to prevent your butt from sticking or dipping. With your abs pulling in toward your spine, hold the plank position as long as you can without breaking form.
Single-Leg Plank
1. Start in standard plank position. Lift one leg up behind you, foot flexed, keeping your body flat and both the extended and supporting legs straight.
2. Hold the position as long as you can without breaking the form. Lower the leg and repeat on the other side.
Down-Dog Split
1. Begin in downward facing dog, then raise your right leg to move into down-dog split. Bend your right knee and pull it toward your forehead.
2. Straighten the leg back, and repeat the movement for 3-5 times. Switch legs and repeat.
Plank to Push-up
1. Begin in the plank position with your elbows shoulder-width apart on the ground.
2. Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line. Slowly return to the starting plank position the same way, one arm at a time. Continue alternating the movement from sides to sides for 10-12 repetitions.
Side Plank
1. Lie on your left side with your legs straight. Brace your core and squeeze your glutes.
2. Prop yourself up with your left forearm so your body forms a diagonal line; place your right hand on your hip. Hold the side plank position as long as you can without breaking the form. Switch sides and repeat.
Side Plank Knee-Tuck
1. Lie on your left side with your legs straight. Brace your core and squeeze your glutes.
2. Prop your upper body up on your elbow and forearm. From the side plank position, lift your top knee toward your chest. Hold the position as long as you can without breaking the form. Switch sides and repeat.
Plank to Side Tuck
1. Start in the standard plank position with feet together, hands shoulder-width apart, and abs engaged.
2. Bend knees and jump with your feet in toward right elbow, turning knees to the side. Jump back out to plank and continue alternating for 10-12 reps.
One-Leg Reverse Plank
1. Begin seated with your hands behind you, fingers pointed away. Pressing the heels and hands into the ground, raise your hips until it is in line with your shoulders and knees.
2. Raise and extend your right leg to form a straight line with the rest of your body. Keeping the arms straight, lower your hips toward the ground, then lift it back up to complete one rep. Do 10-12 reps.
Cross Body Mountain Climber
1.Being in the standard plank position with your arms completely straight and directly under your shoulders. Your body should form a straight line from your shoulders to your ankles.
2. Keeping your abs engaged, pick up your right foot and slowly bring your right knee toward your left shoulder. Return to start. Repeat on the other side. Continue alternating sides for 10-12 reps.