"The 7 Best Effective Bodyweight Exercises for a Stronger, Leaner Body – No Equipment Needed!"

 • Many people have a misconception about what building muscle has to do with lifting weights. Building a perfect and toned body is not necessarily about lifting weights and joining expensive gyms, you can achieve the best and fastest results if you just do fitness exercises at home using only your own body weight. 

• One of the advantages of bodyweight exercises is that they are very effective in building different body muscles and improving flexibility, muscular endurance, and balance, making them the best choice for beginners and professionals alike.

• Without any weights or equipment, in this article, I will show you the 7 most effective exercises that will give you the best results in 30 days, teach you how to perform each exercise correctly, the number of repetitions, and give you an easy plan to ensure you achieve the best results whether your goal is to improve your physical fitness, eliminate mental fatigue, or strengthen your muscles...

"Ditch the laziness and get ready to start your fitness journey with me".

The best 7 Bodyweight Exercises 

1_Pull-ups:

One of the most important exercises for building muscle mass and strength, this exercise targets the muscles of the back, including the inner, outer, and lower parts and the entire body. It primarily works the fists or palms and associated muscles of the arms, the biceps and triceps, the muscles of the shoulders, especially the lateral and posterior shoulders, and secondarily improves the abdominal and chest muscles to some extent. 

If you don't have a pull-up bar...

This exercise can be done by hanging two towels on the door. 

• Take two towels and wrap them around both sides of the door 
• Close the door tightly, as long as the handle is on the other side of the door. 
• Grab the two towels and slowly pull your body towards the door, and then slowly back. 
• Repeat the exercise 8 to 20 times in 3 rounds for best results.

2_Push-up:

The push-up is similar to the pull-up in that it targets various large and primary muscles of the body, such as the shoulders, back, and abdominal muscles primarily, and various secondary muscles of the body. 

• Just place your hands on the floor shoulder-width apart. 
• Keep your body straight from head to heel. 
• Keep your feet slightly apart. 
• Make sure to keep your back straight. 
• Slowly lower yourself down until your chest is close to the floor, keeping your elbows at a 43-degree angle. 
• Push your body up with your hands until you return to the starting position 
• Do 10_15 repetitions for 3 rounds 

3_Squats :

This exercise targets the lower body, so it is considered one of the best exercises to strengthen the buttocks, legs, front and back thigh muscles, glutes and lower back This exercise does not depend on many movements. 

• You just have to come down from a seated position and stand up again. 
• Do 4_3 rounds with 15_20 repetitions. 

4_lunges :

This exercise helps improve balance and strengthens the muscles of the legs, hip flexors, calves and buttocks. 

• You just have to take a step forward or backward. 
• Lower the body into a lunge position. 
• Perform 3_4 rounds with 12_15 repetitions per leg and increase the repetitions as your ability and skills develop. 

5_Crunches :

This exercise targets the abdominal muscles, rectus abdominis and core muscles 

• Lie on your back with your knees bent and your feet flat 
• Rest your hands on the floor for balance 
• Raise your head and upper back to the floor using your abdominal muscles 
• Avoid putting pressure on your neck by keeping your chin away from your chest 
• Repeat for 3-4 rounds with 20 repetitions.

6_Superman-Swim Exercise :

This exercise mimics the movements of swimming and strengthens the back,  and core muscles and is performed in a smooth and easy way. 

• Lie on your stomach and stretch your arms forward and your legs back. 
• Lift your legs and arms slightly off the floor. 
• Move the right arm and left leg up slightly and then switch them. 
• Keep switching in a quick but controlled motion while keeping your back tight. 
• Hold for 40-50 seconds and repeat for 3-4 rounds. 

7_calves :

This exercise strengthens and harmonizes the legs, helps with athletic performance and improves balance with the ability to use stairs to perform the exercise, and it is preferable to wear a weighted bag for best results.  

• Stand on the edge of the stairs, keeping your balance. 
• Keep your feet shoulder-width apart 
• Slowly lower your heels until they are at the bottom of the stairs 
• Repeat the exercise 3_4 rounds with 10_15 repetitions 
• Proposed plan to achieve the best results 

In order to achieve the best results with bodyweight exercises, you should follow a < Weekly Plan >that includes a variety of different exercises for all parts of the body:

Days	Split-Workout
1	Chest
2	Back
3	Rest
4	Biceps/ Triceps
5	Leg
6	Shoulder
7	Rest

In conclusion, bodyweight exercises are a great option for anyone looking to improve their fitness without the need for equipment or gym memberships. From improving your body's appearance to developing strength, flexibility, and the ability to control your body effectively, bodyweight exercises can be done anytime, anywhere. The secret lies in consistency, determination, and progression to achieve the best results.
If you're a beginner and wondering where to start, I've already provided an article that provides basic tips and exercises for beginners in the world of sports and fitness. You can check it out here ,as well as the best lunch routine here ,to be your first guide on your journey towards a more active and healthy lifestyle...!