You can perform strength training using only the weight of your body. Your muscles cannot see the resistance placed upon them -- they respond to the increased demands. If you have limited workout time available, do not have access to equipment or are looking for variety in your workout routine, body weight exercises may be your solution.
Chest
A push-up is one of the most effective chest strengthening exercises. To add variety to this exercise, you can change your hand position from wide to narrow, or elevate your hands or feet onto a chair or other stable surface. As you gain strength, you can lift one leg during a push-up for increased intensity.
Back
A hyperextension strengthens the muscles along your spine and in your lower back. Perform this exercise by lying face down on the floor with your arms and legs extended, and then lift arms, chest and legs toward the ceiling. To increase the challenge of this exercise, keep the feet lifted as you lift and lower the upper body.
Legs
A squat is an effective lower body exercise. Perform this exercise by standing tall with your feet directly underneath your hips and then bending your knees to lower your hips. To protect your knees, do not bend them beyond a 90-degree angle. As an increased challenge, lift one foot off the floor for a one-legged squat.
Core
A bicycle pedal exercise strengthens your abdominal muscles. Begin this exercise by lying on your back with your knees bent, feet off the floor and hands behind your head. From this position slowly pedal your legs as you touch the opposite elbow to the opposite knee. To increase the challenge of this exercise, keep your feet close to the floor on the extended portion of your pedal.
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