One may think we need to have costly gym membership or fancy equipment is required to build muscle or workout in proper way. Well, let us tell you that is a myth. For better results, we can use our own body weight to build some muscle. With that in mind, we are going to talk about few exercises to help you building muscle and look great in no time.
Running or Walking:
Los Angeles-based fitness trainer Ashley Marriott says, “If you focus 80 percent of your energy on cardio, you will see a body transform”. Well, the good news is, you don’t need an expensive function treadmill or an elliptical bike.
If you observe runners or cyclist, they don’t do a lot of crunches or specific exercise, all they do is cardio. It’s not a surprise that most of them have good muscle and body with abs.
If you are deciding to go for cardio exercises, which should be useful for your abs, you should focus on pulling up your body into your core. Think about the abs and pull them in. In a while, you will be an increased strength in your body and it will help you building muscle.
How to do: If you are a beginner, you should start with 15 to 20 minutes of daily running and increase 5-10 minutes weekly.
This is one of the best exercises you can do. To start, we can proceed with easy exercises and then we can do the different versions over time. Until then, perfect your exercise for best results.
How to do: In order to do this, stand on your feet and put your arms out straight in front of you or behind your head. We should start by pushing your hips back as much as possible and bend on your knees. Make sure that you Look straight and keep your chest and back flat. Your back will remain in natural position throughout the exercise. Go low as much as you can and then lift yourself up to the starting position by pushing through your heels.
Push-ups work your chest, shoulders, triceps and core for a complete muscle-building exercise. They’re a major deal, so don’t neglect them.
Push-ups will help you work your chest, shoulders, the core and triceps and for a complete muscle building exercise. It is an important part of your daily exercise, so we shouldn’t neglect them.
How to do: Place both of your hands a bit wider than your shoulders and then go down until your chest touches the ground. You should squeeze your gluts together and tighten your abs when you go lower and raise your body. Make sure you keep your elbows close to your sides that will protect your shoulders.
This is also one of the most important exercises which help with core strength and tone the mid-section of your body. However, We wouldn’t recommend to do it a lot, though it should it a small part of your overall plan to develop strength of your core. It will help you with your overall strength of your body and muscle building. With that in mind, sometimes getting sex pack for women is unrealistic. So, if your BMI is good, maybe your natural body is not made for 6 packs which is OK.
How to Do: To do crunches, lie on carpet or mat. Bend your knees in a way your feet are flat on the floor. Cross your arms in front of your chest and lift your shoulders up using your midsection muscles and stop at the maximum movement. There is no need to lift your entire back as it can cause back strain sometimes. Exhale and contract abs as you lift yourself up. Inhale and ease slowly back down until your shoulders are back on the floor as it was.
This is also important for the lower part of your body e.g. thighs muscles. Doing this is easy and convenient for starters.
How to Do:Make yourself comfortable in standing position. With a hip-width, take a long big step forward and bend your knees at right angle.(90 degrees). Keep your shoulders over hips and knees over ankles. Take another step and repeat this until you are exhausted. For starters, go for three set of 10. Along with that, you should look for some cardio work, liking cycling, walking up and down steps in your house.
We carry our weight on the back of our arm genetically and when we start losing weight that is the last place we lose weight from. Triceps dips could be one of the important exercises to shape that part up.
How to do: We are not recommending you to use any dip machine but you can use your own body weight to do this. Place your hands over the edge of the seat while sitting at the edge of the chair. With legs out in front bent at right angle position, keep your knuckles pointing forward and your feet should be pointing ahead, keep your shoulders down and elbows close to your side. Now slowly bend elbows into 90 degrees, lower yourself towards the floor. Stop and return to sitting, keep the pressure on the heel of your hands. We should try two set of 10 until your triceps are tired.