Six Ways to Strengthen your Body without Using Machines or Weights

· April 28, 2017
Did you know that walking just a half an hour every day is enough to strengthen your body? Learn more about this and other great activities that don't even need a gym!

To strengthen your body, you don’t have to go to the gym. In fact, you can learn how to train each part of your body at home.

Even though machines and weights can help us get a strong and sculptured body, they aren’t necessary to develop muscle mass.

This guide includes basic and easy exercises that you can do at home. A complete plan can be designed to achieve the body that you want.

The key to this is to be consistent with your routine, complementing it with a healthy diet and good habits.

In this article, we share six ways to build muscle mass without going to the gym. Try them out!

1.Walking or running

A woman walking.

Besides being a relaxing activity, walking briskly or running can help strengthen your leg and hip muscles.

Regular exercise activates circulation and reduces tension. After some time, it can boost metabolism to facilitate weight loss.

How to do it

  • Be sure to wear comfortable clothes and running or walking shoes.
  • Walk every day at a good pace for about 15 to 20 minutes.

Want to learn more? Read: What Are the Benefits of Walking Barefoot?

2. Squatting exercises

Squatting exercises can help strengthen and tone the gluteal muscles.

After some time, they can increase the calories burned and contribute to improved body posture.

How to do them

  • Stand with your feet shoulder-width apart, keep your back straight, and squat down until your legs are at a 90-degree angle.
  • Do three sets of 12 to 15 reps.

3. Chest pushups

A woman doing a chest pushup.

Chest pushups focus on toning the top part of your body. 

Therefore, given that the back and arms are forced to lift all the body weight, this is an excellent exercise to help strengthen your body.

This exercise is challenging and besides increasing physical strength, it can improve balance and coordination.

  • Your toes should be pointed and your back should stay straight.
  • Inhale and flex your arms to take the torso close to the floor. Avoid curving your lower back.
  • Without letting your body touch the floor, push until your arms are completely extended.
  • Do 3 sets of 8 to 10 reps.

4. Leg raises to strengthen your body

Leg raises.

Leg raises are useful to tone the abdominal zone and the glutesIn fact, depending on the position, you can do this in conjunction with your arms for additional strengthening.

How to do them

  • With your back straight and your legs stretched out on the floor, raise your legs without the help of the back or the hands.
  • Keep your legs elevated for 8 to 10 seconds and then rest.
  • Do the same thing with the other leg and repeat 12 times.
  • To work out your arms as well, stretch them out in front of you or to the sides at a 90-degree angle.

5.  Isometrics for the abs

With this type of exercise, you’ll be working out your waist and stomach. By doing this, you’ll benefit the lumbar area and avoid injuries in the vertebrae.

How to do them

  • Raise your legs until they form a right angle, then slowly lower them without touching the floor.
  • Hold this position for 8 seconds, rest another 8 seconds, and start again.
  • Do this 4 to 8 times at first and then do more when you increase your tolerance.

6. Resistance exercises

Resistance exercises use two types of equal strengths: stretching and tightening. There are many ways to do them. To begin, you can do one simple one against the wall.

See this article: How Much Time Should You Exercise Every Day?

How to do them

  • Support yourself with the palms of your hand against the wall at chest level.
  • Stretch your arms as far as you can.
  • Flex one leg to the front of your body and stretch the other towards the back of your body.
  • Push against the wall and hold this position for 10 to 12 seconds.
  • Do 4 reps.

Are you ready to try them at home? As you can see, they’re easy exercises you can do without machines or professional trainers to strengthen your body.