7 bodyweight exercises for extraordinary strength

Listed below are 7 bodyweight exercises that can be done at home to improve strength and endurance.

1. The bear crawls: get on all fours and ‘crawl’ or walk like a bear. The bear crawls for three to five minutes to work the whole body. It may sound silly, but this move shouldn’t be overlooked.
2. Spiderman Pushups – One of the toughest pushups. Assume a normal push-up position and, as you lower your body to the ground, bring your knee to the elbow. Return to normal flexion and repeat for the other knee. Repeat this 10 times.
3. Lunges – Stand with your feet together. With your hands on your hips, step one leg forward into a deep lunge, while keeping the other leg straight. Push yourself back and repeat with the other leg.
4. 1 Leg Squats – One of the best leg exercises you can do with your body weight. This will make you more stable and challenge your leg strength, endurance, balance, and agility. In a standing position, raise one leg as straight as possible in front of you and squat on one leg until your thigh touches your calf. Thereafter, return to the starting position with the same leg. For additional balance, keep your arms extended. For beginners, try to keep your thighs parallel to the ground. And as your strength builds, lower yourself as low as possible.
5. Squats: In a standing position, squat down until your thighs touch your calf. It may sound easy, but try it 100 times!
6. Opposite Elbow Touch: In a push-up position, bend one arm at the elbow to a 90-degree position and touch the opposite arm. Return to the original position and repeat for the other arm.
7. Push-ups: Try this against a wall and stand with your hands against the wall with your legs straight. While looking forward in a handstand position, lower yourself to the ground and when your head hits the ground, push yourself back to the starting position. Try doing this 5 times, and if you find it difficult at first, try staying in a handstand position for 60 seconds.

The above bodyweight exercises are great for both women and men.

To mix it up further, try a combination of upper and lower body weight exercises without a break. That is, 10 reps of ‘Spiderman Pushups’ followed immediately with 10 ‘1-leg squats’ on each leg. Rest for 60 seconds and repeat.

Do this to build strength and burn fat fast.