What are basic strength training moves for beginners that you can do using only your own body weight?

Question

does anyone have a good plan? i need to start working out again but it has been so long and i have had a couple surgeries in the last few months so i want to start out very basic and work my way up to where i used to be.

Answer 1

Pushups. You can also do these on the wall if you do not have the strength, but you will have to do more reps. Lean on the wall, with your feet a little ways away, and then begin doing pushups. You'll have to try a few times before you get the right angle, but it does work.

Squats. You can work out your arms during squats by lifting something (a book). Keep your arms by your side, when you go down put your arms down, up and bring the book/object to your chest. This can be changed in many ways to lift it over your head or off the the side, diagonally above your head. Careful though!

Lunges.

Sit-ups/crunches. Keep your eyes on the ceiling. You can either cross your legs and left them up (so that your thighs are 90* angle from the floor) or with your legs out. Legs out straight work the upper abs.

Walk up and down steps.

You can also stand with the balls of your feet on the edge of the bottom step (heels off the stair). Make sure you have support, either a railing or wall. Stretch your calves by lowering your body and then raise your body, standing almost on tippy toes, as if you were wearing heals.

There's variations of each of these to work the different muscles in each area. Start out with a few reps and then add on. Don't forget to stretch about 15minutes before and after working out.

Answer 2

Push ups is a good basic conditioning exercise, and yes, I do have a plan. If you'd like I can copy/paste it and send it to you.

Answer 3

Push ups will strengthen your arms. Crunches will work your abs and try lunges for the legs and backside.

Answer 4

HEY...The best set or routines I have ever used is the U.S. Army's "daily dozen".Nothing but own but your resistance. You can probably get a copy from the library....LATER....