Simple Exercises to Build Muscle Without Any Equipment

Not everybody finds lifting weights fun. Although weight training is the best way to build muscle mass, you could have other reasons not to train with weights. It is possible to build muscle and gain strength without weight training. Building muscle without weights involves using your natural weight to create resistance for your muscles to grow. Body weight exercises also called calisthenics is the way to build muscle and strength without weights.

These are the basic body weight exercises that will help you build muscles over time:

Push-ups and pull ups. Push-ups helps to develop pectoral (chest) muscles and triceps (back of upper arm) whiles pull-ups develop biceps and back muscles. You can do push-ups absolutely anywhere. Get a friend to sit on your back for push-ups when you gain more strength. You could also do handstand push-ups against a wall for good arm, shoulder, back and chest workout. Pull-ups might need a little creativity. The simplest way is to place a bar on two tables or chairs positioned about one meter apart.

Squats. This is the best exercise to give a good workout to the muscles of your lower body - quads, hamstrings, lower back and calves. No muscle building program is complete without squats. Squats give proper strength training to your body’s largest muscle groups. You can add short dashes to the squat routine. Find a free space to run in. About 20-30 feet will do. Run as fast as you can from one end to the other until you can't take anymore. This helps your leg muscles, especially calves.

Crunches. This exercise takes care of your mid-section. Use variations of crunches to train every part of your abs. Regular crunches for upper abs, twisting for side abs (obliques) and lying leg raises for lower abs. You also add the stomach vacuum exercise. This is done by sucking in your stomach as hard and as long as you can without holding your breath.

Start with 10 reps of each exercise and increase as you gain more strength. Doing the exercises regularly will help you to build muscle and strength. After a couple of weeks you will start seeing some noticeable increase in muscle tone. Train with high intensity ton get the best results. Use super sets and take minimal rest between sets.