Bodyweight exercises

Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment. From legs and shoulders to chest and abs, we’ve covered every part of the body that can get stronger with body resistance alone.



Pushups aren't the only reason to hit the floor during your workout. "Your hands and feet are covered with sensors that provide feedback about limb position and alignment," says Jeremy Frisch, U.S.A.W., owner of Achieve Performance Training. The more you engage your hands and feet in ground-based exercises, the greater the boost you'll see in your athletic performance. 

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Straight-Leg Crab Hip Raise 

Sit with your heels on a bench, your butt on the floor, and your weight supported on your hands. Raise your hips so your body forms a straight line from your shoulders to your feet. Pause, and then lower your hips back down (but don't let them touch the floor).

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Elevated Bird Dog Reach 

Get down on all fours with your hips up and your knees bent 90 degrees but only your hands and feet touching the floor. Raise your right arm and left leg until they're straight and in line with your body. Return to the starting position.

Repeat with your left arm and right leg.


Alligator Lunge 

Assume a pushup position with your arms straight and your hands slightly beyond shoulder width. Simultaneously move your left hand forward and place your right foot next to your right hand. Lower your hips and pause. Repeat using your right hand and left foot.

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Crab Toe Touch 

Assume a crab-walk position with your heels beneath your knees and your palms beneath your shoulders. Lift your hips, raise your right hand and left leg, and try to touch your toes. Return to the starting position. Repeat with your left hand and right leg.

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