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class="vector-toc-numb">2</span> <span>Disadvantages</span> </div> </a> <ul id="toc-Disadvantages-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-Bodyweight_exercise_for_older_adults" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#Bodyweight_exercise_for_older_adults"> <div class="vector-toc-text"> <span class="vector-toc-numb">3</span> <span>Bodyweight exercise for older adults</span> </div> </a> <ul id="toc-Bodyweight_exercise_for_older_adults-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-See_also" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#See_also"> <div class="vector-toc-text"> <span class="vector-toc-numb">4</span> <span>See also</span> </div> </a> <ul id="toc-See_also-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-References" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#References"> <div class="vector-toc-text"> <span class="vector-toc-numb">5</span> <span>References</span> </div> </a> <ul id="toc-References-sublist" class="vector-toc-list"> </ul> </li> </ul> </div> </div> </nav> </div> </div> <div class="mw-content-container"> <main id="content" class="mw-body"> <header class="mw-body-header vector-page-titlebar"> <nav aria-label="Contents" class="vector-toc-landmark"> <div id="vector-page-titlebar-toc" class="vector-dropdown vector-page-titlebar-toc vector-button-flush-left" > <input type="checkbox" id="vector-page-titlebar-toc-checkbox" role="button" aria-haspopup="true" data-event-name="ui.dropdown-vector-page-titlebar-toc" class="vector-dropdown-checkbox " aria-label="Toggle the table of contents" > <label id="vector-page-titlebar-toc-label" for="vector-page-titlebar-toc-checkbox" class="vector-dropdown-label cdx-button cdx-button--fake-button cdx-button--fake-button--enabled cdx-button--weight-quiet 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<div id="mw-content-text" class="mw-body-content"><div class="mw-content-ltr mw-parser-output" lang="en" dir="ltr"><div class="shortdescription nomobile noexcerpt noprint searchaux" style="display:none">Strength-training exercise to provide resistance against gravity</div> <figure class="mw-halign-right" typeof="mw:File/Frame"><a href="/wiki/File:Pullup.gif" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/4/40/Pullup.gif" decoding="async" width="152" height="168" class="mw-file-element" data-file-width="152" data-file-height="168" /></a><figcaption>Pull-ups are a common bodyweight exercise.</figcaption></figure> <p><b>Bodyweight exercises</b> (also called <b>bodyweight workouts</b>) are <a href="/wiki/Strength_training" title="Strength training">strength training</a> <a href="/wiki/Physical_exercise" class="mw-redirect" title="Physical exercise">exercises</a> that use an individual's own <a href="/wiki/Body_weight" class="mw-redirect" title="Body weight">weight</a> to provide resistance against <a href="/wiki/Gravity" title="Gravity">gravity</a>.<sup id="cite_ref-:0_1-0" class="reference"><a href="#cite_note-:0-1"><span class="cite-bracket">[</span>1<span class="cite-bracket">]</span></a></sup> Bodyweight exercises can enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility, coordination and balance.<sup id="cite_ref-:1_2-0" class="reference"><a href="#cite_note-:1-2"><span class="cite-bracket">[</span>2<span class="cite-bracket">]</span></a></sup> Such strength training has become more popular among recreational and professional athletes.<sup id="cite_ref-:1_2-1" class="reference"><a href="#cite_note-:1-2"><span class="cite-bracket">[</span>2<span class="cite-bracket">]</span></a></sup> Bodyweight training uses simple abilities like pushing, pulling, squatting, bending, twisting and balancing.<sup id="cite_ref-:1_2-2" class="reference"><a href="#cite_note-:1-2"><span class="cite-bracket">[</span>2<span class="cite-bracket">]</span></a></sup> Movements such as the <a href="/wiki/Press_up" class="mw-redirect" title="Press up">push-up</a>, the <a href="/wiki/Pull-up_(exercise)" title="Pull-up (exercise)">pull-up</a>, and the <a href="/wiki/Sit-up_(exercise)" class="mw-redirect" title="Sit-up (exercise)">sit-up</a> are among the most common bodyweight exercises.<sup id="cite_ref-3" class="reference"><a href="#cite_note-3"><span class="cite-bracket">[</span>3<span class="cite-bracket">]</span></a></sup> </p> <meta property="mw:PageProp/toc" /> <div class="mw-heading mw-heading2"><h2 id="Advantages">Advantages</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Bodyweight_exercise&action=edit&section=1" title="Edit section: Advantages"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:Kniebeuge.jpg" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/6/6a/Kniebeuge.jpg/220px-Kniebeuge.jpg" decoding="async" width="220" height="223" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/6/6a/Kniebeuge.jpg 1.5x" data-file-width="253" data-file-height="256" /></a><figcaption>A bodyweight <a href="/wiki/Squat_(exercise)" title="Squat (exercise)">squat exercise</a> requires little space and no equipment. After squatting down an individual returns to standing while moving their arms back to their sides. The height of the squat can be adjusted higher or lower depending on individual requirements (i.e., someone unaccustomed to exercise may instead perform half or quarter squats). Due to their movement range, squats are regarded as among the most effective exercises to improve strength and endurance.<sup id="cite_ref-4" class="reference"><a href="#cite_note-4"><span class="cite-bracket">[</span>4<span class="cite-bracket">]</span></a></sup></figcaption></figure> <p>While some exercises may require equipment, most bodyweight exercises require none. For exercises requiring equipment, common household items (such as a bath towel for towel curls) are often sufficient, or substitutes may be improvised (for example, using a horizontal tree branch to perform pull-ups). As such, bodyweight exercises are convenient while traveling or on vacation, when access to a gym or specialized equipment may not be available.<sup id="cite_ref-:2_5-0" class="reference"><a href="#cite_note-:2-5"><span class="cite-bracket">[</span>5<span class="cite-bracket">]</span></a></sup> Another advantage of bodyweight training is that it entails no cost.<sup id="cite_ref-:0_1-1" class="reference"><a href="#cite_note-:0-1"><span class="cite-bracket">[</span>1<span class="cite-bracket">]</span></a></sup> </p> <div class="mw-heading mw-heading2"><h2 id="Disadvantages">Disadvantages</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Bodyweight_exercise&action=edit&section=2" title="Edit section: Disadvantages"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>As bodyweight exercises use an individual's own weight to provide movement resistance, the weight being lifted is never greater than one's own body weight, and this can limit new muscle growth. Other downsides are that bodyweight training may be daunting to novices. </p> <div class="mw-heading mw-heading2"><h2 id="Bodyweight_exercise_for_older_adults">Bodyweight exercise for older adults</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Bodyweight_exercise&action=edit&section=3" title="Edit section: Bodyweight exercise for older adults"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>Some bodyweight exercises have been shown to benefit not just the young, but elderly participants as well.<sup id="cite_ref-6" class="reference"><a href="#cite_note-6"><span class="cite-bracket">[</span>6<span class="cite-bracket">]</span></a></sup> Older people doing bodyweight exercises benefit through gains in muscle mass, in mobility, in bone density, as well as in reduced depression and improved sleep habits.<sup id="cite_ref-7" class="reference"><a href="#cite_note-7"><span class="cite-bracket">[</span>7<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-8" class="reference"><a href="#cite_note-8"><span class="cite-bracket">[</span>8<span class="cite-bracket">]</span></a></sup> It is also believed that bodyweight training may help diminish or even prevent cognitive decline as people age.<sup id="cite_ref-:2_5-1" class="reference"><a href="#cite_note-:2-5"><span class="cite-bracket">[</span>5<span class="cite-bracket">]</span></a></sup> In addition, the higher risk of falls seen in elderly people may be mitigated by bodyweight training. Exercises focusing on the legs and abdomen such as squats, lunges, and step ups are recommended to increase leg and core strength, in doing so, reduce the risk of falling.<sup id="cite_ref-:3_9-0" class="reference"><a href="#cite_note-:3-9"><span class="cite-bracket">[</span>9<span class="cite-bracket">]</span></a></sup> Bodyweight exercises provide multi-directional movement that mimics daily activities, and as such can be preferable to using weight machines.<sup id="cite_ref-:3_9-1" class="reference"><a href="#cite_note-:3-9"><span class="cite-bracket">[</span>9<span class="cite-bracket">]</span></a></sup> </p> <div class="mw-heading mw-heading2"><h2 id="See_also">See also</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Bodyweight_exercise&action=edit&section=4" title="Edit section: See also"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <style data-mw-deduplicate="TemplateStyles:r1184024115">.mw-parser-output .div-col{margin-top:0.3em;column-width:30em}.mw-parser-output .div-col-small{font-size:90%}.mw-parser-output .div-col-rules{column-rule:1px solid #aaa}.mw-parser-output .div-col dl,.mw-parser-output .div-col ol,.mw-parser-output .div-col ul{margin-top:0}.mw-parser-output .div-col li,.mw-parser-output .div-col dd{page-break-inside:avoid;break-inside:avoid-column}</style><div class="div-col" style="column-width: 18em;"> <ul><li><a href="/wiki/Asanas" class="mw-redirect" title="Asanas">Asanas</a></li> <li><a href="/wiki/Calisthenics" title="Calisthenics">Calisthenics</a></li> <li><a href="/wiki/Circuit_training" title="Circuit training">Circuit training</a></li> <li><a href="/wiki/General_fitness_training" title="General fitness training">General fitness training</a></li> <li><a href="/wiki/High-intensity_interval_training" title="High-intensity interval training">High-intensity interval training</a></li> <li><a href="/wiki/List_of_weight_training_exercises" title="List of weight training exercises">List of weight training exercises</a></li> <li><a href="/wiki/Physical_fitness" title="Physical fitness">Physical fitness</a></li> <li><a href="/wiki/Plyometrics" title="Plyometrics">Plyometrics</a></li> <li><a href="/wiki/Power_training" title="Power training">Power training</a></li> <li><a href="/wiki/Resistance_training" class="mw-redirect" title="Resistance training">Resistance training</a></li> <li><a href="/wiki/Street_workout" title="Street workout">Street workout</a></li> <li><a href="/wiki/Stretching" title="Stretching">Stretching</a></li> <li><a href="/wiki/Strength_training" title="Strength training">Strength training</a></li> <li><a href="/wiki/Supercompensation" title="Supercompensation">Supercompensation</a></li> <li><a href="/wiki/Suspension_training" title="Suspension training">Suspension training</a></li> <li><a href="/wiki/Unilateral_training" title="Unilateral training">Unilateral training</a></li> <li><a href="/wiki/Weight_training" class="mw-redirect" title="Weight training">Weight training</a></li> <li><a href="/wiki/Yoga" title="Yoga">Yoga</a></li></ul> </div> <div class="mw-heading mw-heading2"><h2 id="References">References</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Bodyweight_exercise&action=edit&section=5" title="Edit section: References"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <style data-mw-deduplicate="TemplateStyles:r1239543626">.mw-parser-output .reflist{margin-bottom:0.5em;list-style-type:decimal}@media screen{.mw-parser-output .reflist{font-size:90%}}.mw-parser-output .reflist .references{font-size:100%;margin-bottom:0;list-style-type:inherit}.mw-parser-output .reflist-columns-2{column-width:30em}.mw-parser-output .reflist-columns-3{column-width:25em}.mw-parser-output .reflist-columns{margin-top:0.3em}.mw-parser-output .reflist-columns ol{margin-top:0}.mw-parser-output .reflist-columns li{page-break-inside:avoid;break-inside:avoid-column}.mw-parser-output .reflist-upper-alpha{list-style-type:upper-alpha}.mw-parser-output .reflist-upper-roman{list-style-type:upper-roman}.mw-parser-output .reflist-lower-alpha{list-style-type:lower-alpha}.mw-parser-output .reflist-lower-greek{list-style-type:lower-greek}.mw-parser-output .reflist-lower-roman{list-style-type:lower-roman}</style><div class="reflist"> <div class="mw-references-wrap"><ol class="references"> <li id="cite_note-:0-1"><span class="mw-cite-backlink">^ <a href="#cite_ref-:0_1-0"><sup><i><b>a</b></i></sup></a> <a href="#cite_ref-:0_1-1"><sup><i><b>b</b></i></sup></a></span> <span class="reference-text"><style data-mw-deduplicate="TemplateStyles:r1238218222">.mw-parser-output cite.citation{font-style:inherit;word-wrap:break-word}.mw-parser-output .citation q{quotes:"\"""\"""'""'"}.mw-parser-output .citation:target{background-color:rgba(0,127,255,0.133)}.mw-parser-output .id-lock-free.id-lock-free a{background:url("//upload.wikimedia.org/wikipedia/commons/6/65/Lock-green.svg")right 0.1em center/9px no-repeat}.mw-parser-output .id-lock-limited.id-lock-limited a,.mw-parser-output .id-lock-registration.id-lock-registration a{background:url("//upload.wikimedia.org/wikipedia/commons/d/d6/Lock-gray-alt-2.svg")right 0.1em center/9px no-repeat}.mw-parser-output .id-lock-subscription.id-lock-subscription a{background:url("//upload.wikimedia.org/wikipedia/commons/a/aa/Lock-red-alt-2.svg")right 0.1em center/9px no-repeat}.mw-parser-output .cs1-ws-icon a{background:url("//upload.wikimedia.org/wikipedia/commons/4/4c/Wikisource-logo.svg")right 0.1em center/12px no-repeat}body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-free a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-limited a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-registration a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-subscription a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .cs1-ws-icon a{background-size:contain;padding:0 1em 0 0}.mw-parser-output .cs1-code{color:inherit;background:inherit;border:none;padding:inherit}.mw-parser-output .cs1-hidden-error{display:none;color:var(--color-error,#d33)}.mw-parser-output .cs1-visible-error{color:var(--color-error,#d33)}.mw-parser-output .cs1-maint{display:none;color:#085;margin-left:0.3em}.mw-parser-output .cs1-kern-left{padding-left:0.2em}.mw-parser-output .cs1-kern-right{padding-right:0.2em}.mw-parser-output .citation .mw-selflink{font-weight:inherit}@media screen{.mw-parser-output .cs1-format{font-size:95%}html.skin-theme-clientpref-night .mw-parser-output .cs1-maint{color:#18911f}}@media screen and (prefers-color-scheme:dark){html.skin-theme-clientpref-os .mw-parser-output .cs1-maint{color:#18911f}}</style><cite id="CITEREFHarrison2010" 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.navbox{display:none!important}}</style></div><div role="navigation" class="navbox" aria-labelledby="Strength_training_exercises" style="padding:3px"><table class="nowraplinks hlist mw-collapsible autocollapse navbox-inner" style="border-spacing:0;background:transparent;color:inherit"><tbody><tr><th scope="col" class="navbox-title" colspan="2"><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1129693374"><style data-mw-deduplicate="TemplateStyles:r1239400231">.mw-parser-output .navbar{display:inline;font-size:88%;font-weight:normal}.mw-parser-output .navbar-collapse{float:left;text-align:left}.mw-parser-output .navbar-boxtext{word-spacing:0}.mw-parser-output .navbar ul{display:inline-block;white-space:nowrap;line-height:inherit}.mw-parser-output .navbar-brackets::before{margin-right:-0.125em;content:"[ "}.mw-parser-output .navbar-brackets::after{margin-left:-0.125em;content:" ]"}.mw-parser-output .navbar li{word-spacing:-0.125em}.mw-parser-output .navbar a>span,.mw-parser-output .navbar a>abbr{text-decoration:inherit}.mw-parser-output .navbar-mini abbr{font-variant:small-caps;border-bottom:none;text-decoration:none;cursor:inherit}.mw-parser-output .navbar-ct-full{font-size:114%;margin:0 7em}.mw-parser-output .navbar-ct-mini{font-size:114%;margin:0 4em}html.skin-theme-clientpref-night .mw-parser-output .navbar li a abbr{color:var(--color-base)!important}@media(prefers-color-scheme:dark){html.skin-theme-clientpref-os .mw-parser-output .navbar li a abbr{color:var(--color-base)!important}}@media print{.mw-parser-output .navbar{display:none!important}}</style><div class="navbar plainlinks hlist navbar-mini"><ul><li class="nv-view"><a href="/wiki/Template:Strength_training_exercises" title="Template:Strength training exercises"><abbr title="View this template">v</abbr></a></li><li class="nv-talk"><a href="/wiki/Template_talk:Strength_training_exercises" title="Template talk:Strength training exercises"><abbr title="Discuss this template">t</abbr></a></li><li class="nv-edit"><a href="/wiki/Special:EditPage/Template:Strength_training_exercises" title="Special:EditPage/Template:Strength training exercises"><abbr title="Edit this template">e</abbr></a></li></ul></div><div id="Strength_training_exercises" style="font-size:114%;margin:0 4em"><a href="/wiki/Strength_training" title="Strength training">Strength training</a> exercises</div></th></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Pectoralis_major" title="Pectoralis major">Pectorals</a> (chest)</th><td class="navbox-list-with-group navbox-list navbox-odd" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Bench_press" title="Bench press">Bench press</a> (c)</li> <li><a href="/wiki/Chest_fly" class="mw-redirect" title="Chest fly">Chest fly</a> (i)</li> <li><a href="/wiki/Dip_(exercise)" title="Dip (exercise)">Dip</a> (c)</li> <li><a href="/wiki/Machine_fly" title="Machine fly">Machine fly</a> (i)</li> <li><a href="/wiki/Push-up" title="Push-up">Push-up</a> (c)</li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Latissimus_dorsi_muscle" title="Latissimus dorsi muscle">Lats</a> and <a href="/wiki/Trapezius" title="Trapezius">trapezius</a> (upper back)</th><td class="navbox-list-with-group navbox-list navbox-even" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Bent-over_row" title="Bent-over row">Bent-over row</a> (c)</li> <li><a href="/wiki/Chin-up" class="mw-redirect" title="Chin-up">Chin-up</a> (c)</li> <li><a href="/wiki/Muscle-up" title="Muscle-up">Muscle-up</a> (c)</li> <li><a href="/wiki/Pull-down_(exercise)" title="Pull-down (exercise)">Pull-down</a> (c)</li> <li><a href="/wiki/Pull-up_(exercise)" title="Pull-up (exercise)">Pull-up</a> (c)</li> <li><a href="/wiki/Seated_row" class="mw-redirect" title="Seated row">Seated row</a> (c)</li> <li><a href="/wiki/Shoulder_shrug" title="Shoulder shrug">Shoulder shrug</a> (i)</li> <li><a href="/wiki/Supine_row" class="mw-redirect" title="Supine row">Supine row</a> (c)</li> <li><a href="/wiki/Face_pull_(exercise)" title="Face pull (exercise)">Face pull</a> (c)</li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Deltoid_muscle" title="Deltoid muscle">Deltoids</a> (shoulders)</th><td class="navbox-list-with-group navbox-list navbox-odd" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Bridge_(exercise)" title="Bridge (exercise)">Bridge</a> (c)</li> <li><a href="/wiki/Face_pull_(exercise)" title="Face pull (exercise)">Face pull</a> (c)</li> <li><a href="/wiki/Front_raise" title="Front raise">Front raise</a> (i)</li> <li><a href="/wiki/Headstand" title="Headstand">Headstand</a> into <a href="/wiki/Handstand_push-up" title="Handstand push-up">handstand push-up</a> (c)</li> <li><a href="/wiki/Lateral_raise" class="mw-redirect" title="Lateral raise">Lateral raise</a> (i)</li> <li><a href="/wiki/Rear_delt_raise" title="Rear delt raise">Rear delt raise</a> (i)</li> <li><a href="/wiki/Overhead_press" title="Overhead press">Shoulder press</a> (c)</li> <li><a href="/wiki/Upright_row" title="Upright row">Upright row</a> (c)</li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Biceps" title="Biceps">Biceps</a> (front of arms)</th><td class="navbox-list-with-group navbox-list navbox-even" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Bicep_curl" title="Bicep curl">Bicep curl</a> (i)</li> <li><a href="/wiki/Chin-up" class="mw-redirect" title="Chin-up">Chin-up</a> (c)</li> <li><a href="/wiki/Push-up#Variations" title="Push-up">Reverse grip push-up</a> (c)</li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Triceps" title="Triceps">Triceps</a> (back of arms)</th><td class="navbox-list-with-group navbox-list navbox-odd" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Bench_press#Variations" title="Bench press">Close-grip bench press</a> (c)</li> <li><a href="/wiki/Push-up#Variations" title="Push-up">Close grip push-up</a> (c)</li> <li><a href="/wiki/Dip_(exercise)" title="Dip (exercise)">Dip</a> (c)</li> <li><a href="/wiki/Push-down_(exercise)" title="Push-down (exercise)">Push-down</a> (i)</li> <li><a href="/wiki/Lying_triceps_extensions" class="mw-redirect" title="Lying triceps extensions">Triceps extension</a> (i)</li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Forearm" title="Forearm">Forearms</a></th><td class="navbox-list-with-group navbox-list navbox-even" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Wrist_curl" title="Wrist curl">Wrist curl</a> (i)</li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Abdominal_exercise" title="Abdominal exercise">Abdomen and obliques</a> (abdomen)</th><td class="navbox-list-with-group navbox-list navbox-odd" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Crunch_(exercise)" title="Crunch (exercise)">Crunch</a> (i)</li> <li><a href="/wiki/Leg_raise" title="Leg raise">Leg raise</a> (c)</li> <li><a href="/wiki/Russian_twist" title="Russian twist">Russian twist</a> (c)</li> <li><a href="/wiki/Sit-up" title="Sit-up">Sit-up</a> (c)</li> <li><a href="/wiki/Squat_(exercise)" title="Squat (exercise)">Squat</a> (c)</li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Erector_spinae_muscles" title="Erector spinae muscles">Lower back</a></th><td class="navbox-list-with-group navbox-list navbox-even" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Bridge_(exercise)" title="Bridge (exercise)">Bridge</a> (c)</li> <li><a href="/wiki/Deadlift" title="Deadlift">Deadlift</a> (c)</li> <li><a href="/wiki/Good-morning" title="Good-morning">Good-morning</a> (c)</li> <li><a href="/wiki/Hyperextension_(exercise)" title="Hyperextension (exercise)">Hyperextension</a> (c)</li> <li><a href="/wiki/Pelvic_lift" title="Pelvic lift">Pelvic lift</a> (c)</li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Hip" title="Hip">Hips</a> and <a href="/wiki/Buttocks" title="Buttocks">buttocks</a></th><td class="navbox-list-with-group navbox-list navbox-odd" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Bridge_(exercise)" title="Bridge (exercise)">Bridge</a> (c)</li> <li><a href="/wiki/Deadlift" title="Deadlift">Deadlift</a> (c)</li> <li><a href="/wiki/Dirty_dog_exercise" title="Dirty dog exercise">Dirty dog exercise</a> (c)</li> <li><a href="/wiki/Leg_press" title="Leg press">Leg press</a> (c)</li> <li><a href="/wiki/Lunge_(exercise)" title="Lunge (exercise)">Lunge</a> (c)</li> <li><a href="/wiki/Squat_(exercise)" title="Squat (exercise)">Squat</a> (c)</li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Quadriceps" title="Quadriceps">Quadriceps</a> (front of thighs)</th><td class="navbox-list-with-group navbox-list navbox-even" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Bridge_(exercise)" title="Bridge (exercise)">Bridge</a> (c)</li> <li><a href="/wiki/Deadlift" title="Deadlift">Deadlift</a> (c)</li> <li><a href="/wiki/Leg_extension" title="Leg extension">Leg extension</a> (i)</li> <li><a href="/wiki/Leg_press" title="Leg press">Leg press</a> (c)</li> <li><a href="/wiki/Lunge_(exercise)" title="Lunge (exercise)">Lunge</a> (c)</li> <li><a href="/wiki/Squat_(exercise)" title="Squat (exercise)">Squat</a> (c)</li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Hamstring" title="Hamstring">Hamstrings</a> (back of thighs)</th><td class="navbox-list-with-group navbox-list navbox-odd" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Bridge_(exercise)" title="Bridge (exercise)">Bridge</a> (c)</li> <li><a href="/wiki/Deadlift" title="Deadlift">Deadlift</a> (c)</li> <li><a href="/wiki/Good-morning" title="Good-morning">Good-morning</a> (c)</li> <li><a href="/wiki/Leg_curl" title="Leg curl">Leg curl</a> (i)</li> <li><a href="/wiki/Leg_press" title="Leg press">Leg press</a> (c)</li> <li><a href="/wiki/Lunge_(exercise)" title="Lunge (exercise)">Lunge</a> (c)</li> <li><a href="/wiki/Squat_(exercise)" title="Squat (exercise)">Squat</a> (c)</li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Adductor_muscles_of_the_hip" title="Adductor muscles of the hip">Adductors</a> (inside of thighs)</th><td class="navbox-list-with-group navbox-list navbox-even" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Leg_raise#Side-lying" title="Leg raise">Side-lying leg raise</a> (i)</li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Triceps_surae_muscle" title="Triceps surae muscle">Calves</a></th><td class="navbox-list-with-group navbox-list navbox-odd" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Calf_raises" title="Calf raises">Calf raise</a> (i)</li></ul> </div></td></tr><tr><td class="navbox-abovebelow" colspan="2"><div> <dl><dt>See also</dt> <dd><a href="/wiki/Bodybuilding" title="Bodybuilding">Bodybuilding</a></dd> <dd><a class="mw-selflink selflink">Bodyweight exercise</a></dd> <dd><a href="/wiki/Calisthenics" title="Calisthenics">Calisthenics</a></dd> <dd><a href="/wiki/Muscle_hypertrophy" title="Muscle hypertrophy">Muscle hypertrophy</a></dd> <dd><a href="/wiki/Olympic_weightlifting" title="Olympic weightlifting">Weightlifting</a></dd> <dd><a href="/wiki/Plyometrics" title="Plyometrics">Plyometrics</a></dd> <dd><a href="/wiki/Weight_training" class="mw-redirect" title="Weight training">Weight training</a> (<a href="/wiki/List_of_weight_training_exercises" title="List of weight training exercises">List of exercises</a>)</dd> <dd><a href="/wiki/Flywheel_training" title="Flywheel training">Flywheel training</a></dd> <dd><a href="/wiki/Gym" title="Gym">Gym</a></dd></dl> <dl><dt>Legend</dt> <dd>(c) – compound exercise, (i) – isolated exercise</dd></dl> </div></td></tr></tbody></table></div> <div class="navbox-styles"><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1129693374"><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1236075235"></div><div role="navigation" class="navbox" aria-labelledby="Exercise" style="padding:3px"><table class="nowraplinks mw-collapsible autocollapse navbox-inner" style="border-spacing:0;background:transparent;color:inherit"><tbody><tr><th scope="col" class="navbox-title" colspan="2"><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1129693374"><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1239400231"><div class="navbar plainlinks hlist navbar-mini"><ul><li class="nv-view"><a href="/wiki/Template:Physical_exercise" title="Template:Physical exercise"><abbr title="View this template">v</abbr></a></li><li class="nv-talk"><a href="/wiki/Template_talk:Physical_exercise" title="Template talk:Physical exercise"><abbr title="Discuss this template">t</abbr></a></li><li class="nv-edit"><a href="/wiki/Special:EditPage/Template:Physical_exercise" title="Special:EditPage/Template:Physical exercise"><abbr title="Edit this template">e</abbr></a></li></ul></div><div id="Exercise" style="font-size:114%;margin:0 4em"><a href="/wiki/Exercise" title="Exercise">Exercise</a></div></th></tr><tr><th scope="row" class="navbox-group" style="width:1%">Types</th><td class="navbox-list-with-group navbox-list navbox-odd hlist" style="width:100%;padding:0"><div style="padding:0 0.25em"></div><table class="nowraplinks navbox-subgroup" style="border-spacing:0"><tbody><tr><th scope="row" class="navbox-group" style="width:8em;text-align:center;"><a href="/wiki/Aerobic_exercise" title="Aerobic exercise">Aerobic exercise</a></th><td class="navbox-list-with-group navbox-list navbox-odd" style="padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Aerobics" title="Aerobics">Aerobics</a></li> <li><a href="/wiki/Cycling" title="Cycling">Cycling</a></li> <li><a href="/wiki/Long-distance_running" title="Long-distance running">Distance running</a></li> <li><a href="/wiki/Endurance_training" title="Endurance training">Endurance training</a></li> <li><a href="/wiki/Hiking" title="Hiking">Hiking</a></li> <li><a href="/wiki/Jogging" title="Jogging">Jogging</a></li> <li><a href="/wiki/Swimming" title="Swimming">Swimming</a></li> <li><a href="/wiki/Walking" title="Walking">Walking</a></li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:8em;text-align:center;"><a href="/wiki/Anaerobic_exercise" title="Anaerobic exercise">Anaerobic exercise</a></th><td class="navbox-list-with-group navbox-list navbox-even" style="padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/High-intensity_interval_training" title="High-intensity interval training">High-intensity interval training</a></li> <li><a href="/wiki/Sprint_(running)" title="Sprint (running)">Sprinting</a></li> <li><a href="/wiki/Strength_training" title="Strength training">Strength training</a> <ul><li><a href="/wiki/Bodybuilding" title="Bodybuilding">Bodybuilding</a></li> <li><a class="mw-selflink selflink">Bodyweight exercise</a></li> <li><a href="/wiki/Flywheel_training" title="Flywheel training">Flywheel training</a></li> <li><a href="/wiki/Suspension_training" title="Suspension training">Suspension training</a></li> <li><a href="/wiki/Weight_training" class="mw-redirect" title="Weight training">Weight training</a></li></ul></li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:8em;text-align:center;">Other</th><td class="navbox-list-with-group navbox-list navbox-odd" style="padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Athletic_training" title="Athletic training">Athletic training</a></li> <li><a href="/wiki/Calisthenics" title="Calisthenics">Calisthenics</a></li> <li><a href="/wiki/Circuit_training" title="Circuit training">Circuit training</a></li> <li><a href="/wiki/Climbing" title="Climbing">Climbing</a></li> <li><a href="/wiki/Cross-training" title="Cross-training">Cross-training</a></li> <li><a href="/wiki/Interval_training" title="Interval training">Interval training</a></li> <li><a href="/wiki/Muscle_hypertrophy" title="Muscle hypertrophy">Muscle hypertrophy</a></li> <li><a href="/wiki/Outdoor_fitness" title="Outdoor fitness">Outdoor fitness</a></li> <li><a href="/wiki/Physical_therapy" title="Physical therapy">Physical therapy</a></li> <li><a href="/wiki/Stretching" title="Stretching">Stretching</a></li> <li><a href="/wiki/Yoga_as_exercise" title="Yoga as exercise">Yoga</a></li></ul> </div></td></tr></tbody></table><div></div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%">Related</th><td class="navbox-list-with-group navbox-list navbox-even hlist" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/History_of_physical_training_and_fitness" title="History of physical training and fitness">History</a></li> <li><a href="/wiki/Epigenetics_of_physical_exercise" title="Epigenetics of physical exercise">Epigenetics</a></li> <li><a href="/wiki/Exercise_and_music" title="Exercise and music">Exercise and music</a></li> <li><a href="/wiki/Exercise_equipment" title="Exercise equipment">Exercise equipment</a></li> <li><a href="/wiki/Exercise_physiology" title="Exercise physiology">Exercise physiology</a> <ul><li><a href="/wiki/Neurobiological_effects_of_physical_exercise" title="Neurobiological effects of physical exercise">Neurobiological effects</a></li></ul></li> <li><a href="/wiki/Exercise_mimetic" title="Exercise mimetic">Exercise mimetic</a></li> <li><a href="/wiki/Exercise_trends" title="Exercise trends">Exercise trends</a></li> <li><a href="/wiki/Fitness_app" title="Fitness app">Fitness app</a></li> <li><a href="/wiki/Fitness_culture" title="Fitness culture">Fitness culture</a></li> <li><a href="/wiki/Outline_of_exercise" title="Outline of exercise">Outline of exercise</a></li> <li><a href="/wiki/Physical_culture" title="Physical culture">Physical culture</a></li> <li><a href="/wiki/Physical_fitness" title="Physical fitness">Physical fitness</a></li></ul> </div></td></tr><tr><td class="navbox-abovebelow" colspan="2"><div><span class="noviewer" typeof="mw:File"><span title="Category"><img alt="" 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