You think that a highly-priced gym membership or some fancy exercise equipment are the most effective ones to keep you healthy and build muscles, but you will be surprised to know that you only need your own body weight to build muscles and burn calories effectively! Here are six exercises that you can try at home without the need for gym equipment:
- Walking or Running
You don’t need any treadmill or elliptical machine to get the results that you need; simply put on a pair of running shoes and you’re good to go. Try to focus around 80% of your energy on cardio exercise and you will see a dramatic transformation within only a few days.
Runners and cyclists don’t do spot training but only cardio yet their abs are amazing and their bodies are so lean. This is because they get a lot of calorie expenditure in their cardio activities.
To build abs while running or walking, pull your navel into your core and don’t just focus on the general cardio. Pull up your abs and you will increase your strength in them. Try walking or running a slow jog for around 15 to 30 minutes to start off, then add in increments of 5 to 10 minutes every week.
Squats are one of the vital great workouts you can do. It’s handy to progress over time and can give you the best results.
To do this, you have to stand with your feet apart, shoulder width, and then place your arms straight out in front of you or behind your head. Then, push your hips and butt back and bend at your knees. Look straight ahead while also keeping your back flat and chest up. Squat down as low as you can and go back to your starting position by driving through your heels. Place your weight on your heels all throughout your exercise.
Push-ups are great because they work out your core, shoulders and chest. This is a great exercise for building up your muscles.
To do pushups, first, place your hands on the ground for slightly wider than shoulder-width apart then lower yourself until your chest will almost touch the floor. Then, squeeze your glutes together and make your abs tense while you lower and raise your body. Remember to keep your elbows close to your sides so that your shoulders will get protected.
Crunches can help with core training and can even one up your midsection. This is to develop your core strength to build up muscle strength.
To do this, lie on the floor. Then, bend knees so that your feet are flat on the floor. Then, cross your arms in front of your chest and lift your shoulders towards the ceiling while using your abdominal muscles and pause while at the peak of the movement. Then, exhale and contract your abs as you move up. Inhale and then go slowly back down until your shoulders are flat on the floor. Repeat ten times and do three sets.
Lunges are effective in building up thigh muscles. To do lunges, stand on your feet wide apart and then take a giant step forward with your knee bent at around 90 degrees. Keep your knees over your ankles and your shoulders over hips. Then, take another step and repeat until you are tired. Repeat for 10 times each set for three sets with each leg. You can also combine lunges with cardio work like running, walking or hiking.
- Tricep Dips
The back of the arm is the place where women usually carry weight genetically, so it is also the place where women have a hard time of losing weight. This is why you should watch your calorie intake and get more cardio, especially if you are female.
To do this exercise, sit at the edge of a chair then place your hands on the edge of the seat while also keeping your knuckles pointing forward. With your legs out in front while being bent at a 90-degree angle, keep your shoulders down and your elbows close to your side as you slowly bend your elbows into a 90-degree angle while lowering your butt to the direction of the floor. Then pause for a while and return to the sitting position, while keeping pressure on your hands. Do this exercise for 10 times at two sets until you are tired.
With these exercises, you need not go to the gym! For other exercise tips, subscribe now to our news feed.