List of Body Weight Exercises (with Instructions)

This section provides instructions and videos that detail how to do a wide variety of body weight exercises. These body weight exercises will help you to build your strength and physical fitness without adding lots of extra bulk. Body weight exercises (i.e. push-ups) are used extensively by most martial arts schools.

Many martial artists worry that excessive muscle mass will reduce their flexibility. Therefore, they focus on exercises that only use their own body weight and often involve multiple repetitions (i.e. 50 push-ups). In contrast, power lifting that relies on limited repetitions with heavy dumbbells, barbells, etc. Martial artists who use body weight exercises exclusively would prefer to be like ancient Kung Fu masters (lean and strong) versus bulky modern day body builders.

All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For exercises using weights, please visit the main Strength Training section.

Section supported by Strength & Conditioning books

Body Weight Exercises - Instructions & Videos

• Back Extensions
• Bear Crawl
• Bicycle Crunch
• Chair Dips - Triceps exercise
• Crunch Exercises
  1. Bicycle Crunch
  2. Crunches - This is the basic crunch exercise.
  3. Oblique Crunch - This core exercise is done while lying on the floor and focuses on your side/oblique muscles.
  4. Reverse Crunches
  5. Vertical Crunch
• Flutter Kicks
• Hanging Leg Raises
• Isometric Bicep Curl
• Isometric Triceps Extension
• Jumping Jacks
• Kick Outs
• Knee Drops
• Lateral Jumps
• Leg Drops
• Lunges - Without weights
• Lunge Jumps
• Mountain Climbers
• Plank Exercises
  1. Plank - This is the basic plank exercise.
  2. Reverse Plank - This plank exercise targets your lower back and abs.
  3. Side Plank - This plank exercise targets your obliques, etc.
  4. Superman Plank
  5. Upward Plank Pose
• Prone Superman
• Pull-Ups
• Pulse Ups
• Push-Ups
  1. Traditional Push-Up
  2. Clapping Push-Up
  3. Eagle Claw Push-Ups
  4. Elevated Push-Up
  5. Judo Push-Ups
  6. Knuckle Push-Ups
  7. Pike Push-Up
  8. Plyometric Push-Up
  9. Single Leg Push-Ups - This push-up exercise will also help your core strength.
  10. T Push-Up - This advanced push-up exercise can be done with or without dumbbells.
  11. Triangle Push-Up or Diamond Push-Up
• Seated Russian Twist
• Side Lunges
• Sit-Ups
• 6 Inch Leg Raises
• Squats - Without weights
• Squat Thrusts - This body weight exercise builds strength and conditioning.
• Standing Opposite Knee To Elbow
• Step-Ups
• Tuck Jumps
• V-Ups
• Walking Lunge
• Wall Sit