Best Bodyweight Exercises That Bend and Shape Your Body

Bend and Shape Your Body with Bodyweight Exercises

Using your own body weight is one of the most effective ways to sculpt a lean, toned physique. Exercises that leverage body weight rely on muscles bending and stretching under loading for shaping effects.

This guide will explore the best calisthenic movements that bend and challenge your body. Mix up these functional exercises to build full body strength and definition without any exercise equipment required.

Why Choose Bodyweight Training?

Exercising with your body weight offers unique benefits like:

• Builds impressive functional strength
• Little equipment needed - efficient workouts anywhere
• Dynamic bending and balance movements
• Low impact so easy on joints
• Engages stabilizer muscles through full range of motion
• Adaptable progressions to increase challenge level
• Burns fat long after your workout finishes

Best Bodyweight Moves for Mobility and Strength

The following exercises use muscle tension and body bending to unlock results. Mix up sets and reps of these movements for functional fitness gains.

Bodyweight Squats

Bodyweight squats strengthen lower body muscles while improving balance and hip mobility as you sink down. Lower into a squat until your thighs are parallel or below parallel if possible. Focus on proper form - push your knees outward as you descend avoiding letting them collapse inward.

Walking Lunges

Walking (or static) lunges deeply stretch hip flexors and hamstrings while challenging leg strength/stability. Step into an exaggerated stride lowering your back knee almost to the floor while keeping your front knee behind toes.

Curtsy Lunges

Curtsy lunges target muscles often missed by traditional lunges. Cross one leg sharply behind the other, bend both knees to descend while keeping your chest lifted. Alternate legs and increase your range of motion over time.

Bodyweight Step-Ups

Step-ups engage your glutes and quads as you drive your knee and then leg up onto a platform. Increase "step" height over time or add weight for added resistance to burn out legs.

Planks

Planks strengthen your core stabilizers and teach body tension control. Hold a straight line from ankles to head bracing your abs without sagging through your spine. Keep shoulders down and hold for time based on your capability.

Glute Bridges

Glute bridges target your rear strengthening often neglected glutes and hamstrings. Drive heels down to lift hips up until your body forms a straight line from shoulders to knees. Focus on using glutes to lift and lower down with control.

Bodyweight Exercises for Back and Arms

In addition to lower body movements, be sure to bend and challenge your upper body too. Here are excellent bodyweight exercises for sculpted arms and a strong, mobile back.

Bodyweight Rows

Bodyweight rows build upper back strength important for posture/shoulder health. Hold plank position then drive elbows back bending torso towards ground. Keep body straight and abs tight for balance through the movement.

Inverted Bodyweight Rows

Inverted rows target back and bicep muscles in a uniquely challenging way. Start suspended underneath a bar hanging with arms extended. Initiate move by driving elbows back bending body upwards until elbows pass torso.

Pushups

The classic pushup effectively builds chest, triceps, shoulders and core muscle when proper form used. Keep elbows tucked into sides as you lower down until hover right above floor. Push back up powerfully without letting hips sag.

Chair Dips

Chair dips isolate and strengthen triceps muscles. Sit on edge of chair or bench, straighten arms and bend elbows lowering down until shoulders stretch comfortably. Press back to start resisting urge to lean forward.

Bending and Flexibility Bodyweight Moves

Enhance mobility, flexibility, balance and circulation with movements like:

Standing Forward Bends

Loosens tight hamstrings promoting healthy posture. Hinge slowly at hips reaching hands towards toes then floor without rounding back.

Wide Squats

Lengthens tight inner thighs and groin improving mobility/comfort. Drop hips into wide squat pushing knees outward then hold statically.

Seated Straddle Splits

Extreme stretch for inner thighs and hamstrings supporting flexibility. Slide into right/left side splits as far as feels comfortable using hands for support as needed.

Downward Dog Yoga Pose

Shapes strong, mobile shoulders while gently opening tight hips and hamstrings. Press into palms lifting hips up and back feeling stretch through the back of legs.

Programming Bodyweight Workouts

Guidelines

Follow these tips for maximal results when structuring your training:

• Train each major muscle group at least 2x per week
• Balance push and pull upper body exercises
• Vary rep ranges from strength focused to muscle building over time
• Include explosive plyometric drills for power gains
• Add static holds/isometrics for time under tension benefits

Sample Bodyweight Leg and Glute Workout

Try this calisthenics combination for stronger, shapelier legs:

• Bodyweight Back Squats - 3 sets x 12-15 reps
• Walking Lunges - 3 sets x 24-30 reps (12-15 reps each leg)
• Curtsy Lunges - 3 sets x 20 reps (10 reps per side)
• Single Leg Glute Bridges - 3 sets x 16-20 reps (8-10 reps per side)
• Step-Ups - 3 sets x 14 reps (7 reps per leg)
• Wall Sits - 3 sets x 45-60 seconds (rest 60-90 seconds between sets)

Example Upper Body Bodyweight Workout

• Pushups - 4 sets x 6-12 reps
• Bodyweight Rows - 4 sets x 8-12 reps
• Chair Dips - 3 sets x 12-16 reps
• Chinups - 3 sets x 6-10 reps
• Bodyline Holds Circuit - 2-3 rounds
  • Plank - 30 seconds
  • Side Plank Each Side - 20 seconds
  • Hollow Hold - 20 seconds

Sample Bodyweight Full Body Workout

Blend upper and lower body calisthenics in one effective routine:

• Bodyweight Back Squats - 3 sets x 10 reps
• Pushups - 3 sets x 12 reps
• Bodyweight Rows - 3 sets x 10 reps
• Walking Lunges - 3 sets x 14 reps (7 reps per leg)
• Bodyline Circuit - 2 rounds
  • Side Plank Left - 20 secs
  • Side Plank Right - 20 secs
  • Plank - 30 secs
  • Glute Bridge - 15 reps
• Inverted Rows - 3 sets x 6-8 reps
• Chair Dips - 2 sets x 15 reps
• Single Leg Deadlifts - 2 sets x 8-10 reps (each side)

Get started sculpting your dream physique at home using the raw power of bodyweight training!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.