Bodyweight Workout Exercises Anatomy

This is a complete list/menu of Bodyweight exercises for men or women. If you need to discuss how to perform these Bodyweight exercises please post them in our Exercise Forum under the heading of the exercise.

Picture

Name of Exercise

Muscle Groups

Twisting Crunches- Bodyweight Exercise:
Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fas...

Abdominal, Belly, Stomach, Isolation, Abs, Calisthenics, Bodyweight, Home, Core Strength, Upper Body, Washboard,

Crunches- Bodyweight Exercise: Crunches are taught many different ways, but there is a consistant element. Start with lying on your back with your knees at a ninety degree angle and your hands by your side or b...

Abdominal, Belly, Stomach, Isolation, Bodyweight, Home, Core Strength, Calisthenics, Upper Body,

Ball Crunches- Bodyweight Exercise: Lie back on a big ball with your shoulder blades on the ball, with your hips level with the ball slowly roll up contracting your abs (as shown). Slowly return to the starting posi...

Abdominal, Belly, Stomach, Isolation, Calisthenics, Core Strength, Bodyweight, Home, Upper Body,

Ball Rollout- Bodyweight Exercise: Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once y...

Abdominal, Belly, Stomach, Serratus Anterior, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Upper Body,

Pelvic Thrust- Bodyweight Exercise: Start by lying down on a mat and raising your legs to 90 degrees. Now with your arms at your side raise your pelvis up while trying to keep your legs perfectly vertical. This is ...

Abdominal, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Lower Body,

V-Up- Bodyweight Exercise: Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible. Keep your lower back as straight as possible as w...

Abdominal, Lower Abdominal, Belly, Stomach, Hip Flexors, Calisthenics, Bench, Bodyweight, Home, Core Strength, Washboard, Upper Body,

Air Bike- Bodyweight Exercise: Start with your back flat on the ground. Now raise your opposite arm and leg together (as shown). Repeat side to side until a complete set is finished.

Spotter Informat...

Abdominal, Lower Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Upper Body, Washboard,

Medicine Ball Chest Pushups- Bodyweight Exercise: Begin this the medicine ball pushups by lying face down in a pushup position with your butt parallel to the floor. Now try to use one hand to grasp the medicine ball and then the o...

Chest, Bodyweight, Compound, Medicine Ball, Calisthenics, Advanced, Home, Core Strength, Upper Body, Pectoralis Major,

Wall Push Up- Bodyweight Exercise: This exercise is great for people who are not able to do a regular push up. To begin, start standing up and then lean against a wall with your hands out. Now with your hands at s...

Chest, Triceps, Anterior Deltiods. Pectoralis Major, Arms, Shoulder, Shoulders, Calisthenics, Bodyweight, Home, Compound, Upper Body,

Exercise Ball Pushups- Bodyweight Exercise: These exercise ball pushups are much harder than ground pushups because you are doing them on an exercise ball which throws your balance off significantly. To begin, lie face firs...

Chest, Triceps, Anterior Deltoids, Compound, Exercise Ball, Home, Calisthenics, bodyweight,

Double Medicine Ball Pushups- Bodyweight Exercise: This alternate chest pushup exercise can be performed by having two medicine balls in each hand in a pushup position. With your hips flat with your body (see picture) lower your u...

Chest, Triceps, Anterior Deltoids, Front Shoulder, Shoulders, Medicine Ball, Bodyweight, Home, Calisthenics, Upper Body, Home, Core Strength, Pectoralis Major,

Push Up- Bodyweight Exercise: To complete a pushup start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now with your arms slightly bent, and your knees str...

Chest, Triceps, Anterior Deltoids, Pectoralis Major, Arms, Shoulder, Shoulders, Calisthenics, Bodyweight, Home, Compound, Upper Body,

Knee Push Up (Modified Push Up)- Bodyweight Exercise: Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching th...

Chest, Triceps, Anterior Deltoids, Pectoralis Major, Arms, Shoulder, Shoulders, Calisthenics, Bodyweight, Home, Compound, Upper Body,

Dips- Bodyweight Exercise: To perform the Dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the mo...

Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Calisthenics, Pectoralis, Bodyweight, Home, Upper Body,

Push Ups Between Benches (Push Up)- Bodyweight Exercise: Pushups between benches are performed as shown by placing your body between a bench in a push-up position having hands and feet on opposite benches and then lowering your body as l...

Chest, Triceps, Compound, Bench, Anterior Deltoid,Front Shoulder, Upper Body, Calisthenics, Bodyweight, Home,

Back Hyperextentions- Bodyweight Exercise: Start by lying face down, then raise your arm and head with the oppostie leg. If done properly you should feel a stretch in your lower back. Finally, lower your leg, arm, and hea...

Erector Spinae, Lower Back, Isolation, Bodyweight, Home, Calisthenics, Upper Body, Back,

Back Extensions- Bodyweight Exercise:
Place yourself face down on a hyperextension bench with your feet hooked under the rear pads. Place your hand across your chest and bend at the waist until your upper body is ...

Erector Spinae, Lower Back, Isolation, Calisthenics, Bodyweight, Upper Body,

Exercise Ball Leg Lifts- Bodyweight Exercise: This exercise should only be performed by advanced exercisers and should begin by having your hands firmly on the floor with your lower body as shown. Now begin to raise one leg ...

Leg, Butt, Glutes, Gluteus Maximus, Calisthenics, Bodyweight, Home, Advanced, Stability, Exercise Ball, Stability Ball, Swiss Ball,

Twisting Leg Raises- Bodyweight Exercise:
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can in a diagonal fashion (bringing one knee towa...

Lower Abdominal, Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Upper Body, Washboard,

Abdominal Dragon Flags- Bodyweight Exercise: Begin abdominal dragon flags by lying down on a bench as shown with your arms above your head holding onto the bench. Now bring your entire lower body up towards the ceiling until ...

Lower Abdominal, Abdominals, Abs, Calisthenics, Bodyweight, Home, Stomach, Stabilizer, Core Strength, Hip Flexors, Bench,

Roman Chair- Bodyweight Exercise:
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can, curling your pelvis forward. Hold the posi...

Lower Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Upper Body, Washboard,

Exercise Ball Lower Back Extensions- Bodyweight Exercise: To perform the calisthenics exercise: exercise ball lower back extensions begin lying on an exercise ball with your arms out in front of you and your feet stable on the floor behin...

Lower Back, Erector Spinae, Isolation, Exercise Ball, Stability Ball, Swiss Ball, Calisthenics, Bodyweight, Home,

Ball Side Crunches or Bends- Bodyweight Exercise: Start by draping yourself over the ball front first. Then slowly staggar your legs front to back as shown while putting your obliques on the ball and trying to put your hands over...

Obliques, Abdominal, Belly, Stomach, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Upper Body,

Two Foot Long Jump- Bodyweight Exercise: To start the two foot long jump dip into a 45 degree squatting position and swing your arms backwards. Now lean forward and throw your arms infront of your body as you explode upw...

Thigh, Quadricep, Rectus Femoris, Hamstrings, Cables, Plyos, Plyometrics, Bodyweight, Home,

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