You don’t need a gym to get started with fitness. In fact, your own body is all you need. Bodyweight exercises are simple, effective, and free. They help you build strength, improve balance, and boost flexibility. And the best part? You can do them anywhere. No machines or weights required.
If you are new to working out, bodyweight training is the best place to begin. It helps you learn proper form and builds a strong foundation for future workouts. These 7 easy exercises are perfect for beginners. Let’s break them down one by one.
1. Bodyweight Squats
Squats are one of the best exercises to strengthen your lower body. They work your thighs, hips, and glutes. They also improve balance and mobility.
How to do it:
Stand with your feet shoulder-width apart. Keep your chest up and your back straight. Bend your knees and lower your hips like you’re sitting on a chair. Go as low as you can. Then push back up to standing.
Tips:
Keep your heels on the ground. Don’t let your knees go past your toes. Start with 2–3 sets of 10–15 reps.
Why it works:
Squats build strong legs and help with everyday movements like walking and climbing stairs.
2. Wall Pushups
Pushups work your chest, shoulders, and arms. But regular pushups can be hard at first. Wall pushups are a good way to build strength before doing full pushups.
How to do it:
Stand facing a wall. Place your hands flat against the wall at shoulder height. Step back a little. Bend your elbows and lean your chest toward the wall. Push back to your starting position.
Tips:
Keep your body straight. Don’t bend your hips. Do 2–3 sets of 10–15 reps.
Why it works:
Wall pushups are easy on the joints and help build upper body strength safely.
3. Glute Bridges
This move targets your glutes and lower back. It also strengthens your core.
How to do it:
Lie on your back with your knees bent and feet flat on the ground. Place your arms at your sides. Lift your hips up by squeezing your glutes. Hold for a second, then lower back down.
Tips:
Don’t arch your back. Push through your heels. Try 2–3 sets of 12–15 reps.
Why it works:
Glute bridges help improve posture, balance, and hip strength.
4. Plank
The plank is a simple but powerful core exercise. It works your stomach, back, and shoulders all at once.
How to do it:
Get down on your forearms and toes. Keep your body in a straight line from head to heels. Hold this position as long as you can.
Tips:
Don’t let your hips drop. Keep your core tight. Start with 20 seconds and build up to 1 minute.
Why it works:
Planks help build strong abs and protect your spine. They also improve endurance and balance.
5. Standing Marches
This exercise is great for beginners who want to get moving. It builds coordination and warms up the body.
How to do it:
Stand tall with your feet hip-width apart. Lift one knee toward your chest while swinging the opposite arm. Lower the leg and repeat with the other side. Keep going like you’re marching in place.
Tips:
Keep your chest lifted. Move your arms with energy. Do 2 sets of 30 seconds.
Why it works:
Standing marches increase heart rate and improve leg strength and coordination.
6. Seated Knee Lifts
This is a gentle core workout that’s perfect for anyone starting out or with limited mobility.
How to do it:
Sit on a chair with your back straight. Hold the seat for support. Lift one knee toward your chest, then lower it. Repeat with the other leg.
Tips:
Keep your movements slow and controlled. Don’t lean back. Try 2–3 sets of 10 reps per leg.
Why it works:
Seated knee lifts strengthen your lower abs and help with stability.
7. Arm Circles
Arm circles help tone your shoulders and arms. They also improve range of motion.
How to do it:
Stand with your feet shoulder-width apart. Stretch your arms out to the sides. Move your arms in small circles for 20–30 seconds. Then switch directions.
Tips:
Keep your arms straight. Don’t let them drop. Repeat for 2–3 sets.
Why it works:
This exercise builds shoulder endurance and warms up the upper body.
How to Create a Simple Beginner Workout
You can combine these exercises into a short routine. Here’s a sample plan:
Beginner Routine:
- Bodyweight Squats – 3 sets of 12
- Wall Pushups – 3 sets of 10
- Glute Bridges – 2 sets of 12
- Plank – 30 seconds
- Standing Marches – 2 sets of 30 seconds
- Seated Knee Lifts – 2 sets of 10 per leg
- Arm Circles – 2 sets of 30 seconds each direction
Do this routine 3 times a week. Rest for one minute between sets. If anything feels painful, stop and try a gentler version.
Tips for Better Results
- Focus on form
Move slowly and with control. Bad form can lead to injury. Always do exercises in front of a mirror if possible. - Stay consistent
You don’t need to work out every day. But try to do it at least 3 times per week. Regular practice leads to results. - Add warm-ups and cool-downs
Start with light walking or shoulder rolls to warm up. After your workout, stretch your arms, legs, and back to cool down. - Drink water and eat healthy
What you eat matters. Stay hydrated and eat more fruits, veggies, and protein to help your body recover and grow stronger.
Conclusion
Starting a workout routine doesn’t have to be hard. These 7 bodyweight exercises are perfect for beginners. They help you get stronger, move better, and feel more confident. No equipment. No gym. Just your body and your will.
Begin today with just a few moves. Over time, your strength and stamina will grow. Stay patient, stay active, and enjoy your fitness journey.
