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The Most Effective And Equipment Free Ways To Build Muscles

The Most Effective And Equipment Free Ways To Build Muscles

Do you want strong muscles and a sleeker physique? Are your days so packed that you can’t find the time to go to the gym? Do you need a faster, easier way of getting your workout in? The answer is right here — bodyweight exercises.

Bodyweight exercises have been shown to help teens, men and women build muscle without having to go to the gym or even buy expensive fitness tools. All you need is your body, time, and determination.

Below are some of the most effective bodyweight exercises that don’t require any extra tools. These are so effective that even the military uses them. I’ve also added some videos so you can see just exactly how you’re supposed to do each move so you’re never left wondering what proper form looks like. Remember that you can do all of these together in HIIT style, or alone for more concentrated results. I also advise you to consult with your doctor before starting any new workout routine.

Ready? Let’s get started.

Squat

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Scott Hermann Fitness Squat 1

    Squats are one of the best ways for anyone to strengthen their glute and leg muscles. As you can see from the pictures above, you want to make sure that you keep your legs shoulder width apart and that you keep your posterior parallel to the floor when you squat. Controlling your movements like this will ensure that you keep your balance and proper form.

    Benefits:

    • They release the hormone testosterone, which is essential to promote the growth of muscle fibers.
    • Strengthens the bones in the legs as well as connective tissue, which means there’s a reduced risk of injuries.
    • Helps you maintain your balance by ensuring that you always know where your center of gravity is.

    Burpees

    Scott Herman Fitness Burpee 2

      Burpees are the ultimate all-over body workout in one exercise. It also burns a lot of calories per minute. If you’re new to this exercise, take it slow and make sure you’re keeping proper form like shown in the photos above. Once you’re comfortable with your form, try to do as many burpees as you can within a five-minute window for an exhausting, but rewarding, workout.

      Benefits:

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      • Great for conditioning for any endurance sport.
      • Works all the large groups of muscles in your core, arms, and legs.
      • Will make push ups and squats easier as isolated exercises.

      Push-ups

      Push ups are the number one way to strengthen your core and arm muscles. It’s important to remember when doing this exercise to keep your spine neutral and rigid. If you allow your back to sag while doing the push-up, you could seriously injure yourself. Try doing push-ups with the help of a mirror to ensure you have the correct form.

      Benefits:

      • Will strengthen your bones as you age, which will decrease your chance of osteoporosis.
      • Increases your metabolic rate both during and after your workout.
      • Strengthens, tightens, and tones your core.

      Wall Sit

      This exercise is perfect for people who want to build their back muscles. It’s also very simple. Just find a wall and pretend that you’re sitting on an invisible chair. Make sure you keep your legs together and your back straight while you’re doing this exercise. Try to hold the position for at least a minute.

      Benefits:

      • Strengthens your back, as it engages support muscles while you’re doing the exercise.
      • Acts as a meditative exercise and incorporates flexibility into your workout.
      • Will increase your endurance in all other areas of your workout.

      Plank

      This is probably one of the hardest exercises on this list, but it’s also one of the most beneficial. Try to keep your body in a straight line while doing the plank. Make sure to keep your forearms on the ground.

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      Benefits:

      • Will safely strengthen your core, which is actually made up of 29 groups of muscles.
      • Perfect for people with back issues because it doesn’t require any more steps than just holding the position.
      • Corrects your posture with noticeable effect.

      Lunge

      Lunges are very similar to squats except that they isolate the muscles in each leg, toning the muscle groups by concentrating your attention on one leg at a time. If you’re a beginner and need help balancing, put your hands on your hips. This will help you with the exercise. When you feel more comfortable, move on to lifting your hands over your head. This will improve your balance.

      Benefits:

      • Strengthens muscles from your legs to the small of your back in one continuous exercise.
      • Can be used as a stand-alone HIIT workout for maximum results.
      • Creates a strong core when hands are held over the head, leaving the core to work harder.

      Glute Bridge

      Scott Herman Glute Bridge 2

        This is an exercise that focuses your attention on your core muscles, but don’t be fooled — it’s possible to also strengthen your legs and arms with the glute bridge. When performing this exercise, focus on keeping your back as neutral and as rigid as possible when pushing your posterior to the sky. This will ensure proper form.

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        Benefits:

        • Reduces back and knee pain by strengthening the muscles in the back, taking the pressure off of your knees.
        • Improves your posture by engaging the erector spinae, a set of muscles that sits at the small of your back.
        • Conditions your body for better athletic performance.

        These, again, are very basic bodyweight exercises. With time, you’ll be able to move into more advanced versions of these same exercises, which means you can keep challenging yourself to do better!

        Featured photo credit: Scott Web for Unsplash via unsplash.com

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        Last Updated on September 18, 2020

        7 Simple Rules to Live by to Get in Shape in Two Weeks

        7 Simple Rules to Live by to Get in Shape in Two Weeks

        Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

        Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

        1. Exercise Daily

        It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

        If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

        Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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        If you’re a morning person, check out these morning exercises that will start your day off right.

        2. Duration Doesn’t Substitute for Intensity

        Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

        One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

        This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

        3. Acknowledge Your Limits

        Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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        Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

        Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

        4. Eat Healthy, Not Just Food That Looks Healthy

        Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

        The basic nutritional advice includes:

        • Eat unprocessed foods
        • Eat more veggies
        • Use meat as a side dish, not a main course
        • Eat whole grains, not refined grains[3]

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        Eat whole grains when you want to learn how to get in shape.

          5. Watch Out for Travel

          Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

          This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

          If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

          6. Start Slow

          Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

          If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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          7. Be Careful When Choosing a Workout Partner

          Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

          My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

          If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

          I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

          Final Thoughts

          Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

          Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

          More Tips on Getting in Shape

          Featured photo credit: Alexander Redl via unsplash.com

          Reference

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