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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 August 21, 2018

        30 Brilliant Camping Hacks I Wish I Knew Earlier

        30 Brilliant Camping Hacks I Wish I Knew Earlier

        Ah, camping. The great outdoors, the campfires, the food you’d never eat in civilised society: it’s a wonderful experience.

        That said, things can get a little bit tricky when we are left to the mercy of Mother Nature. Here are 30 fantastic camping hacks you can use to make your camping experience as wonderful as possible!

         1. Use sage to repel mosquitoes.

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          photoshelter.com

          Place some sage in your campfire and the smell is sure to ward off any pesky mosquitos.

          2. Liquid soap + cotton balls = no ticks.

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            crateandbarrel.com

            If you or one of your fellow campers is having trouble with a tick, place the soap-soaked cotton on the tick for 20 seconds. The tick will eventually stop chewing and will come away with the cotton ball. If the tick was attached for a lengthy amount of time you may want to consider keeping it in a container so that you can test it for Lyme disease later.

            3. Use an acorn cap as a whistle if you get lost.

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              smallhomebigstart.com

              It’s remarkably easy to get lost whilst camping. Here’s a full tutorial on how you can transform an acorn into a whistle!

              4. Corn chips for kindling!

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                Doritos are a great way to start a fire, just be careful!

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                5. Use the rest of the chips for nachos.

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                  buzzfeed.com

                  Nachos are easy to pack, light and simple to make. Plus they’re incredibly tasty.

                  6. Use compact, microfibre towels!

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                    rei.com

                    These towels are incredibly easy to store and dry within an hour of use. Buy them here.

                    7. Wrap duct-tape around your water bottle for emergencies.

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                      briangreen.net

                      You never know when you might need some.

                      8. Make lamps out of jars and solar disks.

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                        campwander.com

                        Get all the info you need here.

                        9. Sangria!

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                          gastfamilyrecipes.blogspot.co.uk

                          We know what’s really important. How to here!

                          10. One water bottle will hold eight eggs.

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                            cookiecrumbsandsawdust.blogspot

                            By keeping all your eggs in a bottle you save time and hassle. Plus, no need to carry extra bowls or a whisk!

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                            11. Johnson’s Baby Creamy Oil is a surprisingly good mosquito repellent.

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                              buzzfeed.com

                              Keep the bugs and the bug repellent smell at bay.

                              12. DIY shower.

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                                instructables.com

                                All you need is a watering can and a large jug. Here’s the full instructions.

                                13. Keep sandpaper handy to light matches.

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                                  craftaholicsanonymous.net

                                  Glueing some sandpaper to the lid of a tupperware box where you can also store matches is a foolproof plan.

                                  14. Make s’moreos easily.

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                                    snackhacks.org

                                    15. MarshJell-o shots.

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                                      tablespoon.com

                                      Learn how to make these delicious things here!

                                      16. Or dip those marshmallows in Bailey’s. 
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                                        Toast the marshmallow first and then dip it in Bailey’s.

                                        17. Turn a bottle into a spoon.

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                                          buzzfeed.com

                                          It’s that easy!

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                                          18. Grits repel ants.

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                                            sleepychef.com

                                            Just sprinkle grits wherever you see ants.

                                            19. Deodorant can be used to combat itchiness.

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                                              wikihow.com

                                              20. Wrap your meat in cabbage to stop it from burning.

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                                                onesweetappetite.com

                                                That’s not an innuendo, it really will! The moistness in the cabbage creates the perfect barrier.

                                                21. Foam noodles will stop any injuries.

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                                                  andybaird.com

                                                  For any fellow clumsy people, you know how possible it is to smack your head and cause serious injury. Placing a foam noodle on the awning strut narrows down at least one accident waiting to happen.

                                                  22. Carry some essentials in a small tin with you at all times.

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                                                    fieldandstream.com

                                                    You never know what you’ll need and when.

                                                    23. Take toothpaste dots instead of a whole tube.

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                                                      ruggedthuglife.com

                                                      Let the drops dry out over 3 days, add a little baking soda and put them in a resealable bag.

                                                      24. Use a stick to secure your tent.

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                                                        survivormedic.com

                                                        By placing a stick in the main centre line you ensure the pressure is even throughout, which will stop the grommets being pulled out.

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                                                        25. Vacuum seal your food before you leave.

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                                                          livingonalatte.com

                                                          26. Popcorn on the campfire.

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                                                            kookyculinary.com

                                                            Popcorn that you can place on the stove at home can also be popped over a campfire. You can also make your own using this tutorial.

                                                            27. You can even make bacon and eggs over it.

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                                                              realfamilycamping.blogspot.co.uk

                                                              That’s right! Full instructions here.

                                                              28. Keep your toiletries handy.

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                                                                myshowerline.com

                                                                Buy this magnificent contraption here.

                                                                29. Compact, unbreakable cups!

                                                                silicone-cups
                                                                  reuseit.com

                                                                  Get them while you can!

                                                                  30. Tic-Tac boxes are great for storing ingredients.

                                                                  spices-tic-tac
                                                                    seattlesundries.com

                                                                    With these 30 camping tips and tricks, you can work DIY magic into nearly every aspect of camping, and make your next camping trip a comfortable, easy blast. Good luck!

                                                                    Featured photo credit: Unsplash via unsplash.com

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