5 Exercises to Bulletproof Your Body (No Equipment Needed)

Introduction

If you want a simple, no-excuses routine that builds real-world strength and resiliency, these exercises to bulletproof your body are it. You can do them anywhere, anytime, with zero equipment. Even better, they’re easy to progressively overload—just add a few reps or hold the position for a few extra seconds.

How to Use These Exercises to Bulletproof Your Body

Do 2–3 rounds, 2–4 days per week. Start with the “base” prescription, then add time or reps as it gets easy.

• Dead bugs: 8–12 slow reps per side

• Bird dogs: 8–12 controlled reps per side

• Superman (back extension hold): 15–30 seconds

• Glute bridges: 10–15 reps

• Push-ups: 6–12 reps (use an incline if needed)

New to consistency? Read my Do Anything Mindset post to make tiny, daily wins a habit.

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1) Dead Bugs

Why they’re great (benefits)

• Teach core bracing to protect your spine.

• Improve coordination between your abs, hips, and diaphragm.

• Reduce low-back crankiness from sitting.

How to do them (general how-to)

1. Lie on your back, arms up, knees over hips (90/90).

2. Exhale, gently flatten ribs toward the floor, and brace like you’re about to be poked.

3. Slowly lower opposite arm and leg until just above the floor.

4. Return without losing your brace. Switch sides.

Make it harder (progression)

• Slow the tempo (3–4 seconds down).

• Hold the extended position for 2–5 seconds.

• Extend both legs lower and straighter—only if your back stays flat.

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2) Bird Dogs

Why they’re great (benefits)

• Build anti-rotation core strength for safer lifting and running.

• Train hip and shoulder stability together.

• Encourage healthy spinal alignment.

How to do them (general how-to)

1. Start on hands under shoulders, knees under hips.

2. Brace lightly. Reach right arm forward and left leg back.

3. Keep hips square and ribs tucked—no arching.

4. Pause, then come back under control. Switch sides.

Make it harder (progression)

• Hold each rep for 3–5 seconds.

• Draw tiny boxes with your hand/foot while staying steady.

• Slide a water bottle on your low back—don’t let it fall.

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3) Superman (Back Extension Hold)

Why it’s great (benefits)

• Strengthens spinal erectors and upper glutes.

• Balances lots of sitting and forward-hunched time.

• Supports better posture and endurance.

How to do it (general how-to)

1. Lie face-down, arms overhead, legs long.

2. Gently lift chest, arms, and legs a few inches.

3. Keep neck neutral; think “long” more than “high.”

4. Breathe steadily while holding tension.

Make it harder (progression)

• Increase hold time to 30–60 seconds.

• Add slow “reps” (lift 2 seconds, lower 2 seconds).

• Try Y-T arm positions for mid-back engagement.

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4) Glute Bridges

Why they’re great (benefits)

• Wake up sleepy glutes to support knees and low back.

• Improve hip extension for walking, running, and lifting.

• Counter tight hip flexors from desk life.

How to do them (general how-to)

1. Lie on your back, knees bent, feet hip-width.

2. Brace lightly, then drive through heels to lift hips.

3. Squeeze glutes at the top; ribs stay down.

4. Lower with control until your tailbone kisses the floor.

Make it harder (progression)

• Pause 2–3 seconds at the top.

• Do marching bridges (lift one foot at the top).

• Progress to single-leg bridges for 8–12 reps per side.

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5) Push-Ups

Why they’re great (benefits)

• Build pushing strength for chest, shoulders, and triceps.

• Train core stability and full-body tension.

• Transfer well to daily life: getting up, carrying, bracing.

How to do them (general how-to)

1. Hands under shoulders, body in a straight line.

2. Screw hands into the floor to set shoulders.

3. Lower with control until chest is just above the ground.

4. Press back up without the hips sagging.

Make it easier

• Use a countertop, bench, or wall for incline push-ups.

Make it harder (progression)

• Add a 1–2 second pause at the bottom.

• Slow 3–4 seconds down, 1 second up.

• Move to decline or diamond push-ups.

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Progression Made Simple

• Rep ladder: Add 1–2 reps per set each week.

• Time under tension: Add 5–10 seconds to holds.

• Tempo work: Slow eccentrics (the lowering phase) to build control.

• Quality first: If form slips, reduce reps or hold time and build back.

A 10-Minute Anywhere Circuit

Do 40 seconds work / 20 seconds rest. Cycle once (beginner) or twice (intermediate).
Dead Bugs → Bird Dogs → Superman Hold → Glute Bridges → Push-Ups

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Optional Gear

None of this is required, but these can boost comfort and progression:

• Thick yoga mat (more knee/back comfort for floor work)

• Mini resistance bands (progress bridges and push-up variations)

• Push-up bars (neutral wrist position, deeper range)

• Foam roller (quick warm-up and post-session mobility)

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Final Thoughts

You don’t need a gym to get strong. With these exercises to bulletproof your body, consistency beats intensity. Start small, add a little each week, and let the wins stack up.