What Are The best Equipment-Free Exercises For Muscle Growth

If you want to build up your muscles but can’t afford an expensive gym membership or a home gym, there are certain exercises that can help you achieve your desired look.

So whether you’re interested in complementing a rigorous fitness regime or simply want to tone up those unflattering areas, here are some ideas to muscle enhancement.

Body-weight exercises

Using your own body-weight to strengthen and build muscles is incredibly effective. For all of these routines, do sets of 12 and repeat as necessary.
  • Push-ups – For chest, shoulders and triceps muscles. Lie on your front with hands shoulder width apart and palms turned slightly inward. Push up until arms are straight then lower until your chest nearly hits the floor.
  • Calf Raises – Using the bottom step of your stairs, put your toes to the edge, hold on to the railing, then raise up onto your toes then back down again.
  • Plank. For abdominal muscles. Lie face down with your legs and arms together. Lift your body up on your toes and forearms and tense your stomach. Hold for 30 seconds.
  • Crunches/Sit-ups –To enhance that perfect six-pack. Lie on your back with legs bent. With your hands behind your head and chin on your chest, pull your body up swiftly halfway to your knees then back down again.
  • Squats – Stand-up straight with your feet hip-width apart. Keeping your back straight, arms out looking forward bend your knees so they remain over your ankles and chin parallel to the floor. Squeeze your quads and buttocks on the way up and repeat.

Household item exercises

Items you have lying around the house can often be a great alternative to specific tailor-made equipment.

  • Chair dip. In a seated position just off the edge of the chair with your hands behind you, bend your arms and lower your body. Exhale as you straighten your arms and push yourself up.
  • Duffel bag deadlift. Before selling any old clothes for cash, fill a duffle bag full of garments, squat down keeping a straight back and grasp it. Then lift up by extending knees fully and raising the basket above your head.
  • Milk jug curl. Hold a jug of milk in each hand and with elbows against your sides, raise one arm and rotate until your palm faces the floor. Lower to original position and repeat with opposite arm.
  • Table push-up. With feet half your body height away, place your hands on a table. Slowly lower your body so your chest nearly touches the surface, pause, and push back up quickly.
  • Stair jump. Stand in front of the stairs with feet hip-width apart. Squat down then jump up onto the desired stair. Step down and repeat.