These four basic exercises can take you from scratch to a very good level of strength without needing to touch any kind of weight.

☛ For push-ups, you can do them on your knees and if that is too difficult you can push off of a table, counter top or even the wall in front of you, then work your way down to the floor as you get stronger.

☛ For pull-ups, you can use bands or a tall box to take some weight off of your arms.

☛ In the hollow body hold, you would bend your knees and bring your arms to your sides and, if necessary, even add a cushion behind your upper back for support.

☛ For squats, you can hold on to support and use your hands to help you up.