1. Push-up


 

 

 

 

 

 

A timeless classic if there ever was one, the mighty push-up is also quite effortless to execute. On the off-chance that this is your first day in the civilised world, here’s how to perform one:

  • Get on all fours and prop yourself up on your hands, keeping them just outside of shoulder-width apart
  • Straighten your arms and legs
  • Lower your body until your chest nearly touches the floor
  • Hold for a moment
  • Push yourself back up
  • Repeat

2. Wide-Grip Pull-Ups


 

 

 

 

 

 

 

 

 

 One of the best bodyweight exercises to build muscle, the wide-grip pull-up is certainly a challenge, no matter how strong you are. Additionally, it also serves as a full body workout at home fitness fanatics can perform practically anywhere. Here’s how to do it:

  • Grab the pull-up bar with your palms facing outward, your arms fully extended, and your hands as far apart as you can (comfortably) muster
  • Squeeze the shoulder blades together, exhale, and bring your elbows toward your hips as you raise your chin above the bar
  • Carefully lower into the starting position
  • Repeat

3. Glute Bridge


 

 

 

 

 

According to legend, strong glutes often indicate a strong sex drive. With that established, let’s get to work:

  • Lie face-up on the floor, keeping your knees bent, your feet flat, your arms at either side, and your palms down
  • Lift your hips off the ground until your knees, hips, and shoulders form a straight line
  • Squeezing your glutes and keeping your abs clenched, hold the bridge
  • Slowly ease back to the starting position
  • Repeat

4. Inverted Row


 

 

 

 

 

 For strong shoulders, biceps, and back muscles, look no further than this trusty bodyweight exercise, which requires a pull-up bar or workout bench. Here’s how to execute:

  • Position the bar at about waist height
  • Place your hands on the bar, keeping them just outside shoulder-width
  • Hang under the bar with your body straight, your heels on the ground, and your arms fully extended
  • Flex the elbows and pull your chest toward the bar, retracting your shoulder blades as you go
  • Pause at the top and then return to the starting position
  • Repeat

5. Close-Grip Push-Ups


 

 

 

 

 

 

When regular push-ups get easy, switch to this version instead. Here’s how:

  • Get on all fours and prop yourself up on your hands, placing them inside of shoulder-width
  • Straighten your arms and legs
  • Lower your body until your chest nearly touches the floor
  • Hold for a moment
  • Push yourself back up
  • Repeat

6. Plank-to-Push-Up


 

 

 

 

 

 

This top bodyweight workout for men is exactly as productive as it sounds. Do the following:

  • Assume the plank position on your forearms, keeping your feet shoulder-width apart and your lower back flat
  • Press yourself into a push-up position
  • Lower back down into the plank
  • Repeat

7. Handstand Push-Up


 

 

 

 

 

 

 

When you have just your body for an exercise machine, push-ups are your friend. Here’s how to perform yet one more variation:

  • Assume a handstand position against the wall
  • Squeeze your abs, glutes and thighs
  • Lower yourself toward the ground
  • Push back up
  • Repeat

8. Sit-Up


 

 

 

 

 

 

You know the drill, but here it is anyway:

  • Lie on the floor with your knees bent
  • If possible, put your feet under something that will stop them from moving
  • Put your hands behind your head and tighten your core
  • Lift your torso until your upper body and thighs form a V-shape
  • Lower to the starting position
  • Repeat

9. Plank


 

 

 

 

 

 

Hold this one for over a minute and you’ll be working not just your abs, but a variety of other muscles as well. Essentially a full body home workout, the plank also helps improve balance. Here’s how to do it:

  • Assume a push-up-like position, except with your forearms resting on the floor at a 90-degree angle
  • Place your elbows directly underneath your shoulders and look straight toward the floor
  • Maintaining a perfectly straight line, hold the position as long as you can, keeping your abs and back muscles tight

10. Squats


 

 

 

 

 

 

 

 

 

Good for building muscle, increasing strength, improving hip mobility, and burning fat, the traditional squat is a bodyweight workout essential. Here’s how to do it:

  • Set your feet shoulder-width apart, with your toes slightly facing outward
  • Pull in your lower abs and keep your eyes forward
  • Slowly bend at the knees and lower your body, keeping your heels flat on the floor
  • Pause at the bottom before pushing back up to the starting position
  • Repeat