Bodyweight exercises

• 

  Chest · Intermediate

  Knuckle Push-Up

  A bodyweight push-up performed with support on the knuckles rather than open palms. It trains the chest, shoulders, and triceps while keeping the wrists in a more neutral alignment.
• 

  Legs · Intermediate

  Lying Butterfly Pose

  The Lying Butterfly Pose, also known as Supta Baddha Konasana, is a restorative yoga posture that focuses on opening the hips and stretching the inner thighs and groin.
• 

  Abs · Intermediate

  Straight Leg Raise on Dip Bars

  A core strengthening exercise that targets the abdominal muscles, hip flexors, and stabilizers. It involves lifting the legs while maintaining a straight posture, using dip bars for support.
• 

  Legs · Advanced

  Stacionary Bike

  The stationary bike is a cardiovascular exercise machine that simulates cycling.
• 

  Back · Intermediate

  Wide-Grip Pull-Up on Angled Handles

  A bodyweight vertical pull-up on a multi-grip station. The outer angled handles change hand and wrist position compared with a straight bar while keeping the focus on back strength, biceps, and scapular control.
• 

  Back · Intermediate

  Chin-Up

  An unassisted bodyweight pull on a horizontal bar with the palms facing the body and hands approximately shoulder-width apart. The body rises from a near-straight-arm hang until the chin reaches bar level, combining shoulder movement with elbow flexion to train the back and arm flexors.
• 

  Back · Intermediate

  Wide Grip Rear Pull-Up

  A bodyweight vertical pull in which the bar passes behind the head rather than in front of the face. It trains the back and elbow flexors and differs from a standard pull-up in its shoulder and neck positioning requirements.
• 

  Abs · Beginner

  Weighted Straight Arm Crunch

  An abdominal exercise that targets the rectus abdominis and obliques. This variation involves holding a weight above your chest with straight arms, increasing resistance and intensity.
• 

  Shoulders · Advanced

  Straddle Planche

  An advanced palm-supported horizontal hold with straight arms and straight legs spread apart. The straddle changes the body's leverage compared with the legs-together planche while retaining unsupported shoulder and trunk control.
• 

  Abs · Intermediate

  Hollow Body Hold

  An isometric core exercise that targets the abdominal muscles, particularly the rectus abdominis and transverse abdominis. It also engages the hip flexors and stabilizes the lower back. This exercise is fundamental in gymnastics and is excellent for building core strength and stability.
• 

  Triceps · Intermediate

  Cross Arms Push-Up

  A bodyweight push-up variation with crossed hand placement. The altered arm position creates a distinct pressing challenge for the chest, triceps, shoulders, and trunk stability.
• 

  Legs · Beginner

  Standing Forward Bend

  The Standing Forward Bend, also known as Uttanasana in yoga, is a fundamental exercise that stretches the hamstrings, calves, and hips while strengthening the thighs and knees. It also helps improve flexibility in the spine and promotes relaxation.
• 

  Abs · Beginner

  Abdominal Crunches

  A core exercise that primarily targets the rectus abdominis muscle. This exercise helps in strengthening the core, improving posture, and enhancing overall abdominal endurance. It is performed by lying on your back and lifting your upper body towards your knees using your abdominal muscles.
• 

  Triceps · Advanced

  Korean Dip

  A bodyweight dip with both hands supporting the body on a single straight bar behind the hips. The suspended-body movement combines elbow extension with shoulder control in a behind-body support position, loading the triceps, front shoulders and chest.
• 

  Abs · Beginner

  Ab Wheel Rollout

  A core strengthening exercise that primarily targets the rectus abdominis, obliques, and transverse abdominis.
• 

  Abs · Intermediate

  Hanging Scissors Kicks

  The Hanging Flutter Kick Hips exercise targets the core muscles, particularly the lower abdominals and hip flexors, while also engaging the shoulders and grip strength. It involves performing flutter kicks while hanging from a pull-up bar, requiring stability and control.
• 

  Chest · Intermediate

  Superman Push-Up

  A long-lever bodyweight push-up with the hands extended well in front of the shoulders. This arm position increases the demand on the trunk and shoulder muscles while the chest and upper body lift the torso from the floor.
• 

  Abs · Beginner

  Leg In and Out

  The 'In And Out' exercise is a core-focused movement that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves a seated position where the legs are extended and then brought in towards the chest, engaging the core throughout the motion.
• 

  Abs · Beginner

  Sitting Twist

  An effective core exercise targeting the oblique muscles. It involves rotating the torso while seated, engaging the abdominal muscles for stability and control. This exercise can be performed with or without added resistance, such as a medicine ball or dumbbell, to increase intensity.
• 

  Abs · Intermediate

  L-Sit

  A sustained bodyweight hold on straight-arm support handles with both legs extended forward. It challenges hip-flexor and abdominal endurance while the shoulders and arms keep the body elevated.
• 

  Back · Intermediate

  Close-Grip Pull-Up

  A bodyweight vertical pull-up on a straight bar with a narrow overhand grip. It builds back, biceps, and grip strength, while the narrow hand position makes it distinct from medium- and wide-grip pull-ups.
• 

  Core · Beginner

  Bodyweight Windmill

  A dynamic bodyweight movement that combines hip motion, torso rotation, and shoulder control. It develops mobility, balance, and coordination across the core, hips, and shoulders.
• 

  Triceps · Intermediate

  Weighted Dips

  A compound exercise targeting the chest, triceps, and shoulders. By adding weight, you increase resistance, enhancing muscle strength and hypertrophy. This exercise is performed using parallel bars and additional weight, typically attached to a dip belt.
• 

  Shoulders · Beginner

  Arm Circles

  An unloaded standing warm-up exercise for active shoulder mobility. Both extended arms move together through full circles in one direction, accompanied by natural movement of the shoulder blades.

They're the easiest way to train at home or on the road, and the base skill that weighted work builds on later. Difficulty comes from leverage, tempo and range rather than load: a slower descent or raised feet turns a familiar move into a harder one. Start with the ones you can do cleanly and progress when the reps come easily.