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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
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
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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.
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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.
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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
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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.
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Lunges work the legs and glutes while improving balance and stability. Alternate legs and maintain good posture throughout the movement.
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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.
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Crunches focus on the abdominal muscles. Perform controlled movements, lifting your shoulders off the ground and engaging your core.
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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.
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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.
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