6 Unique Bodyweight Exercises You Can Do Anywhere

Summary

Discover six innovative bodyweight exercises that can be done anywhere.
These movements target different muscle groups, boost mobility, and enhance strength.

Let’s face it—staying active isn’t always easy. Whether you’re stuck at home, on the go, or simply can’t make it to the gym, it’s tempting to let fitness fall by the wayside. But the beauty of bodyweight exercises is that you don’t need any equipment or much space to break a sweat. Forget the basics like push-ups and crunches—let’s dive into six unique bodyweight exercises that will challenge your body in new and exciting ways. These moves are fun, effective, and can be done virtually anywhere.

1. Animal Flow

Animal Flow is not just an exercise; it’s a movement discipline. Combining elements of yoga, gymnastics, and even dance, this style of training improves mobility, strength, and coordination. The movements mimic animal motions, which makes them engaging and fun to practice. Here’s a beginner-friendly flow to try:

Beast Crawl

Start on all fours with your hands directly under your shoulders and knees under your hips. Hover your knees an inch off the ground.
Step your right hand and left foot forward simultaneously, keeping your back flat and core engaged.
Alternate sides, crawling forward in a controlled, deliberate manner.
To add intensity, try reverse crawling or moving laterally.

Benefits

Improves overall coordination.
Builds core stability and joint strength.
Engages your entire body, especially the shoulders, core, and legs.

2. Shrimp Squats

Move over, regular squats. Shrimp squats are a single-leg exercise that takes balance, strength, and focus to a whole new level. This move targets your quads, glutes, and core while also improving flexibility.

How to Do It:

Stand on your right leg and bend your left knee, holding your left foot with your left hand behind you.
Lower your body by bending your right knee, keeping your chest upright and core tight.
Aim to touch your left knee and right hand to the floor simultaneously.
Push back up to the starting position. Switch legs and repeat.

Modifications:

If this move is too challenging, hold onto a chair or wall for balance.
For an extra challenge, add a small jump at the top.

Benefits:

Builds unilateral leg strength.
Enhances balance and proprioception.
Strengthens the core and glutes.

3. Wall Walks

Wall walks are the perfect way to work on your upper body and core strength while also prepping you for handstands. Plus, they’re surprisingly intense, making them a great addition to any workout.

How to Do It:

Start in a plank position with your feet touching a wall.
Slowly walk your feet up the wall while walking your hands closer to the wall.
Keep moving until your chest is close to the wall, and your body forms a straight line.
Reverse the movement carefully to return to the starting position.

Modifications:

Stop partway up the wall if you’re a beginner.
Add push-ups at the top for extra intensity.

Benefits:

Strengthens shoulders, arms, and upper back.
Improves core stability.
Builds confidence for inversions and handstands.

4. Cossack Squats

The Cossack squat is a dynamic lower-body exercise that improves strength, flexibility, and balance. It’s a great way to target the inner thighs, glutes, and hamstrings while also improving hip mobility.

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How to Do It:

Stand with your feet wide apart and toes pointing slightly outwards.
Shift your weight onto your right leg, bending your right knee while keeping your left leg straight.
Lower your body as far as your flexibility allows, keeping your chest upright.
Push through your right heel to return to the center and repeat on the other side.

Modifications:

Hold onto a sturdy object for support if needed.
Use a weighted backpack or dumbbell to increase difficulty.

Benefits:

Increases lower-body strength and mobility.
Improves balance and coordination.
Stretches the inner thighs and hips.

5. Pike Push-Ups

Pike push-ups are an advanced variation of the classic push-up that primarily targets your shoulders and triceps. They’re also a stepping stone for mastering handstand push-ups.

How to Do It:

Start in a downward-facing dog position with your hands and feet on the floor, hips lifted high.
Bend your elbows and lower your head toward the ground, keeping your back straight and heels pressing toward the floor.
Push back up to the starting position.

Modifications:

Place your hands on an elevated surface like a sturdy chair to reduce the intensity.
For more of a challenge, elevate your feet on a surface.

Benefits:

Strengthens the shoulders, arms, and upper chest.
Improves balance and control.
Great for building upper-body strength without weights.

6. Hollow Body Hold

The hollow body hold is a deceptively simple-looking core exercise that delivers serious results. It’s a staple move for gymnasts and one of the most effective ways to build core strength and stability.

How to Do It:

Lie flat on your back with your arms extended overhead and legs straight.
Engage your core and lift your shoulders and legs off the ground.
Keep your lower back pressed into the floor and hold the position for as long as you can.

Modifications:

Bend your knees and keep them closer to your chest to make it easier.
Add a gentle rock back and forth for an advanced variation.

Benefits:

Strengthens the entire core.
Improves body control and awareness.
Builds a solid foundation for other exercises like pull-ups and handstands.

Final Thoughts

Bodyweight exercises don’t have to be boring or repetitive. These six unique moves bring variety and challenge to your fitness routine, whether you’re a beginner or a seasoned athlete. Remember to focus on form and control over speed—quality always trumps quantity when it comes to bodyweight training. So next time you’re looking for a workout you can do anywhere, give these exercises a try. Your body will thank you.