5 effective at-home bodyweight workouts


A new portion of home bodyweight workouts that can be completed without special gym equipment.
In this post, I will focus on ABS (abdominal muscles) and leg workouts.

Bicycle crunch


Bicycle crunch bodyweight exercise


What muscles does bicycle crunch work?

Bicycle crunch builds up ABS and oblique muscles

How to perform bicycle crunch?

Lie on the floor with your lower back resting on the ground. Intertwine your hands behind your head/neck. Lift your left knee towards your chest. Lift your shoulder up and touch your left knee with your right elbow. Next, do the same movement for the right knee and left elbow. Complete a set of 10 reps.


Russian twists


Russian twists bodyweight exercise



What muscles do Russian twists work?

The Russian twist is an abdominal exercise that shapes external oblique muscles and hip flexors.

How to perform Russian twists?

Sit on the floor in an upright position with your feet out in front of you and your knees and hips bent to 90 degrees.

Lean back your torso and use your abs to twist your torso as far as you can in one direction. Reverse the motion and return to the starting position. Do the same twist in the opposite direction. The exercise can be performed without a kettlebell or by using any available DIY weight.


Lunges


Lunges bodyweight exercise


What muscles do lunges work?

Lunges belong to a group of calisthenics legs exercises that builds up glutes, quads, and hamstrings.


How to perform lunges?

Step forward with the front foot and until your leg reaches a 90-degree angle. Your rear knee has to remain parallel to the ground. Return to the starting position and do the same movement with your rear leg. Rinse and repeat. A plyometric lunge (split squat jumps) can be performed by jumping explosively between lunge positions.


Plank (and reversed plank)


Plank bodyweight exercise


What muscles do plank, and reversed plank, work? Plank targets ABS, lower back, and core muscles (that is muscles around the pelvis)

How to perform plank exercise?

Rest both of your forearms on the floor to support the weight of your upper body. Elbows have to be placed directly beneath your shoulders.

Now activate your core and your glutes by contracting those muscles. Straighten up your legs and active the quads by pushing your feet backwards into the ground. Keep this position for as long as you can but no less than 30 secs.


Single-leg squats


Single leg squat bodyweight exercise

What muscles do single-leg squats work?

It strengthens stabilizing muscles in your pelvis and hip that in turn improves body balance.

How to perform a single-leg squat?

Stand on one foot with your other leg bent at the knee. Lean slightly forward and keep your back straight. Once you are balanced on one leg, squat down without losing your posture.

For more bodyweight workouts, like pull-ups and burpees, read: Calisthenics bodyweight workouts at home


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