No weight workouts

No weight workouts

 

 

Using weights always to build your muscles is good and mostly effective, but also equally tiring. But did you know that you can build or shape your muscles without barbells and weights, that too at home? Would you like to know more about the best exercises which involve your bodyweight and in a super easy way? Read more to know about the easy, no cost, muscle building exercises…

 

  1. Burpees
  • Bring yourself in a squat position. Keep your knees bent, with your back straight and feet at a gap of shoulder width.
  • Bring your hands lower towards the floor.
  • Put your weight in your hands and take your feet back like you are on your toes and hands. Like in a pushup position.
  • By keeping your body straight, perform a pushup.
  • Perform a frog kick as well.
  • Jump to bring yourself to the first position.
  • Try to land on the floor with bent knees and bring yourself into the squat pose.
  • Keeping your body straight from head to heels, do one pushup. Remember not to let your back sag or to stick your butt in the air.
  • Do a frog kick by jumping your feet back to their starting position.
  • Stand and reach your arms over your head.
  • Jump quickly into the air so you land back where you started.
  • As soon as you land with knees bent, get into a squat position and do another repetition.
  1. Rotational jacks
  • Stand straight keeping your arms at your side.
  • Perform a jump and spread your hands and legs towards your sides.
  • Perform another jump. Bring your hands down and join your legs back.
  • Come to your initial position.
  1. Mountain climbers
  • Bring your body in a plank position. Make sure you are wholly supported by your hands and toes.
  • Your hands must have a gap equal to your shoulder-width in between. Keep your back flat, head must be aligned and involve your abs in the process.
  • Bring one of your knees closer to your chest, as much as possible.
  • Now, bring your other knee closer to your chest pushing the previous knee before as the same position.
  • The bringing and pushing out your alternative knees should look like cycling.
  • Inhale and exhale throughout the process.
  • Keep repeating as much as possible.
  1. Pullups
  • Arrange a holding bar for this exercise.
  • Hold the bar with both your hands.
  • Hang yourself from the bar such as your hands take the full weight of your body. Your legs and toes should not touch the floor.
  • Lift yourself upwards by bending your elbows.
  • Try to make your chin touch the bar as you lift yourself up.
  • Bring yourself back to the initial position.
  1. Split squats
  • Stand straight with your hands on your sides.
  • Take a leg forward. Raise the heel of the other leg.
  • Bend your front knee so that the other knee can touch the floor. The knee touching the ground should be aligned with your toes.
  • Bring yourself up to the initial step.
  • Repeat, with alternate legs.
  1. Pushups
  • Lie down on your feet and hands. Keep enough gap between your hands.
  • Keep your legs straight.
  • Extend your arms straight as you lift up your upper half of the body. Keep balancing on your toes.
  • Then bring yourself down, your chest must touch the floor.
  • Repeat the steps as much as you can.
  1. Squat pulses
  • Stand straight with your hands on your sides. Keep a gap of shoulder-width distance between your legs.
  • Bend your knees while you keep your back straight. Engage your core fully and lower yourself as much you can, maintaining the gap between your feet.
  • Bring yourself in a position so that your thighs are parallel to the floor.
  • Place your hands in front of your chest. Join your palms together.
  • Extend your hands forward.
  1. Squat jumps
  • Stand straight and keep your feet inside a shoulder width distance.
  • Perform a regular squat, involve your core in the process.
  • Perform a jump upwards with full force.
  • After landing, lower your complete body, like in a normal squat.
  • Perform the exercise as much as possible.

Note : Control the jumps by doing it without any sound or noise, in full control.

  1. Step-ups
  • You’ll need a bench or a tool for this exercise.
  • Place one of your feet on the bench. Lift yourself up in the chair with that foot and bring the other foot to meet with the first one.
  • Again go back to the previous step by bringing down the first foot lower from the tool, in the ground, followed by the other foot.
  • Complete a set of 15 each for either foot.
  1. Standing side hops
  • Stand with your whole body straight. Keep a gap of shoulder width in between your feet.
  • Keep your hands on your hips.
  • Note: Have enough space on both sides of your body to perform sideways jumps.
  • Now bend your knees and hips lower.
  • Try to jump sideways as much as possible on either side of yours.
  • Repeat, with alternate side jumps.

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