5 Bodyweight Exercises You Can Do in Small Spaces at Home
10 October 2022
Because of work, responsibilities, and time management issues, most adults find it hard to keep an active lifestyle and exercise regularly. Some are reluctant to buy gym equipment because they don't know how to use them properly. Some don't have enough space at home to set them up while others think it is absurd to pay for a gym membership that can cost as much as a downpayment for a house and lot in the Philippines.
But if you still want to keep yourself healthy and exercise at home without the use of gym equipment, calisthenics exercises are the best way to go. These are bodyweight exercises that rely solely on gravity and your body weight for resistance. Some calisthenics workouts require equipment, but most of them can be done even if you only have a small space at home. Check out these basic bodyweight exercises to get you started.
Upper Bodyweight Exercises
Push-ups
Push-ups are perhaps the most well-known bodyweight exercise. If done correctly, this exercise routine can target your chest, shoulders, and triceps while also improving upper body strength. There are also many variations for push-ups if the standard one becomes too easy for you in the long run. The best push-up routine consists of three sets of ten reps.
To perform a regular push-up, you should:
- As a starting push-up position, place your hands on the ground slightly wider than your shoulder width.
- Then, spread your legs about hip-width apart. This should straighten your body out as if you were doing a plank.
- Maintain a tight core as you begin to lower your body to the floor.
- Inhale whenever your upper body descends and exhale whenever it ascends.
Pull-ups
Pull-ups are a type of bodyweight training that requires a pull-up bar as equipment. You can purchase a detachable one to attach to your door, or you can practice pull-ups on a monkey bar if your neighborhood has a playground. Pull-ups can improve your body composition because they target multiple muscles.
To perform a pull-up, you must:
- Grasp the pull-up bar tightly in an overhand grip, slightly wider than the width of your shoulders.
- Then, bend your knees so your feet will lift off the floor.
- Once your body is hoisted and your arms straight, raise your body by bending your elbows until your chin is above the bar.
One-arm pull-ups, chin-ups, and muscle-ups are some pull-up variations.
Planks
Planking is one of the simplest calisthenics exercises. It's easy to get into the plank position, and you don't need a personal trainer to know what the proper calisthenics form is. Planks are excellent for the body because they work the core, shoulders, arms, and glutes. Some doctors even advise their patients to perform planks every day.
The most difficult part of doing planks is staying in that position for 30 to 60 seconds because you are putting all of your weight on your entire body. It may feel like a burning sensation, but this is one of the bodyweight exercises that can help develop posture and prevent back pain.
Lower Bodyweight Exercises
Squats
Squats work the buttocks and thighs. People who do squats on a regular basis have one of these fitness goals: to have a better-looking bottom or to strengthen their thighs.
To perform a squat, you should:
- Stand tall and keep your core tight.
- Then, for better form, place your feet shoulder-width apart.
- Straighten your spine, open your chest, and relax your shoulders.
- Place your hands in front of you.
- After that, "sit back" and lower your body by moving your butt backward.
- Your knees should be slightly outward and directly above your feet as you descend.
- As you ascend, repeat steps 1-6.
No one achieves perfect squat form on the first try, so don't put too much emphasis on it at first. Instead, do more squats and watch videos on how to do them correctly.
Calf raises
Calf raises is considered as a simple exercise that targets the legs. This exercise can reduce your risk of ankle injuries while also increasing your chances of becoming a better jumper. Because this is a low-impact exercise, you should use dumbells to increase the intensity. You can substitute two 6-liter water bottles for dumbells.
Calf raises are performed by standing straight, raising your heels until you are standing on your toes, and then slowly descending your feet until your toes touch the ground. Aside from adding weights, you can add progression by standing on a step so your foot rests on a lower surface.
Health Benefits of Doing Calisthenics
If you want to lose weight and achieve a toned body, calisthenics is a great way to burn calories because it involves a lot of compound movement. These bodyweight exercises are also beneficial to people of all fitness levels. Just get into the starting position and maintain the proper form while doing each repetition.
Another advantage of this workout routine is that you don't need any equipment to get started. Yes, you can use ankle weights and weighted vests if you prefer, but you can progress without them by using various bodyweight routines. You can, for example, increase your reps or decrease your rest time. Different variations of exercises like push-ups and squats are more difficult to perform than others. Adding weights to your workouts is another way to progress.
It is also more time-efficient than weight training because you can do it at different speeds. This exercise, unlike the latter, does not require the use of any special equipment. Some of these workouts also target multiple muscle groups at the same time.
This exercise can also be done anywhere, even in a small house. The last thing you should be concerned about is a lack of space. Lumina Homes, providers of quality and affordable house and lot for sale, believe that good health is among the best form of investments anyone can and must have. Even if you only have a 24sqm home like our Airene Rowhouse, Aira Rowhouse, or Anna Rowhouse, you can still do this list of best bodyweight exercises.

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