When you use weights such as dumbbells, barbells, kettlebells, etc., the muscles of the body work harder to overcome the resistance force. This helps build muscles. However, you can even build muscles without weights. Here are a few exercises that are performed without weights.
Resistance training, which is also called weight training, works on the principle that the muscles work harder in the presence of a resistance force, which in turn helps build muscle strength and muscle tone.
Free weights, weight machines, resistance bands, medicine balls, etc., are often used by fitness enthusiasts during resistance or strength training. However, one's own body weight can also provide resistance.
So, for those who don't have the time or resources to work out in a gym, there's always the option of performing exercises that don't require weights.
Building Muscles Without Using Weights
Here are a few exercises that you can perform to build muscles. These exercises don't require weights. Thus, these exercises can be performed within the confines of your home.
Push Ups
This exercise helps you build and tone your chest, shoulders, and arms. To perform push ups, follow the instructions provided here:
Lie with your face facing the floor, and your toes curled under.
Slowly, start lifting your chest, stomach, and thighs off the floor. Lift all your weight on your arms and your feet.
Thereafter, slowly come down, but do not touch the floor.
Do at least 12 to 15 repetitions of this exercise.
Pull Ups
Hang on a doorway pull up bar
Tighten the core muscles, and slowly lift yourself, so that your chest is raised above the bar.
Slowly, come down to the starting position.
Repeat this exercise as many times as possible, or for a minimum of ten repetitions.
Squats
Stand upright with your feet shoulder-width apart.
Slowly lower your torso, as though you were to sit on a chair, but keep your heels pressed on the floor and your tail bone tucked in.
Lower your torso till your thighs are parallel to the floor.
When you are returning to the starting position, squeeze your glutes.
Lunges
Stand upright and place your right foot in front of you.
Slowly, lower yourself till the right thigh is parallel to the floor, and the knee of the left leg is about to touch the floor.
Return to the starting position.
Perform at least 12 to 15 repetitions.
Repeat these steps by placing the left foot in front, and perform 12 to 15 repetitions.
Calf Raises
Stand on a step-aerobics platform, with the balls of your feet firmly planted on the step, and the heels hanging over the edge.
Rest your hands against a wall.
Slowly, rise up on your toes, with your heels raised a few inches above the edge of the step.
Stay in this position for a few seconds. Thereafter, lower your heels below the platform. As you lower your heels, you should feel a stretch in the calf muscles.
Come back to the starting position. Repeat this exercise 12 to 15 times.
Crunches
Lie on the floor, with your knees bent and feet flat on the floor.
Your feet should be hip-width apart.
Support your neck with your hands.
Pull your abdominal muscles inwards, thereby lifting your head, neck, and shoulder blades off the floor. At this time, you should feel a contraction in your upper abs.
Return to the starting position.
Start with 1 set of 15 repetitions. You can gradually increase the number of sets.
Leg Raises
Lie on your back, placing your hands on either side of the body.
Slowly, lift your feet off the floor, till they make an angle of 45 degrees with the floor.
Lower your legs, while ensuring that your legs don't touch the floor.
Return to the starting position.
Start off with 1 set of 15 repetitions. Gradually, increase the number of sets.
If you are keen on using resistance, you can opt for resistance bands or a Swiss ball.
Disclaimer:The information provided here is solely for educating the reader. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.