You may think you need an expensive gym membership or fancy equipment to build muscles and workout effectively, but results are possible just by using your own body weight. With that in mind, here are six exercises that will have you building muscle and looking great in no time.
No expensive treadmill or elliptical needed, just your own two legs and a good pair of running shoes. “If you focus 80% of your energy on cardio, you will see your body transform,” says Ashley Marriott, a Los Angeles-based fitness trainer. When you do cardio, pull your navel into your core. Even as you run, don’t just focus on the cardio, think about your abs and pull them in. You will see an increased strength from that.
Squats are one of the best exercises you can do at home. It’s easy to progress to more difficult versions over time and in the meantime it will form for best results. Squat down as low as you can and then pop back up to the starting position by driving through your heels. Weight should remain on your heels throughout the exercise. The most obvious benefit of squats is building your leg muscles like quadriceps, hamstrings, and calves which promotes body-wide muscle building, improving muscle mass.
Push-ups work your chest, shoulders, triceps and core for a complete muscle-building exercise. They are a major deal, so do not neglect them. Push ups are a fast and effective exercise for building strength. They can be done from virtually anywhere. You will likely notice gains in upper body strength if you do pushups regularly. You can also follow any push up challenge (search in Google there are plenty) where you gradually increase the number of push ups each week.
They help with core strength and may tone your midsection, but don’t be obsess and overdo. They should be one small part of an overall plan to develop core strength, which is important for overall body strength and muscle building. Crunches won’t burn calories like running, so you can’t count on them to reduce fat mass. Muscle building, unlike fat burning, is done muscle by muscle. Not only will crunches increases your abdominal muscles’ strength, they also tone your muscles, so that once you do reduce the size of the fat cells around your middle, you’ll see a well-defined set of abs underneat. Women who wants six pack may be unrealistic sometimes, if you’re at a healthy body mass index, and feel good, maybe your genes is not going to give you a six pack. And that’s OK!
Anytime triceps are integrated with rigorous resistance exercises, muscle mass is strengthened and amplified. Triceps dips represent such an exercise for those wanting to build bulky upper-arm muscles. All you need is a chair or bench. When doing dips, the triceps can gain muscle mass, which will increase the overall size of the arm.