Best exercises: Add these fitness trainer-approved bodyweight workouts to build abs, muscles

Best exercises: Push-ups are great for upper body strength including chest, shoulders, and arms (Image: Canva)

No dumbbells, no fancy gym equipment—just you and your body weight are all you need for your next workout. The convenience of bodyweight exercises is a major perk; you can knock out a workout wherever you are.

According to Harvard Health Publishing, bodyweight exercises are excellent for boosting fitness, metabolism, and endurance. The American College of Sports Medicine also notes that using only bodyweight moves during high-intensity circuit training is an efficient way to decrease body fat, improve insulin sensitivity, and muscular fitness.

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Here are 8 bodyweight exercises you can incorporate into your routine for ultimate fitness as suggested by fitness trainer Sahil Sherawat. Combine them into a workout that’s simple yet powerful, ensuring you stay in shape for the long haul:

1. Squats: Targets the legs, glutes, and core.

• Stand with feet hip-width apart.
• Lower down as if sitting back into a chair, keeping knees behind toes.
• Press through heels to stand back up.
• For added difficulty, hold weights at your sides or do jump squats.

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2. Push-ups: Great for upper body strength including chest, shoulders, and arms.

• Start in a plank position with hands under shoulders.
• Lower chest towards the ground, then push back up.
• Modify by doing them on knees or incline against a wall.

3. Plank: Engages the core, shoulders, arms, and back.

• Start in a push-up position, but with elbows on the ground directly beneath shoulders.
• Keep a straight line from head to heels, engaging core muscles.
• Hold for as long as you can, aiming for at least 30 seconds to start.

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4. Lunges: Works legs, glutes, and core stability.

• Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.
• Push back up to the starting position.
• Alternate legs or do all reps on one side before switching.

5. Bent-over rows: Targets the back, shoulders, and arms.

• Hold arms extended with palms facing thighs.
• Hinge at the hips, keeping back straight, and bend knees slightly.
• Pull weights towards the ribs, squeezing shoulder blades together.
• Lower weights back down with control.

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6. Burpees: Full-body exercise for strength and cardio.

• Start standing, then squat down and place hands on the floor.
• Jump feet back into a plank position.
• Perform a push-up, then jump feet back to hands.
• Explosively jump up with arms overhead.
• Land softly and immediately go into the next rep.

7. Russian Twists: Targets obliques and core stability.

• Sit on the floor with knees bent, feet lifted off the ground.
• Lean back slightly, keeping back straight.
• Rotate torso to the right, then to the left, tapping the ground beside the hip with your hands.
• For added challenge, hold a weight or medicine ball.

8. Mountain Climbers: Full body move with emphasis on core and cardio.

• Start in a plank position.
• Drive one knee towards the chest, then quickly switch legs.
• Continue alternating legs in a "running" motion while keeping the core engaged.
• Increase speed for intensity.

Remember to always warm up before starting these exercises and cool down afterward. Aim for 3-4 sets of 10-15 reps for each exercise, adjusting weight or intensity as needed. It's also important to maintain proper form to prevent injury and get the most out of each movement.