Many people believe that they need to spend a lot of money on gym memberships or a bunch of fancy equipment to work out and build muscle effectively. However, you can get the same results with your body weight. Learning how to build muscle at home without equipment can save you a lot of money, not to mention, it will also help you become healthier.
You won’t have to make excuses not to work out, which means you’ll have more reasons to get and stay healthy. We’ve brought you five exercises that can help you build muscle and get fitter any equipment.
Running and Walking
Of course, most people don’t think of cardio as being a muscle-building workout, but it can tone the lower half of the body. You don’t need an elliptical machine or treadmill, either. All you need is the right pair of walking or running shoes and your legs.
Most people believe that they can’t do any cardio or can only do cardio. However, you need a mixture of strength training and cardio to create a balance within your workouts. That’s how you lose weight, and keep it off.
It’s important to understand that diet plays a role, too. You can’t outrun a bad diet, so if your diet isn’t clean and healthy, then you’re not likely to see the results you want, such as a flat stomach. You can still lose weight if you eat less than what you expend, but it might not be in the right areas.
If you’re new to walking and running, then you should start slowly. Start walking at a slower pace and gradually work your way up to a light jog. Take about 15 to 30 minutes in the beginning, adding more time as you get fitter or starting to jog sooner if you only have 30 minutes for a workout.
Squats are an amazing exercise that doesn’t require any equipment. It’s also easy to progress and do more difficult versions. Yes, the key to knowing how to build muscle at home without equipment is to make sure that you perfect your form on each bodyweight exercises before doing much else.
If you haven’t done squats before, then it is important to focus on form. Many people try to rush, going as fast as they can to get many repetitions in. However, it’s better to go slowly at first and learn how to do them right.
Stand up straight with your feet about shoulder-width apart. Your arms should be crossed in front of you, out straight, or bent with the hands behind the head. Next, slowly push your rear end and hips back while bending at the knees.
You should always look straight ahead with the back flat and the chest up. The back needs to stay in a neutral position while you go as low as you safely can with the weight remaining in the heels. Then, with your back straight, stand back up to the starting position, and repeat as many times as you safely can.
Pushups are one of the best exercises to do without equipment because they work so many areas of the body. They work the shoulders, chest, core, and triceps with one simple move. They can be a challenge to do, but you shouldn’t remove them from your workout routine.
There are many variations of the pushup, and most people find it too hard to do traditional pushups at the beginning. You may change the intensity by doing it against a wall or on your knees on the floor instead. Other variations can include doing them on an inclined or declined position and spacing the feet farther apart.
To do them safely, put your hands on the ground or wall, slightly wider than your shoulders. Lower your body with control until your chest barely touches the ground or wall. Squeeze the glute muscles together while tensing or engaging your core while you lower the body, and keep the elbows close to the sides.
On the way up, you should again tense or engage your core muscles, and squeeze the glute muscles. Slowly raise your body with the arms. Do as many repetitions as you feel comfortable doing, trying to add a few reps each time.
While most people think crunches are the best ab workout, it’s easy to do them incorrectly. Therefore, most doctors and physical therapists now recommend doing bicycle crunches. You still get the same benefits, but it’s not as easy to neglect the core.
Lie flat on the ground while pressing your lower back into the ground. Put your hands behind your head with your elbows out to your sides. Engage your core and bring your knees close to your chest while lifting your shoulder blades off the ground.
Straighten one leg out about 45 degrees and turn your upper body to the opposite side, trying to get your elbow to your knee. Return to neutral and switch sides. This is one repetition.
Try to do as many repetitions as you can, up to 20 in one set. You can do up to three sets. Just remember that speed isn’t what you’re after; you want to work slowly, focus on the abs, and have good form.
An excellent exercise for the lower legs is crunches. You do not have to use any equipment, though you can use hand weights if you have them. It is important to learn how to do them correctly.
Stand up straight with your feet about hip-width apart. Take a wide step forward and bend the knees about 90 degrees. Make sure that your knees are over the ankles and the shoulders are over the hips.
Return to your starting position, and switch the leg that goes forward, which is one full repetition. Continue this process until the legs are fatigued. The goal should be three sets of 10 repetitions each.
How to Build Muscle at Home without Equipment: Conclusion
It is important to exercise, but many people don’t want to go to the gym or spend a lot of money on gym memberships and private fitness classes. The good thing is that you can work all the muscles of your body without any equipment.
You can perform these exercises a few times a week, trying variations as you get fitter so that you can continue challenging your body. Just make sure that you give the muscle groups a break; one day, work the legs and the next day work the arms, alternating between muscle groups to prevent overuse injuries.