Advertising
Advertising

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

Advertising

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:

      Advertising

      • 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.

      Advertising

      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.

        Advertising

        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

        More by this author

        Worker at Desk by Crew via Unsplash 40-Hour Work Week Is Linked To Cognitive Decline, Study Says Bunch of Children’s Drawings Are Turned Into Jewelry, and Results Are Amazing Bell flower ice cubes, Mimi Thorisson via Manger.com These Beautiful Flower Ice Cubes Are Believed To Have Healing Effects Vijay Thakur, hero taxi driver via Humans of Bombay Facebook This Man Quits His Engineer Job To Be A Taxi Driver And Has Saved More Than 500 Lives The Most Effective And Equipment Free Ways To Build Muscles

        Trending in Fitness

        1 7 Amazing Things That Will Happen When You Do Plank Every Day 2 The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) 3 7 Killer Upper Back Stretches to Reduce Pain and Boost Endurance 4 How Practicing Morning Yoga Transforms Your Life (+10 Beginners’ Poses) 5 The Most Effective Weight Loss Workout Plan to Jumpstart Your New Diet

        Read Next

        Advertising
        Advertising

        Last Updated on October 18, 2018

        10 Benefits of Sleeping Naked You Probably Didn’t Know

        10 Benefits of Sleeping Naked You Probably Didn’t Know

        Sleeping is one of the most important things we do every night.

        Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

        So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

        Here are some benefits of sleeping in the nude:

        Advertising

        Video Summary

        1. It is easier.

        When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

        2. It forces you to be ready to go more often.

        Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

        3. It can make you feel happier and more free.

        Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

        4. Skin-on-skin contact is the best.

        Advertising

          If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

          5. It could lead to better sleep.

          Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

          6. It can help your skin.

          For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

          7. It helps you regulate your cortisol.

          Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

          Advertising

          8. It balances your melatonin and growth hormone.

          Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

          9. It can keep your sex organs happier.

          For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

          10. Sleeping in the summer is more bearable.

            Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

            Advertising

            Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

            Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

            Sleep well with your naked body!

            With these tips in mind, it’s time to start taking off your clothes at night!

            Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

            If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

            Want to Feel More Energized Throughout the Day? Start With This

            Reference

            Read Next