The 20 Most Effective Bodyweight Moves For Strong, Toned Muscles

Updated on 6/22/2018 at 5:35 PM

POPSUGAR Photography | Benjamin Stone

While lifting weights is great for building muscle and helping with weight loss, don't discount the benefits of basic bodyweight moves! They often require using more than one muscle group, so they're effective and can save you time in the gym. And since there's no equipment needed, you can do them anytime, anywhere! These are the 20 most fundamental moves everyone should be doing. They may be basic, but they're far from easy, which is why they work!

Squat

Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor and keeping weight back in your heels. Lower the elbows toward the knees, touching them if you can.
Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
This completes one rep.

Burpees

Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending the elbows and then straightening back to a plank.
Jump the feet forward to the hands and come into a squat.
Do an explosive jump straight up, getting as much height as you can.
This completes one rep.

Sumo Squat

Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
This completes one rep.

Forward Lunge

Stand with the feet hip-distance apart.
Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely tapping the ground.
Push into your right heel, and step the right foot back to complete one rep.

Reverse Lunge

Stand with the feet hip-distance apart.
Step your right foot back so both knees are at 90-degree angles, the back knee just barely touching the floor.
Return to standing by pressing your left heel into the floor and bringing your right leg forward to complete one rep.

Split Lunge

Stand with the feet hip-distance apart.
Keep your upper body straight, core engaged, with your shoulders relaxed and your chin up.
Step forward with your right leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, and your other knee gently lowers softly to the floor.
Activate your inner thighs by squeezing your legs toward each other and keep the weight in your front heel as you push back up to standing, keeping your right foot in place so you can lower back down.
This completes one rep.

Alternating Side Lunge

Start with your feet directly under your hips. Step your right foot wide to the side, coming into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.

Curtsy Lunge

Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.
Return to standing, and switch sides to complete one rep.

Plank

Balance on the hands and toes with the body in one straight line, hands underneath the shoulders and feet hips-distance apart.

Mountain Climbers

Start in a traditional plank with shoulders over hands and weight in your toes.
With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.

Push-Up

Start in plank position with your arms and legs straight, shoulders above the wrists. Rest your knees on the ground if this is too hard.
Bend your elbows out to the sides and lower your chest toward the floor. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms.
This completes one rep.

Superman

Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — your back arches and arms and legs lift several inches off the floor.
Hold for two to five seconds and lower back down to complete one rep.

Side Plank

Come into a plank position (the top of a push-up) and roll to your left side, allowing your feet to roll too so you're balancing on the outside of your left foot and the inside of your right. To advance this move, stack your right foot on top of your left. If it hurts your bottom wrist, rest on your elbow instead.
Reach your right arm toward the ceiling and lift your waist away from the floor to make your obliques fire away. Press your left inner thigh up into your right inner thigh; this helps stabilize you even more.
To take pressure off of your wrist, press your left fingertips into the floor.
Hold for 30-60 seconds to complete one rep.

Elbow Plank

Start on the floor resting on your forearms and knees.
Step your feet out one at a time, coming into a plank position.
Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
Hold for 30-60 seconds to complete one rep.

Side Elbow Plank

Begin by lying on your side. Bring your right elbow directly under your right shoulder. Engage your core, press your right elbow into the floor, and rise into side elbow plank.
Stagger your feet so your left foot is just in front your right or stack the heels.
Reach your left arm up toward the ceiling, which will help you lift your waist.
Hold for 30-60 seconds to complete one rep.

V Crunch

Lie on your back and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and your lower back pressed into the mat.
Repeat the crunch motion to complete one rep.

Bicycle Crunches

Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers and put your hands behind your head.
Bring your knees in toward your chest and lift your shoulder blades off the ground.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
Now switch sides and do the same motion on the other side to complete one rep (and to create the "pedaling" motion).

Seated Russian Twist

Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight.
Hold your hand at your chest and twist your torso to the right, then to the left, to complete one rep.

Sit-Up

Lay on your back with bent knees and feet flat on the ground and place your hands on opposite shoulders.
Keeping your heels on the ground and your toes flat to the ground, engage your abdominal muscles and gently lift your head first, followed by your shoulder blades, coming into a full-sit up position. If this is too hard, just lift the torso as high as you can.
Hold the position for a second, and with control, come slowly back down to lying on your back.
This completes one rep.

Bridge

Begin lying flat on your back with your arms along the sides of your body with your palms facing down. Bend your knees, placing your heels as close as you can to your bum.
With your palms and feet pressing firmly into the ground, lift your hips up. Keep your palms on the mat or clasp your hands together below your pelvis, extending through your arms.
Lower the hips back to the floor to complete the rep.