Starting a fitness routine doesn't require fancy equipment or a gym membership. These 10 bodyweight exercises are perfect for beginners and target all major muscle groups.

Why Bodyweight Exercises Are Perfect for Beginners

Bodyweight exercises are ideal for those new to fitness because they:

• Require no equipment
• Can be done anywhere
• Allow you to learn proper form before adding weights
• Build functional strength that translates to daily activities
• Can be modified to match your current fitness level

The 10 Best Bodyweight Exercises for Beginners

1. Modified Push-Ups

Push-ups are one of the most effective upper body exercises, but they can be challenging for beginners. Start with wall push-ups or knee push-ups to build strength gradually.

How to do it: Place your hands on a wall or on the floor with knees touching the ground. Lower your chest toward the surface and push back up while maintaining a straight line from head to knees.

2. Squats

Squats target your quadriceps, hamstrings, and glutes. They're fundamental for building lower body strength.

How to do it: Stand with feet shoulder-width apart. Bend your knees and lower your hips as if sitting in a chair. Keep your chest up and heels on the ground. Return to standing position.

3. Glute Bridges

This exercise strengthens your glutes and lower back while being gentle on beginners.

How to do it: Lie on your back with knees bent and feet flat on the floor. Push through your heels to lift your hips toward the ceiling, creating a straight line from shoulders to knees. Lower back down with control.

4. Bird Dogs

Bird dogs improve core stability and coordination while strengthening your back.

How to do it: Start on all fours. Simultaneously extend your right arm forward and left leg backward. Hold briefly, then return to starting position. Alternate sides.

5. Plank from Knees

Planks are excellent for core strength, but can be modified for beginners.

How to do it: Start in a push-up position but with your knees on the ground. Keep your body in a straight line from head to knees, engaging your core. Hold for 20-30 seconds.

6. Supermans

This exercise strengthens your lower back, which is often neglected.

How to do it: Lie face down with arms extended overhead. Simultaneously lift your arms, chest, and legs off the ground. Hold briefly, then lower back down.

7. Seated Leg Raises

This simple exercise targets your core and hip flexors.

How to do it: Sit on the edge of a chair with hands gripping the sides. Extend one leg straight out, hold briefly, then lower. Repeat with the other leg.

8. Wall Sits

Wall sits build endurance in your quadriceps and are perfect for beginners.

How to do it: Stand with your back against a wall, feet shoulder-width apart. Slide down until your knees are at 90 degrees. Hold the position for 20-30 seconds.

9. Calf Raises

This simple exercise strengthens your calves and improves ankle stability.

How to do it: Stand with feet hip-width apart. Rise up onto the balls of your feet, then lower back down with control. Hold onto a wall or chair for balance if needed.

10. Marching in Place

A simple cardio exercise that gets your heart rate up.

How to do it: Stand tall and march in place, lifting your knees as high as comfortable. Swing your arms naturally. Start with 30 seconds and gradually increase duration.

Sample Beginner Workout

Try this simple circuit, performing each exercise for 30 seconds with 30 seconds rest between exercises:

1. Modified Push-Ups
2. Squats
3. Marching in Place
4. Glute Bridges
5. Wall Sits

Rest for 1-2 minutes, then repeat the circuit 2-3 times. Aim to do this workout 2-3 times per week, with at least one day of rest between sessions.

Tips for Success

• Focus on proper form rather than speed or repetitions
• Listen to your body and rest when needed
• Stay consistent – even short workouts are beneficial
• Gradually increase duration and intensity as you get stronger
• Stay hydrated before, during, and after exercise

Remember, everyone starts somewhere. These exercises might feel challenging at first, but with consistent practice, you'll build strength and confidence. The most important thing is to begin and stay consistent with your routine.