There are many great body weight exercises for men. These exercises can help you get in shape and sculpt your muscles for a great look. And the you don't have to go to the gym and use heavy weights and machines--all you need to get a great full-body workout is your own body weight.
Push-ups are a great way to work your chest, triceps and shoulders. Keeping your abdominals tight throughout the movement also helps work your core. With your toes on the ground, hands directly under your shoulders, slowly lower your chest to the floor and return to the starting position. Repeat as many as you can before you begin to lose form.
Squats are a great way to work your legs and buttocks. Doing squats quickly will also get your heart rate up, which will add cardio benefits to your routine. Standing with your feet hip-width apart, lower your body to the ground as if you were sitting in a chair. Stop when your thighs are parallel to the ground, and return to start. Remember to keep your knees from extending past your toes. To help prevent this, keep your body weight centered over the heels of your feet, with no weight in the toes.
Pull-ups are a great way to train your upper back and arms. With an overhand grip on the bar, pull your body up until your chin clear the bar, then slowly lower your body back to start position. There are many different grips you can experiment with, but first master the standard pull-up as described.
Sit-ups train the abdominal muscles. To do a basic sit-up, begin by lying on the ground with knees bent and feet flat on the floor. With arms crossed over the chest, lift your shoulders and upper back off the floor and proceed to sit up, then slowly lower your body back to the ground.
Begin standing with hands on your hips. Step forward with one leg as you lower yourself until the front leg forms a 90-degree angle. Then push off the front leg to return to start. Switch legs and repeat. Lunges are a great way to work your legs. Also, just like the squats, if you do these quickly, you will get your heart rate up and get an added cardio benefit to your workout.
This exercise is important because it works the lower back. The lower back is a common pain source for men, so be sure to strengthen it to prevent pain and injury. Begin by lying on your stomach. With arms extended overhead, palms facing the ground, lift your arms and legs a few inches off the ground. Hold for one count, and return to start.