top 10 Body Weight Exercises for Beginners

Stair Dips

​Bodyweight exercises are the best place to start if you are new to exercise or have taken a long break. Using your own body's resistance is a great way to develop strength, endurance, range of motion, and balance. The great thing about bodyweight exercises is that you can perform them virtually anywhere.  

Here at my Top 10 Body Weight Exercises For Beginners ​

Watch The Body Weight Exercise Video Tutorials Below The Photos 

1.Wall Sit

WALL SIT

The Wall Sit is an isometric exercise that involves the contraction of muscles without any movement in the surrounding joints. You are simply holding the position in one place. The wall sit is excellent for beginners because it is easy to perform and has a limited chance of injury. It's also a great warm-up exercise because it brings blood flow to your muscles and joints. One of my favorite reasons to do wall sits is that it helps you get used to that burning sensation during exercise.

​When performing the wall sit

• Keep your head up and chest up
• Keep shoulders back, with hands down to your side. 
• Sit with a 90-degree bend at your knees. 
• Make sure your feet are out in front of you.
• If you need to set up higher, ensure your feet are still in front of you.

Start with a goal of holding for 60 secs. Once you have mastered this try going lower on your Wall Sit or adding hand weights to the exercise.

2. The Adjustable Low Step Ups ​

The Adjustable Low Step Ups

The low step-up exercise. It's excellent for beginners and for those who have knee problems. You have a super low risk of injury because of its low impact, and it's great for working on balance and muscular endurance. Any platform that is 12 to 24 inches will work.

When performing the step up 

• When you step up, focus on keeping your head and chest up.
• Keep the same lead leg when you step up and down.
• Move in a slow controlled tempo
• Make sure to come up nice and tall when standing on the platform.
• Most beginners should shoot for 60 secs each foot.

 Once you have mastered the basic step, you can be more aggressive and move on to a higher platform. ​​

3. Adjustable Step Body Weight Squat

Adjustable Step Body Weight Squat

​Before you move on to a weighted squat, it is an excellent idea to ensure good strength, range of motion in your hips and knees, and balance. 
When Performing The Adjustable Step Bodyweight Squat

• You're going to set up an adjustable step to where you sit on it; it creates a 90-degree bend at your knee.
• Your knee should be level with your butt.
• Keep your feet shoulder-width apart and your feet out in front of you.
• Place your hands together like you are praying.
• Now stand up without rocking yourself forward and keeping your hands in place.
• While standing, keep your head and chest up and bring your hips forward until you are standing straight.
• Lower yourself back down with control and go to a complete stop, then repeat the same motion. 

A good goal is to start with 10 to 15 repetitions. Once you have masted this movement, try taking a riser out so you go into a deeper squat. ​​
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4. Overhead Pull Down Body Tension Exercise

Overhead Pull Down Body Tension Exercise

The Overhead Pull Down is an example of a tension exercise. This movement requires you to flex the targeted muscle, which is your arms and shoulder blades. The better you create a mind-muscle connection, the more significant the intensity of the exercise. It may be challenging, in the beginning, to raise your arms in the air repeatedly, but over time, you will get stronger and be able to create more intense flex. You can use this exercise as an upper-body warm-up or active recovery between your weighted exercises.

When performing the Overhead Pull Down Tension Exercise 

• Stand shoulder-width apart.
• Starting with your hands open with your fingers fully extended over your head.
• You want to focus on flexing your back, and simultaneously, as you are coming down, squeezing your fist. 
• Draw your elbows down into your side.
• Then as you come back up, open your hands and draw up your shoulder blades nice and tall. 

​A good place to start is with 20 to 30 repetitions. Also, if you want to make the overhead pull-down tension exercise more challenging, try balancing on your toes while performing the exercise.

5. Modified Push Up Off The Bar

5. Modified Push Up Off The Bar

​The modified push-up off the bar is an excellent exercise for beginners so that you can eventually transfer to a floor push-up. ​

​When Performing The Modified Push-Up Off The Bar 

• Position the bar, so its height is parallel with your hip.
• Place your hands, so they are slightly wider than shoulder-width.
• Walk your feet back to where your heels can no longer touch the ground.
• Keep your feet shoulder-width apart.
• Bring your hips forward with your head and chest up.
• Slowly lower your chest to the bar with your elbows pointing out.
• Push yourself back up to the starting position. ​

Set a goal of 20 to 30 repetitions. Once you have mastered this height, move the bar slightly lower and repeat the same process until you get close to ground level. ​

6.Get-ups From The Front

Get-Ups from the front

This an excellent exercise for beginners because the get-ups from the front are low impact and performed anywhere.​

To Perform Get-Ups From The Front

• Start in an upright position. 
• Lower yourself down to your knees. 
• Walk with your arms down flat to the floor
• Walk yourself back up into a full-standing position. 

​You can change the intensity of the exercise by the speed you move. A goal of 1 to 2 minutes would be an excellent place to start. If you have knee or shoulder problems, you should avoid this exercise. ​
​

7. Stair Dips 

Stair Dips

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The stair dip is an excellent exercise for beginners who want to strengthen their triceps and shoulders.
To Perform Stair Dip

• You want to have your hands on both sides of your hips.
• Move your glutes away from the stairs.
• Then you are going to lower your bottom down.
• When your butt touches the step, push it back up.
• Focus on Squeezing the back of the arm 
• Your elbows go straight back.
• Keep your core tight with your head and chest up.

A good goal to start with would be 20 to 30 repetitions. If you want to make the exercise more challenging, walk out further so that more of your body weight is on your arms. 

8.Modified Tricep Push-Ups 

Modified Tricep Push-Ups

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​The Modified Tricep Push-up is a great bodyweight exercise for beginners who want to strengthen their triceps. It is an excellent way to transition into a full tricep push-up.
To Perform The Modified Tricep Push-Up 

• Start with making a triangle with your hands beneath your chest. 
• Bring your knees back far enough, so your hips are lower than your back
• Keep your head up.
• Then slightly bend your elbows out to the side 
• Come back up nice and tall

​A good goal would be to aim for 20 to 30 repetitions. The deeper you take the bend in the elbow, the more intense the exercise.

9.High Plank 

High Plank

The High Plank is an isometric exercise that is great for beginners. The High Plank is excellent for the muscular endurance of your upper body and core.
​To Perform The Modified Tricep Push-Up 

• Start with making a triangle with your hands beneath your chest. 
• Bring your knees back far enough, so your hips are lower than your back
• Keep your head up.
• Then slightly bend your elbows out to the side 
• Come back up nice and tall

A good goal would be holding this position for 60 seconds. If you find this position taxing, you can modify it by dropping down to your knees and walking your hands forward so that your hips are lower than your back. Once you have mastered the High Plank, you can move on to the low Plank. ​

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10.Dead-bug

Dead Bug

Dead Bug is an excellent exercise for beginners who want to strengthen their core and hip flexors. Start by lying on the floor with your head and back flat.
When Performing The Dead Bug 

• Position your legs like you are sitting on a chair.
• Keep your knees stacked over your hips and your feet flexed towards your shins.
• Have your hands positioned like you are in a hold-up.
• Make sure to keep your stomach contracted and your low back tight against the floor.
• Hold the pose in a static position. 

​A good goal would be to hold for 60 seconds. Once you have mastered this exercise, you can move on to making the pose more challenging by putting an exercise ball between your legs and holding a medicine ball over your head.  ​

Wall sit VIDEO TUTORIAL 

 Adjustable Step-Ups  VIDEO TUTORIAL  

 Once you have mastered the basic step, you can be more aggressive and move on to a higher platform. ​

Adjustable Step BodyWeight Squat 

VIDEO TUTORIAL 

​Tension arm pulls VIDEO TUTORIAL

MODIFIED PUSH UP OFF THE BAR 

VIDEO TUTORIAL 

Get-ups ​​VIDEO TUTORIAL 

Stair Dips VIDEO TUTORIAL ​

MODIFED Tricep Push-UPS 

VIDEO TUTORIAL 

High Plank ​​VIDEO TUTORIAL 

Dead Bug ​VIDEO TUTORIAL