Top 5 Bodyweight Exercises to Build Muscle – LifeSavvy

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Building and toning muscles does not always require additional weight. Sometimes your body weight is too much, especially if you increase the repetitions and focus on muscle fatigue.

There are a lot of body weight exercises that you can easily do anywhere and anytime without taking up a lot of space. This gives you great opportunities to exercise whether you are in a hotel, at the beach, or even on a plane. Here are some of the best body weight exercises you can do to help build muscle.

squat

You can’t go wrong with a squat position. One of the core exercises of every potential exercise program, a simple body weight aerobic squat can do a lot to tone and tone your leg muscles and glutes. It works the entire back chain, but it also requires active quadriceps in addition to the hips. This makes it a perfect lower body exercise that you can do even when brushing your teeth.

Start in a standing position, at a distance between the thighs and the feet. Extend your arms out in front of you, at chest level, and activate your core. On the inhale, slowly begin to drop your hips as if you were trying to sit on an imaginary chair behind you. Tilt your pelvis forward to avoid arching your back. At the bottom of the inhale, try to be as close to the floor as possible.

As soon as you begin to exhale, begin to extend your legs and return to the starting position, squeezing the buttock muscles at the top. Repeat 25-30 times, rest for 30 seconds, then do 2 more cycles.

You can intensify the air squat by adding small pulses into your deepest squat and burning your butt muscles, or turning them into squat air jumpsexplode at the end of the lift, activating your legs to the fullest.

Lunges

Another basic exercise that can be performed in many ways is lunges. You can do forward, inverted, curved, lateral, or a combination of all, and really treat all the muscles in your legs to the point of exhaustion.

If you are new to the lunge, start with the basic reverse lunge as it requires the least amount of stability and poses the least risk of injury. Start in a standing position, feet hip-width apart. Put your hands on your hips and activate your core muscles.

Inhale and step your left leg back with your knee bent and the ball of your left foot raised. The goal is to make two 90-degree angles: one with the front ankle and knee and one with the back ankle, knee and hip. Exhale and return to the starting position, squeezing the buttock muscles at the top.

You can hold the same leg for 20-25 repetitions and do the same with your right, or switch each time you get to the starting position. Repeat the entire cycle two more times for a total of three sets of 20-25 reps per leg.

push up

Push-ups are rarely done with excess weight. Sometimes you can see people braving themselves with a heavy board on their back, but this is for the more adventurous gym enthusiast as the setup itself isn’t the most comfortable to get into.

Regular and basic push-ups are more than enough when it comes to challenging and building the muscles in your chest and shoulders. Besides fixing the plank, your upper body is really suitable for body weight therapy.

Start in a four-legged position, placing hands under the shoulder and knees under the hips. Activate your core and push the floor away from you, arching your upper back slightly, creating space between your shoulder blades. Spread your legs and go high on the soles of your feet.

Now, if you are a beginner, you will drop your knees to the floor and create a straight wooden line from your knees to your shoulders. Inhale and bend your elbows, slightly opening them, bringing your body an inch off the ground. Aim to put your chin on the floor so that your chest remains high. Exhale and push yourself back into the plank.

If you’re used to doing push-ups with knees on the floor easy for you, start with a full plank. Once you drop your body an inch off the ground, on your exhale, you push your entire body up like a plank. Make sure your thigh muscles are active and your body really feels like a strong, powerful plank.

Do as many repetitions as possible until failure to achieve maximum results. Take a break and repeat this two more times.

dips

Another great bodyweight exercise that challenges your upper body are dips. It can be performed easily with a bench on the floor or on an elevated surface that leaves your entire body off the ground, literally lifting your entire body weight. This may sound easy, but you will struggle after the third repetition.

If you are a beginner, start with a bench. Place your hands on the end of the bench, fingers pointing forward. Bend your knees and raise your hips in line with the bench. Activate your core muscles and on inhale, begin by bending your elbows, stopping when they are in line with your shoulders. Exhale, push your body up, and extend your arms.

You can intensify by extending your legs in front of you and digging your heels into the ground, or trying to use Rails or raised surface Which you will be hanging off of, crossing your feet behind you, literally pulling your entire weight as you extend your arms.

Whichever option you want, repeat until failure. Rest for 30 seconds and do two more cycles.

pull ups

One of the most difficult bodyweight exercises you can do, pull-ups take years to master. It requires a lot of upper body strength and is really effective for building muscle. However, there are a lot of tweaks to start with.

The basic pull begins by hanging from a stationary bar, hands holding the bar, and arms extended. Activate your body and as you exhale, begin to pull your body up, elbows close to your torso, trying to lift your chin above the bar. Your movement should be slow and controlled, avoiding any jerking or pulling movements from your lower back. You can keep your legs extended or bent and your ankles crossed. There is basically no set number of withdrawals. You do everything you can. Then rest, and repeat twice.

If this is out of reach for you, reach for the reverse plank or upside down rowWith your hands holding the penis in front of your chest. Extend your legs in front of you, digging your heels into the ground. Inhale, and on your exhale, pull your straight body up toward the bar. Repeat 15-20 times, really trying to isolate your arms until you feel them lift your entire body. Rest and repeat two more cycles.


Add these bodyweight exercises to your next muscle building routine and feel like you’re getting stronger with each repetition. And if you want to really focus on your legs, check this out hamstring exercises You can also do without going to the gym.