Beginner Bodyweight Exercises

253 exercises

Chest(18)

Chest Doorway Stretch Chest Expansion Stretch (Elbows Back)Chest Fly Chest Opener Stretch Chest Squeeze - Isometric Chest Stretch Knee Push-Up Push-Up Push-Up (Alternating Close/Wide Hands)Push-Up (Incline, Medium)Push-Up (Incline, Reverse-Grip)Push-Up (Incline, Wide-Grip)Push-Up (Incline)Push-Up (Wall)Push-Up (Wide)Push-Up Hold Scapular Push-Up Serratus Wall Slide

Lats(6)

Arm Swing Stretch (Dynamic)Child's Pose Lat Stretch Lat Stretch Lat Stretch (Side-Lying)Lat Wall Stretch Lateral Trunk Stretch (Seated)

Middle Back(5)

Open Book Stretch Row (Vertical)Spinal Twist Upper Back Stretch Upper Back Stretch (Hands Clasped)

Upper Back(6)

Eagle Arms Stretch Foam Roll Upper Back Reverse Snow Angel Thoracic Rotation Thread the Needle Wall Shoulder Blade Squeeze Hold

Lower Back(11)

Back Extension Backbend Stretch (Standing)Cat-Cow Child's Pose Child's Pose to Cobra Knee-to-Chest Stretch Pelvic Tilt (Standing)Seated Spinal Twist Stretch Superman Superman Hold Supine Knee Hug

Shoulders(20)

Traps(4)

Scapular Shrug Shoulder Shrug Shoulder Shrug (Circular)Upper Trapezius Stretch

Biceps(4)

Bicep Stretch Bicep Stretch (Seated) - Partner Assisted Bicep Wall Stretch - Body Only Bodyweight Bicep Curl - Body Only

Triceps(8)

Dip - Bench Dip (Triceps)Push-Up (Incline, Close-Grip)Triceps Extension - Bodyweight (Bar)Triceps Extension (Standing) - Resistance Band Triceps Stretch - Overhead Triceps Stretch (Cross-Body)Triceps Stretch (Overhead) - Partner Assisted

Forearms(8)

Finger Flexion and Extension Forearm Stretch (Kneeling)Wall Forearm Press Hold Wrist Circle Wrist Extensor Stretch Wrist Flexibility Stretch Wrist Flexor Stretch Wrist Forward and Back Bends

Abs(30)

Obliques(9)

Oblique Crunch Russian Twist Side Bend Side Bend Stretch (Seated)Side Bridge (Hip Lift)Side Crunch Side Jackknife Standing Side Bend Stretch Torso Twist

Core(8)

Bird Dog Box Breathing Mountain Pose Savasana with Deep Breathing Sphinx Pose Supine Body Scan Hold Supine Diaphragmatic Breathing Supine Spinal Twist

Quads(34)

Hamstrings(22)

Glutes(18)

90/90 Hip Switch Figure Four Stretch (Supine)Glute Bridge Glute Bridge (Incline)Glute Bridge Hold Glute Bridge March Glute Kickback Glute Stretch (Partner-Assisted PNF)Glute Stretch (Supine)Knee-Across-Body Stretch Knee-To-Chest Stretch (Single)Leg Lift (Glute Extension)Leg Raise (Quadruped)Pelvic Tilt Bridge Pigeon Pose Seated Hip External Rotation Stretch Step-Up (Knee Raise)Tabletop Bridge

Calves(12)

Ankle Circle Calf Raise Calf Stretch Calf Stretch (Seated)Calf Stretch (Toes Elevated)Heel to Toe Walk Knee Circle Single-Leg Calf Raise - Body Only Soleus & Achilles Stretch Toe Flexion and Extension Wall Calf Stretch (Forearms)Wall Calf Stretch (Hands)

Adductors(5)

Adductor Stretch (Side-Lying)Butterfly Stretch Carioca Groin and Back Stretch Happy Baby Pose

Abductors(9)

Clamshell Hip Circle Hip Circle (Prone)IT Band Stretch - Body Only Lateral Hip Stretch Leg Raise (Side)Lying Cross Stretch Lying Crossover Stretch Windmill Stretch

Hip Flexors(10)

Hip Flexor March Hip Flexor Stretch Knee Hug March Kneeling Hip Flexor Stretch Leg Swing Leg Swing (Front & Side)Low Lunge with Reach Lunge Stretch (Kneeling)March in Place Seated Leg Lift

Neck(6)

Chin-to-Chest Stretch Neck Exercise (Front/Back) - Isometric Neck Exercise (Side) - Isometric Neck Movement (Three-Plane)Neck Roll Neck Stretch (Lateral)

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