Performing exercises at home is a time saving option and cost saving method for saving money. The gym might have sophisticated instruments and a setup that has weight plates, barbells, pulleys, benches, cables, bars and dumbbells which can also be found in your home in some areas.
But with certain exercises you can gain muscle without weights & you can offer a well toned look to your entire body and have a well chiseled look on your arms, biceps, abs, triceps and calf muscles.
4 Different Ways Of Gaining Muscle
You can get a wash board abdomen which helps to reduce the flabs of fat in your abdomen without the help of any weights. To perform this work out you should lie flat on your back and bend your legs and place the heels close to the butt.Keep your chin on the chest and place your hands on the head at the back. Raise your head slowly above the shoulder level and concentrate on the abs in crunching it. Now lower your head and proceed to perform in reps.
Deep Knee Bends
You can get a good toned look with this exercise which works your hips, glutes and thighs. It also offers a good amount of endurance on your lungs. You can perform this by grabbing the edge of a kitchen sink or similar object at home for good support. With this support place your feet very wide & parallel to your shoulder, withstand bending your knees very slowly.It must be very low that your butt should reach the floor. Now get up slowly and come to standing position. Always make sure that your heel touches the floor and repeat in many numbers. Try variations such as increasing or decreasing the width of your feet and also try doing one at a time.
If you have stairs at your home you can perform this exercise. Hold on to the hand rail for good balance and put the toes on the step’s edge and try to slowly raise your toes a bit higher till you can.
Lower the toes and repeat until you are tired. You can also try the same exercise in squat position or with one leg or in donkey way. Also try using a dumbbell for more effect.
This workout is a popular one to gain muscle without weights as it helps to build up the muscles in your biceps, shoulders and back. You have to have an underhand grip to perform this exercise and hence you have to grab any bar at home which would support your weight and offer good grip.
Now grip the bar and slowly raise yourself until your chest meets the bar. Slowly lower your body. Now repeat the process until you feel it’s enough. Now try some variations with one arm or try on parallel bars or monkey bars which you might find in any parks. You can also try this exercise on tree trunk if you have a tree near your home or in your garden.