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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

How to build Muscle at Home without Equipments?

Building muscle at home without equipment is achievable with the right exercises and consistency. This guide will help you strengthen and tone your muscles using bodyweight exercises 

Introduction

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Start with a proper warm-up to prepare your muscles and joints. Spend 5-10 minutes on dynamic stretches, jumping jacks, or jogging in place. 

1. Warm-Up 

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Push-ups are excellent for building upper body strength, targeting the chest, shoulders, and triceps. Modify with knee push-ups if needed. 

2. Push-Ups 

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Squats effectively build lower body muscles, including the quads, hamstrings, and glutes. Ensure proper form by keeping your back straight and knees aligned with your toes 

3. Squats 

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Planks strengthen your core, shoulders, and back. Hold a plank position with your body straight, and gradually increase the duration as you build strength. 

4. Planks 

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Lunges work the legs and glutes while improving balance and stability. Alternate legs and maintain good posture throughout the movement. 

5. Lunges 

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Use a sturdy chair or bench for tricep dips to target your triceps and shoulders. Keep your body close to the chair and lower yourself slowly. 

6. Dips 

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Crunches focus on the abdominal muscles. Perform controlled movements, lifting your shoulders off the ground and engaging your core. 

7. Crunches 

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Burpees are a full-body exercise that boosts strength and cardiovascular fitness. Combine a squat, plank, and jump for a high-intensity workout. 

8. Burpees 

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Building muscle at home without equipment is possible with dedication and the right exercises. Stay motivated, challenge yourself, and enjoy the benefits of a stronger, healthier body. 

Conclusion

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