6 Beginners Muscle Training Workouts Without Equipment

Muscle training workouts are quite important for anyone starting on a fitness routine. Beginners are recommended to start with simple exercises so that the body starts adjusting to changes. Easy muscle training workouts involve light exercises which build the foundation of tougher workouts later on. These exercises are easy and can be done from home without equipment. They will help in building muscles and losing unwanted fat from the body.

Here Are 6 Muscle Training Workouts Without Equipment

1. Shoulder Press

This workout is designed for arms and shoulders. You need to hold a heavy object ( bottle with water or sand pouch) in your hand and sit straight. Your back shall be firm. You can place your feet on the floor. Keep your feet hip-width apart. Now, start pulling your abdominal muscles so that there is a small gap between your back and the chair back-rest. Keep your palms forward and you can bend your elbows. Slowly raise the weight so that they are at the height of your ears. Your elbows shall be just below the shoulder height. You need to straighten your arms just over the head. Lower down to start. This exercise will remove unwanted fat and tone your arm and shoulder muscles.


2. Side Planks

Start by lying down on your right side. Your body shall be in a straight line and will be resting on the forearm. Keep your elbow just under the shoulder. As you gently contract your abdominals, you will lift the hips from the floor. Your body shall be maintaining the line as you started. Your hips will be square and your neck completely in line with the spine. You can hold on to this position for at least 5 seconds. You need to repeat at least three times as you alternate the sides. This workout builds your core muscles and strengthens them.


3. Pushups

Pushups are easy to perform and are quite effective. Pushups help in building overall body muscles. It helps in toning the whole body and reduces fat.
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You need to keep your hands on the ground quite firmly. They should be just under your shoulders. Your toes shall be well grounded on the floor. This will help in stabilizing your lower half.

You need to brace your core by tightening the abs, just as you would prepare yourself to take a punch. You can engage your hamstrings and glutes as you flatten the back. This will keep your whole body neutral and straight. Start to lower your body. Your back shall be flat. Look forward in this position. You will dip till the chest almost grazes the floor. Keep your body straight. Exhale and push back to the start position. You need to repeat this movement at least 10 times when you are starting.
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Spiderwoman Pushups

4. Sliding Pike

Start in a plank position on the floor. Your hands shall be just under the shoulder. You will keep a towel just under the feet. Keep your legs straight and slowly raise your hips. You can draw your legs close to the hands and get into a pike position. Your feet should be able to slide easily. Count one in this position and get back to the starting position. You need to repeat this at least 10 times as you start.


5. Biceps Curls

This is an easy exercise which works on the arm, shoulder and back muscles effectively. Start by holding a weight in your hand. You can hold a small water bottle or a sand pouch or salt pouch. Keep your feet a little distance apart from one another. You need to allow your hands hang down by your sides.
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Your palm shall be facing in. Now, you can start pulling the abdominals in. Keep your back straight and knees a bit relaxed. You can then curl the right arm up. Fist will be near the shoulder. You will be twisting your palm as it faces the front of the shoulder. You will then lower the weight. Repeat the movement with your right arm.

One repetition will be of both arms. Do 10 such repetitions to start with.


6. Squats

Squats are probably the best exercises to build muscles and lose fat. Stand as you keep your feet a little distance apart. Keep your arms just behind your head. Lower down, as you push the hips back and as you bend the knees. Look straight at this point and keep your chest up. Your back will be neutral throughout the movement. Go down as much as you are able to. You will then get back to your start position with your pressure on heels. You can start with 20 squats and then increase as you progress.

partial squats