4 bodyweight exercises you can do literally anywhere

Most people who want to build muscles gravitate toward free weights and machines. After all, nothing stimulates muscle growth quite like lifting weights. But bodyweight training can be just as effective. Bodyweight exercises are easier on your joints and require no equipment. Plus, they lead to improved posture and reduce the risk of exercise-related injury. Bodyweight workouts are a great place for beginners to start as they build strength.

Here are some of our favorite bodyweight exercises:

1. PLANK

Plank is one of the best calorie-burning exercises. Plank burns approximately two to five calories a minute, based on weight. The exercise burns fat around your abdomen and gives you better posture and more flexibility. The forearm plank is a static core exercise similar to holding the top of a push-up, with both the elbows and hands making contact with the floor.The pose engages multiple muscle groups at once building core, back, leg, and arm strength.

1. Get in position on your elbows (or forearms) and balls of your feet.
   
2. Place elbows directly under your shoulders.
   
3. Place feet at about hip to shoulder width apart.
   
4. Relax your head and neck.
   
5. Stabilize your shoulders.
   
6. Lengthen your spine.
   
7. Hold for 30-60 seconds and repeat four times.
   

2. SIDE PLANK

To lose the "love handles” and tighten the core, side plank is another great exercise.

1. Start by laying on your right side on an exercise or yoga mat. 
   
2. Make sure your legs are extended completely out to the side. 
   
3. Rest your right elbow with your forearm on the ground.
   
4. Elevate your left arm all the way up, maintaining a straight line from shoulder to shoulder.
   
5. Hold for at least  30- 60 seconds and increase gradually at your own pace.
   
6. Repeat 3-4 times as you change sides.
   

3. PLANK WITH A STABILITY BALL (ADVANCED)

Stability balls are great tools, especially when it comes to your core.

Legs-Elevated Plank:

1. Start by putting the tops of your feet flat on the ball (see demo picture). For a more advanced option, tuck your toes on the ball.
2. Keep the front and back of your neck long and look slightly ahead of you on the floor.
3. Don’t tuck your chin into your chest and don’t look too far in front of you. 
4. Hold for 30-60 seconds.
5. Repeat 3-4 times as you change sides.

Tip: How to buy the right stability ball
The rule of thumb is that you want to be able to sit on your ball with your legs at a 90-degree angle or slightly more, but not less. Use these guidelines when you buy a fitness ball: If you are 4'11" - 5'4,” get a ball that is 55 cm. If you are 5'5" - 5'11,” get a ball that is 65 cm.

4. YOGA

Regular yoga practice is an excellent way to build muscle while lengthening and toning your body.
Yoga benefits your full body, both externally and internally. It's a great way to detox and improve your cardiovascular system while developing stronger muscles. Yoga enhances blood flow to your muscles, bringing oxygen and essential nutrients to active tissues. With more practice, you become more flexible, making your muscles far less susceptible to damage.

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Written by Dipuo Mankheli