It is never too late to start your fitness journey, anytime, anywhere.
Even with gyms remained closed or you are just being at home, strength training can be done even without having access to gym equipment. If you are getting started with strength training, you can increase strength and gain muscles without weights.
Strength training is very important, not just for your muscles but for your bones. It can slow the muscle loss that comes with age, build the strength of your muscles and connective tissues, increase bone density, cut your risk of injury, and help ease arthritis pain.
Muscle also plays an important role in many areas of your health. Building up your muscles builds and strengthens your bones and tendons, which can help to prevent broken bones and tendon sprains and tears.
Here are 5 exercises you can do at home to build muscles without lifting weights:
Push-up is a horizontal push exercise that helps strengthen and develop the shoulder girdle. It’s a great way to get volume in the upper body without a risk of injury.
How to do it: Place your hands under your shoulders and lift your body from the ground to reach a plank position. Slowly bend your elbows and lower your body down, ensuring that you keep your core engaged to maintain a straight line. Repeat.
Crunches are exercises you need to do if you want great abs and core. It strengthens the rectus abdominis muscles by flexing them. It helps improve your balance by strengthening your abdominal muscles. Strong core muscles improve your posture, which helps you function efficiently in everyday life and in sporting events. A healthy posture also helps prevent lower back pain and muscle injury.
How to do it: Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position.
Lunges are a multi-joint, functional exercise. Lunges increase muscle mass to build up strength and tone your body, especially your core, butt, and legs. Improving your appearance isn’t the main benefit of shaping up your body, as you’ll also improve your posture and range of motion.
How to do it: Stand with your feet together and your hands by your sides, on your hips, or in prayer position in front of your chest. Step your right leg back, keeping both toes facing forward. Bend your left knee, keeping your knee directly over your ankle. Your right heel should be lifted off the ground and your right knee should be hovering above the ground. Keep your abs tight and lean your chest forward slightly to work your glutes. Hold for one to two seconds, then return to standing position. Repeat 10 to 15 times, alternating sides.
If you want to increase your portion muscular body, squat truly hit your legs and your backs. It also helps by working in the core and your bones, this exercise works seamlessly in building your thighs and ensures that your lower back becomes stronger, as well as increases flexibility.
How to do it: Stand with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at the chest for balance. Send hips back and bend at knees to lower down as far as possible with chest lifted. You can swing your arms back for momentum.
Planks are a great full-body exercise to add to your no-equipment workout routine. They primarily target and build strength in the abdominal muscles, while also engaging the shoulders, glutes, and quads to keep your body elevated. Planks are an effective bodyweight exercise for building overall strength, especially core strength.
How to do it: Begin by lying on your front with your forearms on the floor. Make sure that elbows and shoulders are aligned. Keep your knees straight and then slowly push up your body so that you are resting on your forearms and feet.