50 Bodyweight Exercises You Can Do Anywher

 50 Bodyweight Exercises You Can Do Anywhere

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.

Full Body

1. Inchworm

Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps.

2. Tuck Jump

Standing with the knees slightly bent, jump up as high as possible (pretend Jeremy Lin is watching!) and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump (on it) again!

3. Bear Crawl

Embrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps (or until you scare your roommates off).

4. Mountain Climber

Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.

5. Plyometric Push-Up

Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.

6. Stair Climb with Bicep Curl

Turn those stairs into a cardio machine—no magic wand necessary. Grab some dumbbells (or household objects!) and briskly walk up and down the stairway while simultaneously doing bicep curls to work the whole body.

7. Prone Walkout

Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance. (This dance comes next.) Bodyweight Exercise: Prone Walkout

8. Burpees

One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.

9. Plank

Nope, we’re (thankfully) not walking the plank. Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang).

10. Plank-to-Push-Up

Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.

Legs

11. Wall Sit

Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some bicep curls.

Bodyweight Exercise: Wall Sit

12. Lunge

Stand with the hands on the hips and feet hip-width apart. Step your right leg forward and slowly lower body until left (back) knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat on the other side. Try stepping back into the lunge for a different variation.

13. Clock Lunge

Time for a challenge. Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs.

14. Lunge-to-Row

Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat.

15. Pistol Squat

There may be no gun permit necessary for this one, but it’s still no joke. Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing.

16. Lunge Jump

Ready to impress some friends? Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10!

17. Curtsy Lunge

Let’s show a little respect. When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.

18. Squat

Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

19. Single Leg Deadlift

Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.

Bodyweight Exercise: Single Leg Deadlift

 20. Squat Reach and Jump

Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set.

21. Chair Squat Pose

Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side.

22. Quadruped Leg Lift

Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs (try to be graceful here!). Hold for up to 10 seconds, then switch legs.

23. Step-Up

This may be self-explanatory, but just in case—find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight (do it for Channing!), then return to start. Repeat, aiming for 10-12 reps on each side.

24. Calf Raise

From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion. Bodyweight Exercise: Calf Raise

Chest & Back

25. Standard Push-Up

There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). That’s one!

26. Dolphin Push-Up

Start out in dolphin pose (think: down-dog with elbows on the floor). Lean forward, lowering the shoulders until the head is over the hands. Pull up the arms and return to the starting position. (No ocean necessary.)

27. Contralateral Limb Raises

Sounds fancy, huh? Here’s the breakdown: Lie on your stomach with the arms outstretched and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm. Bodyweight Exercise: Contralateral Limb Raises

28. Donkey Kick

It’s time to embrace that wild side. Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.

29. Handstand Push-Up

Fair warning: This move is for the pros. Get set in a headstand position against a wall and bend the elbows at a 90-degree angle, doing an upside down push-up (so the head moves toward the floor and the legs remain against the wall). First timer? Grab a friend to spot you—safety first! Bodyweight Exercise: Handstand Push-Up

 PIN IT

30. Judo Push-up

From a push-up position, raise up those hips and in one swift movement (Hai-yah!) use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position. Try to repeat for 30-60 seconds.

31. Reverse Fly

For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat.

32. Superman

Want some superpowers? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Cape optional. Bodyweight Exercise: Superman

Shoulders & Arms

33. Triceps Dip

Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

34. Diamond Push-Up

Jay-Z would approve. These push-ups get pimped out with a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra (burning) love.

35. Boxer

Time to make Muhammad Ali proud. Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms—like you’re in the ring!

Bodyweight Exercise: Boxer

36. Shoulder Stabilization Series (I, Y, T, W O)

OK, it may look crazy, but stay with us. Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme a Y, you know you want to!).

37. Arm Circles

Remember P.E. class? Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise. Bodyweight Exercise: Arm Circles

Core

38. L Seat

Take a load off (well not exactly). Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat!

39. Rotational Push-Up

Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position, rotate the body to the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left.

40. Flutter Kick

Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kickin’ it for a minute straight!

41. Dynamic Prone Plank

Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.

42. Side Plank

Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach!).

43. Russian Twist

Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn. Feel like a fitness czar yet?

44. Bicycle

Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling!). Just keep the helmet in the closet. Bodyweight Exercise: Bicycle

45. Crunch

Before anyone’s crowned Cap’n Crunch, remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.

46. Segmental Rotation

Target those obliques. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.

47. Shoulder Bridge

Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor. Bodyweight Exercise: Shoulder Bridge

48. Single Leg Abdominal Press

Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee.

49. Double Leg Abdominal Press

Two legs is twice the fun. Follow the same run-down for the single leg press (above), but bring up both legs at the same time, pushing the hands against the knees.

50. Sprinter Sit-Up

Want to be a speed demon without getting off the floor? Lie on your back with the legs straight and arms by your side—elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.

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Suffering From Headaches? We Have a Few Natural Solutions

Headaches, very uncomfortable and very often issue that bothers a significant number of people.
Did you know that over 48 million Americans suffers from headaches and over 28 million have migraines?
There are various reasons why headaches occur. They can be stress related, genetic, fatigue, nutrition deficiency, dehydration, hormone related, etc. There are also some foods that can trigger headaches. But the pain is the same and leads to lack of concentration, nervousness and in the worst case scenario vomiting, dizziness, etc.
Women are more prone to headaches and this can be related to hormone change – PMS.
Before you reach to another painkiller, try to listen to your body. Maybe you lack on something, example: water, food, nutrients, etc.
There are also some natural ways to reduce or prevent the pain. We checked them out and segregated a few that seems to be the most practical solutions.

Natural Solutions For Headaches and Preventions
1. Drink more water
Since our bodies are mostly made of water, then fluids are essential for your well-being.
If your body slightly dehydrates you can get a headache. So the best solution is to prevent a problem by drinking enough water a day.
Some studies show that only seven glasses of water a day are sufficient to reduce the pain to people who suffer from migraines. So if you drink enough fluids daily, you can prevent possible headaches and reduce the current ones.
It is always better to prevent than cure!

2. Massage your head and face
Head and face massage is an excellent solution to sooth the pain. Massage can be helpful for a few headaches. And we a have a few massage techniques.
-If your headache is caused by the sinus inflammation, you can gently rub the critical areas with a few drops of peppermint essential oil (diluted with olive, coconut or almond oil). Peppermint oil will alleviate a headache and encourage the sinus cleaning.
-You can also massage your head and neck with the towel.
This is a very effective method for reducing the pain.
Pick a thinner towel and roll it into a tight cylinder. Wrapped towel press on the back, at the root of the head, with both hands holding tight both sides of the towel. Then move the towel up and down (unwrapping and wrapping) on your head and shoulders.
Massage your head like this for around 5 minutes, until the pain soothes. If the pain remains, rest for ten minutes and repeat.
-Next massage technique is a neck and back massage.
This method is very useful for migraines as a prevention.
If you are already in the migraine state, then it is recommended to rest in a dark and quiet room. But I’m sure you are already aware of that.
-The last technique we have for you is a hand massage – acupressure.
This is very practical, but you need to know to find the right spot.
There is a spot on the skin between your thumb and index finger which if you press on the exact spot, your headache will reduce.
So try to find the spot, press it and massage it in circular motions for three minutes. This should relax you and reduce the pain.

3. Drink salty beverage
There are numerous recipes in traditional medicine that reduces the headaches and migraines.
We have selected the one that is very simple to make. All you need is water, salt and lemon juice.
Get the juice from one fresh lemon and mix it with two teaspoons of salt.
Add the mix in the big glass of water.
Mix it and drink it all at once. This should work instantly.
Why is this recipe valid?
Well, the salt will increase the levels of serotonin in your blood, strengthens the immune system and normalizes the acid-alkaline balance in your body.
If necessary, repeat this method after one hour.

4. Use lavender and peppermint essential oils
Health benefits of peppermint and lavender essential oils are numerous. So it is not a surprise that they can help with those issues too.
Lavender essential oil reduces stress and is a relaxant. So if your headache is stress related, then this is a right solution for you!
Make a soothing and relaxing bath by adding a few drops in it. This bath will relax your tense muscles and improve the blood flow which will reduce the pain.
If you do not have time for a bath, just drop a few drops of lavender oil on a tissue and smell during the day.
Peppermint is also a great solution.
Drinking a peppermint tea can be effective too. But massage with peppermint essential oil is even better.
You can rub peppermint essential oil (if too strong dilute it with olive, coconut or almond oil) along the edge of the hairline and gently massage it. Peppermint has a cooling sensation that will relax your head and neck muscles.

5. Eat the right food
Some studies showed that some foods can trigger headaches and migraines. But this is optional and you need to listen to your body to find out wich food does that to you.
So fix your diet, find out with food doesn’t work for you and avoid it.
The most common triggers are dairy, chocolate, meats like bacon and hot dogs, red wine, fermented food, etc. But everybody is different, so this list doesn’t mean anything exactly!
Try to eat the healthiest possible, avoid bad foods and you are on the right path!

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Beat Anemia With Food – Best Allies In Battle With Anemia

The most common anemia is an iron deficiency anemia.
From the lack of iron suffers 20% of women, 50% of pregnant women and 3% of men.
People that suffer from this type of anemia feel tired, weak and irritated. And that is because the lack of iron leads to decrease a level of red blood cells, and your body can not produce enough hemoglobin, so the red blood cells can not carry oxygen through the bloodstream.
Anemia can, besides iron-deficiency, be caused by significant blood loss during trauma or surgery. A common cause of anemia among women of a reproductive stage is an excessive bleeding during their menstrual cycle.
Symptoms of anemia can occur in the form of reduced physical strength, weakened immunity and poorer ability to concentrate.
Every organism has some reserves of iron that is consumed. But when this storage is depleted, a manifestation of symptoms starts, and it is necessary to make up for lost.
And a diet rich in iron is certainly one of the main factors that can help you in the battle with anemia.
  
So here is the list of the foods that are the best allies in combat with anemia:

1. Red Meat, Fish and Poultry
Darker meat contains a large amount of iron and liver is the primary warehouse and rich sources of this mineral. Especially beef and chicken liver.
Beef meat has the most iron, and behind it there is a lamb, then pork and at the end of the list is poultry. Turkey is also an excellent source of iron.
Seafood, especially oysters, clams, mollusks and mussels, are the richest source of iron.
Behind them on the list are sea fish, such as salmon, tuna, sardines and swordfish.

2. Beet
 If you are anemic, eat beet as much as possible.
This vegetable is rich in iron and helps in purifying the blood.
Beetroot also contains carotenoid and a high concentration of some vital nutrients such as manganese, copper and phosphorus.
It also contains a small amount of or calories which are ideal for people who are on a diet.

3. Spinach
Spinach is an excellent fighter against anemia as it contains as much as 25% of the required amount of iron on a daily basis.
This green leaf vegetable is also a great source of vitamins from group B, C, A and K, and manganese, Mangan, etc.
In addition to spinach, a rich source of iron is another green vegetables and herbs, such as kale, broccoli, asparagus, nettles, etc.

4. Grains
Grains such as brown rice, oats, millet and wheat contain significant levels of iron.
For example, if you eat cereals that contain whole grains for breakfast, you can provide 100% of the recommended daily value.
If you add a glass of orange juice within that type of meal, then you can expect a high level of iron absorption.


5. Pulses
Pulses, in addition to cereals, are one of the richest sources of iron.
Beans, chickpeas and lentils provide between 4 and 7 mg of iron.
For example, boiled soybeans contain 9 mg of iron in one cup.
Soy products such as soy milk, veggie burger and tofu are also important sources of this mineral, especially in the diet of vegetarians.



6. Fruits
While most fruits do not contain sufficient amounts of iron, it helps its absorption which makes it a valuable addition to the diet.
Dried fruits such as grapes, apricots and plums contain the most iron.
Fruits rich in vitamin C (oranges, strawberries, melon, grapefruit) increases the absorption of iron.
Walnuts also serve as an excellent source of iron, especially almonds and Brazil nuts.
Good sources are also blueberry and blackberry wine.
Bananas are especially recommended to the people that suffer from anemia because bananas contain significant amounts of iron that contribute hemoglobin formation in the blood, which helps fight anemia.

7. Herbs
If you suffer from anemia, choose to drink tea instead of coffee.
Teas from anise, caraway, cumin, mint and nettle are the best choice since they increase iron absorption.
Also, when cooking try to use more parsley. You can also add fresh parsley into the salad.

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5 Excellent Exercises For Knee Pain Relief

Knee – a joint that carries a heavy load on a daily basis. And at every step, knees depreciate roughly three times of body weight.
Pain in joints usually indicates the beginning of arthrosis which is the loss of the cartilage of the knee. At every step, the knee depreciated roughly triple body weight, but after only 30 years of age, the cartilage gradually begins to be spent. Elastic tissue that protects the bones begins to disappear.
From knee pain mostly suffers athletes and overweight people. But unhealthy diet can also cause this issue. Especially if your diet is deficient in minerals and calcium.
Fortunately, it can be prevented, or at least postponed, with proper exercise and healthy diet.
6 Excellent exercises for knee pain relief:

1. Exercise No 1

Lay down on a flat and stable surface.
Bellow the knees put a pillow or a rolled towel to support them.
Bend one leg and keep the other straighten.
Lift the lower part of the straighten leg with the feet bent towards your body.
Hold in this position for 6 seconds with maximally tight thigh muscles.
The knee should constantly be in touch with a folded object below.
Repeat the exercise 10 times in one series. It is necessary to do three sets, with a break of 1 minute between sets.
Tha maximum load you can add onto your legs is 2 kg.

2. Exercise No 2

You can do the same exercise on the chair.
Sit on a stable surface (table or high chair), while your lower legs are relaxed and dangling over the edge of the chair.
Then straighten the leg at the knee and keep the end position 6 seconds.
You can use the load (“saddlebags”) up to 3 kg.

3. Exercise No 3

Lie down on the back and bend one leg at the knee.
Then lift the bent leg in the air and keep it straighten.
And stay in that position fo 6 seconds.
You should do three series with ten repeats with both legs. Make 1-minute pause between the series.
In addition, if you have a lower back pain then do not lift your leg higher than 20 cm and keep the other leg bent at the knee.

4. Exercise No 4

Lay on the side.
Keep one leg on the floor.
The other one lift up in the air, straighten.
Lift for 30-40 cm from the ground. Repeat this ten times in one series.
Do three sets, then switch the sides and repeat.
The maximum weight for the leg is 1 kg.

5. Exercise No 5

Now, turn around and lay on your stomach.
Keep one leg on the floor and the other one lift in the air, 10-15 cm from the ground.
Do not lift your pelvis from the floor, just one leg.
Repeat this ten times in one series. Do three sets with each leg!

But the knee pain will not just vanish.

Therefore, you need to be very careful and persistent.
I hope you will enjoy the workout!

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