How to Build Muscles at Home Without Equipment

Did you know that you can build strong muscles without making use of any fitness equipment? There are a lot of body-weight exercises that you can do that do not require any equipment whatsoever. So for the days when you are too tired to go to the gym or when there is no equipment within your reach, you can always use your body-weight as resistance to strengthen your muscles. Keep reading to learn more.

Step 1

Warm up for about 5 to 10 minutes. You can try walking or jogging, to prepare yourself for the work out.

Step 2

Put more focus more on your major muscle groups. You can try the bear crawl exercise. Go down on all fours, with your back upright and stomach contracted. With your right hand and knee lifted off the floor, move them forward simultaneously and slowly. Then, return them to the floor, and use them to pull yourself forward, then repeat on the other side

Step 3

Return to your hands and knees, with your legs extended backwards, while you balance on your palms and toes to do push-ups. With your arms extended and your body upright, lower your chest to the floor and push yourself up to the original position.

Step 4

Lie on your back, with your knees bent and feet flat on the floor. Do single-leg glute bridges, to strengthen your back, hips, glutes, and legs. Lie on the floor with your feet flat and knees bent. Raise one leg off the ground as you pull the knee closer to your chest. This is the starting position. Now, drive through the heel, as you extend your hip upward and raise your glutes off of the ground.

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Step 5

In this step, rotate to a face-down position to work on your back, hips, and shoulders. Keep your legs straight and extend your arms over your head as you form a straight line with your body. Keep your arms and legs straight and raise them off the floor slowly. Maintain this pose for a while and then lower your limbs to the floor.

Step 6

Perform some squats, and bear in mind that the more you bend, the more you strengthen your muscles.

Step 7

Build your hamstring muscles with a couch. Start by kneeling on the floor with your ankles secured below the couch’s first edge, then let someone press down on the back of your ankles. With your body straight, lower down to the floor, with your hands as a form of support. Rise back up as soon as your chest is a few inches above the floor. Then push off the floor with your hands, engaging your hamstrings.

Step 8

Stand on the floor, in front of a step, and do calf raises. Start by raising yourself as high as you can onto your toes, then lower your heels down as far as you can. Push evenly through the entire width of your foot, and ensure you push off from your big toe.

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