6 exercises for building muscle without equipment

Build muscle and get fit in the comfort of your own home, no special equipment required.

You may think you need an expensive gym membership or fancy equipment to build muscle and workout effectively, but results is possible just by using your own body-weight.

Here are 6 exercises that will have you building muscle and looking great very fast:



1. Running or walking

No expensive treadmill or elliptical needed, just your own 2 legs and a good pair of running shoes. If you focus 80 percent of your energy on cardio, you’ll see your body transform.

Try walking at a quick clip or running a slow jog for fifteen to thirty minutes to start. Add in increments of five to ten minutes every week.

2. Squats



Squats are one of the best exercises you can do. It is easy to progress to more difficult versions over time; and in the meantime, perfect your form for better results.

6. Walking lunges

Lunges are great for building thigh muscle. Go for three sets of ten on each leg. Too look to cardio work, like hiking or walking up and down steps in your house to combine leg work with cardio.

3. Crunches

They help on core strength and may tone your midsection, but do not obsess. They should be one small part of an overall plan to develop core strength, which is important for overall body strength and muscle building. “Women who want a 6 pack could be unrealistic sometimes, and I’ve to tell them, if you are at a healthy body mass index, and feel good, maybe your genetic makeup isn’t attending give you a 6 pack. Go for 2 to 3 sets of 10 to start.

4. Tricep dips

the back of the arm is a place where women carry weight genetically, and that may be the last place that some women lose weight, so watch calorie intake and get more cardio. Try 2 sets of 10 or until triceps fatigue.

5. Push-ups



Push-ups work your chest, shoulders, triceps and core for a complete muscle-building workout. They are a major deal, so do not neglect them.

If you can’t do a push-up, it’s easy to modify doing the same movement with your knees bent slightly and remaining on the floor, or work up to push-ups by starting on an incline. Use the same technique above against a wall. Place your hands just beyond shoulder-width on a wall, tighten core and press up and lower back to the floor.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.