5 Top excercises to build muscles without going to the Gym

Popular belief is that one can only build muscles if you hit the gym. But what most do not understand is the fact that physical training is never limited to the gym alone. It is always possible to increase the overall fitness and develop muscle mass without going to gym.

Its all about discipline and a few other tips without the use of fancy or expensive gym equipment.

Exercises involving bodyweight according to some old school trainers are that bodyweight exercises are better than  artificial weight to obtain muscle mass gains.

Five of the best exercises in this category are as follows;



girl doing press-ups

The exercise can indirectly help in bringing in muscle mass in triceps and biceps. Some consider the effects of push ups to that of a bench press. Push-ups use the entire body as a weight for during the up & down movements. One thing to note here is the fact the more closer the hands are to each other, the more the emphasis is developing the triceps.  Further away from each other and the emphasis is on developing the chest muscles.



Man doing pull-ups

Another great exercise that does not need any major equipment is pull ups. Considered as one of the most basic of the training exercises, the exercise targets the gains on back, neck and arms. All that is needed for this exercise is a horizontal pole in the house, normally mounted between door ways / frames. The horizontal pole or  bar used should be smooth and straight ( as well as secure). Keep doing the pull ups until there is muscle fatigue and do the exercise in repetitions.



Man squatingPerhaps an unchallenged exercise among all, squatting is capable of toning and developing a proportional body which is also muscular. The exercises focus on legs and back. After getting used to free hand squats, one can try one legged version. This exercise can also be done with lot of repetitions. Lower back strength can also be achieved through this exercise.


Girl doing crunches

One of the best exercises to target the abdominal muscles and is most effective especially to remove flab around flattening the stomach.

5.Simple dumbbell Exercises

Girl with bumbbellsOne can use the dumbbells without hitting the gym as they are easily attainable, cheap and easy to store. Dumbbells if used properly can help in targeting each and specific areas of the body. Some of the exercises which can be done with dumbbells are weighted lunges, dead-lifts, weight walking, side fly for shoulders and military presses.

“routine, consistency and discipline are needed”

To observe any visual results, routine, consistency and discipline are needed although you should feel better well before you start seeing the results and combined with a good balanced diet should help you on your way to a healthy body.

Safety has to be paramount and prior to and during exercising and  precautions taken in the prevention of personal injuries. Ensure that you consult your doctor if you suffer from, think you suffer from or have any doubts with regards to your health prior to or during the partaking of any physical exercises.

What  “gym free” exercise do you find useful?

Let our readers know by leaving a comment down below!

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