You may wonder you want fancy equipment or costly gym membership to workout effectively and build muscles, however, results are really possible by using your body weight. With this in mind, here are 3 exercises that will allow you to build muscles and look great in little to no time without a gym or equipment.
Crunches help to build core strength and midsection, however, do not obsess. Crunches are a smaller part of your plan to build core strength, which is significant to build whole-body muscle and strength. Women who need 6 pack abs may be unrealistic sometimes and they need to know if you are really at healthy BMI, and also feel good, perhaps your genetic will not allow you to have 6 pack abs and there isn’t anything to worry about.
How to Perform
Lie on a carpeted surface or a matt for comfort. With your knees bent and feet flat on ground cross your arms in front of your chest. Now lift your shoulders to the ceiling with the help of abdominal muscles and pause at peak. Do not lift whole back off the ground, because this will cause back strain. Contract and exhale your abs as you move up. Inhale and gradually back down till your shoulders get flat on the ground. Do not just plop in the backward direction and control your movement. Do 2 to 3 sets of 10 in the beginning.
If you need to build your thigh muscles then lunges are great.
How To Perform
Stand with feet hip-width apart and take a huge step forward with your knee bent at the 90 degrees. Now keep your knees over your ankles and your shoulders over your hips. Now take the second step and keep repeating it until you feel fatigue. Do 3 sets of 10 with both legs. Also, do cardio with it such as walking or hiking up and down the stairs.
“The back of your arm is a point where the majority of us carry their extra weight genetically, and it is the last place from where many of us lose weight, therefore watch your calorie intake and do more cardio.” Said by Ashley Marriot, a fitness trainer and coauthor of Book “Dump Your Trainer”, in Los Angeles.
How to Perform
You don’t need weights or dip machine, you can use your own weight. Sit at the corner of the chair, with your hands over the edge of the seat, keeping your knuckles forward. With your legs out in front bent at 90 degrees and your feet pointing ahead, keep your shoulders down and your elbows close to the side, gradually bend your elbows at 90 degrees, lower you butts towards the ground. Break and return to sitting position and keep the pressure on heels of your hands. Do 2 sets of 10 till fatigue.