People always want to know what are the best bodyweight exercises for size and strength.
My favourites are: Door Pull-ups, One-Legged Squats, Handstand Push-ups and the One-arm Push-up. Although lifting weights will probably always be the best way to build strength and bigger muscles, there are several bodyweight exercises that you can choose which add interest to your workout and can keep you in shape without going the gym.
Each exercise in more detail:
Door Pull-up
This basically is a pulling exercise that can be done with just a door (always check it's hinges are firmly attached to the frame though!). Open the door halfway and use gloves or put a towel over the top. Place your hands on the towel and let yourself hang off of the door. Pull yourself up against the door until your chin is over the top of the door. Lower yourself as slow as possible back to the starting position.
Might be wise to prop the door in the half-open position to stop it moving.
One Legged Squat
Once you get used to doing hundreds of bodyweight squats move onto the one legged squat. It is most definitely the best leg exercise that can be done with bodyweight.
Hold one leg in front of you and hold your arms out straight-ahead. Looking forward lower yourself slowly on one leg. I always try and balance myself against a wall with one hand as the balance trick takes some practice!
As you pass the parallel position, flex your buttocks and abs as hard as you can and drop yourself down to the bottom position. Rise back up to the starting position.
Handstand Push-ups
This is THE upper body exercise. It can be said to be the equivalent of the squat. In addition to making your shoulders strong, size will also increase.
To do a handstand push-up, get a few inches away from a wall and push-off into a handstand
against a wall. Your legs should be straight up against the wall. Rather than looking straight down, look forward so that the top of your head is the first part to touch the floor. Lower yourself under control to the floor and when your head touches the floor press yourself back up to the starting position. If you cannot do one rep try a static hold and put in a lot of negatives reps (down only)
One-Arm Push-up
This is a brilliant exercise to build up the chest. It requires a great deal of stability and can be really hard on the triceps and shoulders as well. Place one arm behind your back or straight outwards to one side and lower yourself to the floor with the other arm. Once your chest touches the floor, press yourself back up. When this gets too easy(!) try extending the opposing foot of the floor at the same time so that you are doing a 1 arm/1 leg push-up.
Remember to alternate the arms.
