Training and Workouts

56 Bodyweight exercises you can do anywhere


44. Side Plank

Side plank bodyweight exercise demo.

Side plank will strengthen your obliques (the side muscles of your trunk) more than anything else.

Lie on your side, feet together and forearm directly beneath your shoulder. Lift your hips off the ground and engage your core.

Again, don’t let your hips sag and keep your body in a straight line.

45. Reverse plank

reverse plank bodyweight exercise demo.

When done correctly, the reverse plank engages not just your abdominal muscles, but your glutes, hamstrings and lower back as well (just as the standard plank).

Keep the tension in the body throughout the entire time you’re holding the position and keep the body in a straight line.

46. Up & Down plank

High plank to elbow plank demo.

This variation of the plank adds an interesting twist to it and makes it more dynamic.

Switch between high plank and elbow plank, while keeping your core tight and engaged throughout the whole movement.

47. Plank jacks

Plank jacks bodyweight exercise demo.

This is a very interesting combination between two bodyweight exercises – the jumping jacks and the plank.

Your set up just as a normal high plank – hands underneath shoulders, tight core. Then you mimic jumping jacks with your feet by jumping to the side and back in.

48. Scissors ab exercise (with a twist)

Scissors ab exercise

Lie face up on the ground, lift your legs in alternating motions up&down mimicking the way scissors work. Keep your upper back off the ground and your abs contracted the entire time. You can add twisting moves with your legs for additional challenge.

49. V-ups

V-ups bodyweight exercise demo

While I’m doing the v-ups with a weight plate here, the exercise is definitely challenging enough without the additional resistance as well.

Performing the v-up without compromising the form requires much more flexibility and strength than most midline exercises. Unlike the sit-up, v-ups don’t just target your upper abs, but the entire muscle group including the obliques.

10 Abs exercises better than sit-ups {6 for back pain relief}


  1. Mariam
    April 20, 2020 at 10:13 am

    Such good exercises! I’m bookmarking this to do these moves in my next work out!

    • Lily
      April 28, 2020 at 10:08 pm

      Hello Mariam,
      I am glad that you like these exercises! Let me know how your workouts looked like! 🙂

  2. Tina
    April 21, 2020 at 6:00 am

    OK I will be saving this one. With being stuck at home now this will be good.

    • Lily
      April 28, 2020 at 10:07 pm

      Hey Tina!
      I am glad that you like the library and that these exercises will hopefully help you out! 🙂

  3. Ffion
    April 28, 2020 at 2:15 pm

    With everything that’s going on right now, this is a really useful resource for those people who are in lockdown right now and missing the gym. This is a comprehensive list of exercises suitable for all levels of fitness too which is difficult to find on these ever popular home workouts on Instagram and Youtube.

    • Lily
      April 28, 2020 at 10:06 pm

      Thank you so much for your detailed feedback! I am very happy that you find it helpful! 🙂

  4. Melissa
    April 30, 2020 at 1:38 am

    Lots of fun ways to exercise. Thank you for sharing.

    • Lily
      April 30, 2020 at 11:14 am

      Hey Melissa,
      I am glad that you like!
      I hope it will help you through the quarantine!

  5. Under flowery sky
    May 27, 2020 at 1:10 pm

    Great list, I need the ones for stomach but I always skip
    it as I go walking..

    • Lily
      May 27, 2020 at 7:18 pm

      There are some great ones for your midline!
      Give them a try!

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