7 Bodyweight Workouts: Gain Strength, Get Fit and Build Muscles


Back-to-school season marks the end of summer, and while most people are going back to school, university, work or home duties, time for working out at the gym becomes a far dream to many.  That is why we have put together exercises you can do at home without any equipment whatsoever that will fit in perfectly with your busy schedules.

Butterfly Crunch

Lie down on your back, joining your feet together and with your knees out to the sides, and then place your hands straight above your head, then proceed to lift your chest, shoulders and legs upwards until they your arms are between your legs, before making your way back down to the floor.

Tones: abs and core
Reps: 10 to 12


Wall Push-Up

While placing your hands on the wall shoulder-width apart, part your feet slightly while keeping your back and legs straight. Begin by lifting your heels and leaning forward slightly, pushing most of the weight towards your arms, and then bend your elbows, closing into the wall and making sure that your body remains straight, before pushing back again to the starting position.

Tones: chest, shoulders, core and triceps
Reps: 20


Opposite Arm and Leg Lift

Stand on all fours with your knees on the ground hip-width apart and your hands on the ground shoulder-width apart, and then lift your right arm forwards while you stretch your left leg backwards, keeping both straight, and hold this pose for five seconds before releasing and repeating with the opposite arm and leg. This is also a great balance exercise.

Tones: core, shoulders and glutes
Reps: 15 to 20


Bodyweight Squat

Stand straight with your feet spread shoulder-width apart, and place your arms straight in front of you, making sure that they are parallel to the floor. Keep your torso upright while mildly arching your back, and then lower yourself towards the floor while pushing your hips backwards as if you are sitting down on a chair. Take a three second pause before pushing yourself back.

Tones: core, quads and glutes
Reps: 15 to 20


Side Plank

While you lie on your side with your knees and legs straight, push your body upwards using your elbow or forearm that is under your shoulder, and then place the alternative hand on your hip. Raise your hip until your body forms a straight line, and hold this position for one minute before turning to the other side.

Tones: core, back and glutes
Reps: 10, but altering with other exercises


Swan Dive

Lie face down on the ground while strengthening your arms over your head and keeping your toes pointed, and then lift both your arms and your legs at the same time above the ground for two seconds before moving your arms by your sides and reaching for your toes. Hold this position also for two seconds before bringing your body back down to the starting position.

Tones: core and back
Reps: 10 to 15


Boat Pose

Take a seat on the floor with your knees bent and your feet and hands flat on the ground, and then lean your upper body backwards towards the floor while you lift your legs up to form a V. Stretch your arms forward with your palms facing your body while you keep your back straight and lengthen your legs. Hold this pose for five deep breaths before coming back to your starting position.

Tones: lower belly
Reps: 5