10 Bodyweight Exercises for Beginners to Sculpt a Toned Body

Gray Frame Corner

Bodyweight Squats: Stand with feet shoulder-width apart, lower your body by bending your knees and pushing your hips back, then return to standing position.

Lunges: Step forward with one leg and lower your body until both knees are bent at a 90-degree angle, then return to standing and repeat with the other leg.

Push-Ups: Start in a plank position with hands shoulder-width apart, lower your body until your chest nearly touches the floor.

Plank: Begin in a push-up position with your body forming a straight line from head to heels, hold this position for as long as you can while keeping your core engaged.

Glute Bridges: Lie on your back with knees bent and feet flat on the floor, lift your hips towards the ceiling while squeezing your glutes, then lower back down.

Mountain Climbers: Start in a plank position, alternate bringing your knees towards your chest in a running motion while keeping your core tight.

Burpees: Begin standing, then squat down and place your hands on the floor, kick your feet back into a plank position.

Tricep Dips: Sit on the edge of a chair or bench with hands gripping the edge, slide your hips off the chair and lower your body until your elbows are bent at a 90-degree angle.

Supermans: Lie face down with arms extended in front of you, lift your arms, chest, and legs off the ground simultaneously, then lower back down.

Side Plank: Lie on your side with legs extended and feet stacked, prop yourself up on your forearm with elbow directly under shoulder.