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Training or physical activity is a very important part of a person’s health. To stay mobile and in shape, we try to keep fit and develop our bodies. Sometimes we don’t have time for a gym or fitness center so the first real option is a workout that we can do with our weight, resistance provided by our body! 

There are a few major exercises without which even the world’s best athletes can’t have a routine, and I’ll share them with you today. These exercises activate all the muscles in our body, and can be done anytime and anywhere because for them we only need goodwill and our body! No equipment, without complex devices, just we and our own weight!

1. Stretching

Stretching is the last part of the workout, but a very important part! Maybe It’s not the most exciting thing but it’s good for the flexibility of the muscles and we should do this routine every time we finish our fitness training. If we never stretch the muscles they become imbalanced and it will increase the risk of injuries and discomfort. When our muscles are flexible and stretchy then we are less restricted, we can move wider and do some exercises much better.

Stretching takes a little time. That’s why you must learn to enjoy this process! There are a lot of ways to stretch and here I’ll explain one of the most common ways to do it:

We stand tall with our feet hip-width apart. We inhale and bend forward our knees, lowering our head down exhaling. We keep our head, neck and shoulders relaxed. We wrap our arms around our legs and hold firmly 1-2 minutes and then we roll-up.

2. Plank

Plank is one of the most effective exercises you can do at home! Planks require little time, and you get the chance to achieve great results in a relatively short amount of time. I define it as an exercise created in hell with heavenly results! 🙂

Let’s do it! Put your hands directly under the shoulders, like you are going to do push-ups.  Ground the legs into the floor and squeeze the glutes to stay in a stable position. Fix your gaze in front of you on the floor so your head is in line with your back. 

Hold this position as long as you can, you can start with 20 seconds, and you will become more comfortable with plank pose as you continue to do it daily. This exercise is perfect for your body because it moves energy through your system and you will get nicely shaped and toned leg muscles, arms and glutes.

3. Sit-ups

Sit-Ups are an exercise that includes, abdominal part of the body, chest, lower back, neck, and hips. So it’s a multi-functional workout and its main target isn’t stomach fat but rather gaining muscles. With this exercise, we’ll build muscles, and while doing that we burn fat because muscle cells burn calories even when the workout is done and we are resting! The blessing of muscle activation!

Also, by building strong core muscles we improve our body posture. Good posture improves our appearance in any case.

So how to do it?

We lie down on our back, bend our legs so that the feet stay firmly on the ground to stabilize our lower body. We place our hands behind our ears without pulling on our neck. When this is done, we start doing the exercise curling our upper body toward our knees. As we lift, exhale, going slowly down to the starting point, and inhale.

Beginners should do 10 repetitions in a series. Build that six-pack, day by day!

4. Lunges

The lunge is a great exercise that’s working with muscles of our lower body: hips, thighs, and glutes. The movements in the performance are interesting and you can easily track your progress. This is a resistance exercise that can help us to heat up before some sports where we need to make more muscle extensions like yoga. 

Static lunges are excellent for glutes and thighs and aren’t difficult to do. If you are beginning with this exercise you can hold onto the chair or wall to keep the balance.

Here I’ll explain to you how to do it properly: first, stand tall with your right foot forward and left one back 3 feet apart, bend the knees to lower the body down towards the floor. Keep the right knee behind the toes, keep the upper body straight. Keep practicing, this will do a lot for the strength of your lower body!

5. Push-ups

The push-up is one of the greatest exercises in the world which is beneficial for building our upper body! This exercise is perfect for shoulders, triceps, and pectoral muscles, and also affects some parts of the lower back and core while pulling in the abdominal muscles. Push-ups are the perfect exercise for building strength in a fast and effective way and we don’t need any equipment to do it! 

If you are a beginner, this exercise may seem difficult, but don’t avoid it. Do as much as you can and build more and more strength every day. 

Start with 10 push-ups and increase every day a few more. To get results we should do them daily. It’s very important to top them correctly. Get on the floor, put your hands shoulder-width apart, and put the feet together. As you are in the stable position, push into your entire hand and lower the entire body toward the floor, exhale, and press into palms to return to the starting position. 

If this is hard for you, feel free to lower your knees to the floor and thus have support in your legs. This will simplify the effort of the exercise and will give you the strength to move the limit and soon do the right version!

6. Squats

Squats you either like or you don’t like! They have no middle ground… This is a great exercise that makes great use of your body weight and thus builds the strength of your legs and buttocks. We must perform it correctly so that we don’t transfer the weight to the front part of the leg muscles, which is often the case with performing squats. So when performing the exercise here, concentrate on your movement and the muscles you are working on.

All you need to do is to spread your feet shoulder-width apart and then hold your arms straight in front of you while lowering your back as much as you can. Be careful of your posture, it should be parallel to the ground.

Do this for 30 repetitions or more if you like in 3-4 series. Here you will get leg muscles and glutes very nicely shaped.

7. Burpees

Burpees are one of the cardio exercises where we don’t need equipment to work out our entire body. Burpees make our body burn calories efficiently, they make us stronger, they are great for conditioning. This can be a challenging exercise for beginners but in the beginning, we can do some modified burpees. 

When we learn how to do them properly we can start with variations that will increase the intensity of our workout.  Here I will explain how we do a basic burpee:

Stand tall, put arms by our side. We bend our knees and reach down to place our hands on the floor. We kick our legs straight out behind us and then we lower our entire body down to the floor, bending the elbows. Then with our arms, we push up our whole body quickly and we hop our legs back. We jump straight into the air, putting our arms over the head as long as they go. And we go back to the starting position and start all over again. Repeat a few times. If you are a beginner it’s okay that you can’t do it many times. It is important to work and build strength!

8.Jumping jacks

Jumping jacks just as burpees are one of the exercises where we don’t need equipment to work out our entire body. In this exercise, we have a combination of resistance work and aerobic exercise. Jumping jacks are beneficial for our muscles (glutes, hip flexors, quadriceps), heart, and lungs. This exercise also works with our abdominal and shoulder muscles.

First, we stand with our legs straight and we put our arms by side. We jump up and spread our feet more than hip-width apart while at the same time we are bringing our arms above the head, almost touching. Then we jump again, bringing our legs together at the starting point and we lower our arms. We continue this rhythmically.

Just adored this exercise as a kid! It went so spontaneously and easily because kids are full of energy, now if we perform it with less passion it’s not the end of the world but let’s keep it positive! Wake up a child who loved to jump and direct energy in the right way!

9. Running the stairs

Running the stairs is one of the best cardio exercises meaning it works with our heart, lungs, and circulatory system. It causes our breathing and heart rate to increase, so the blood filled with oxygen pumps faster and comes to the muscles so they can keep going. This is perfect exercise and one of the most effective workouts for the entire lower body. 

It includes lower body muscles, hamstrings, glutes, calves, and quadriceps. If you aim to get nicely toned and firm butt this exercise is excellent for you. This exercise can be done by running up or down the stairs. It’s ideal if we are overweight or if we have issues with our joints because it’s easy on our feet, knees, ankles, and hips.

10. Yoga

Yoga is a mental, spiritual and physical practice created in India. Yoga means union. It’s the union of the organ system in our body with the consciousness in the mind combined with the energy (spirit, soul). Body, mind, spirit united as one which leads to the state of calmness, the ultimate goal is achieving liberation. Yoga practice is combined with low-impact physical activity, postures called asanas in Yoga, breathing techniques called pranayama, relaxation, and meditation.  

Yoga is an art as well as a science. It’s art because it should be practiced carefully paying attention to every part of the body we are working with, breathing deeply or as described. It’s a science because it gives us methods for controlling our mind, and as we control our mind we control our life. 

There are many different types of yoga. One of my favorites is Kundalini yoga, Yoga of awareness. If you haven’t by now, be sure to explore all types of yoga, try those that appeal to you. The combination of physical and spiritual must be in unity and I truly believe that each of us can find our way in yoga! 

Can You Build Muscle Without Weights?

Our body is capable of many things, most often we are not even aware of how much power it has. We often underestimate it and give it extra props during training. Which, of course, is not a bad thing, but before we additionally load it with weights and other equipment, let’s see how much the body itself can achieve!

Under different loads and different exercises that we perform with ourselves, we can build an enviable body muscle mass. It all depends on the approach to training and the way our body is built. Let’s play with that process! 

Each body will build its weight in proportion to itself. Undoubtedly we can say that without weights and only with our body we can build muscle mass and lead the body to enviable results. If you want to highlight some parts, get to another stage, you should not run away from weights, but be sure to give your body a chance to show you what it can do on its own.

Summary

If you just go through these exercises that I shared with you today you will do a great thing for your body. If you do some of them you will do a great thing again! It doesn’t matter how much you did today, it’s important that you do the exercises tomorrow and do them over and over and over again! 

With these exercises without equipment and weights, you can achieve visible results, you may even be surprised by the effect that these exercises bring. Without much stress around performing, it’s just important to set aside a few minutes during the day and then dedicate yourself to your body. 

No excuse can distract you from the right path when taking care of your health. Whether you want to lose weight or you want to stay in good shape or just tighten up a bit. In any case, these ten exercises that you perform only with your own body are a great start! Something that will push you to be better in every segment of life, not just training! 

 

Vladan Ubiparip
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