You can build muscle without dumbbells, resistance bands or machines. You can leverage your own body weight to build strength. Known as calisthenics, these exercises work several muscles at once, according to InShape, a health and wellness publication put out by the state of Indiana. These exercises can be performed anywhere you have enough space to move.
Step 1
Warm up your muscles by walking, jogging or performing jumping jacks in place for two to five minutes. Perform some light stretches of the arms, legs and back in order to prevent injury.
Step 2
Perform a push-up, a bodyweight exercise that builds muscle in the arms, back and core. Place your arms shoulder-width apart and toes on the ground with legs hip-width apart. If you are a beginning exerciser, modify the exercise by using your knees. Breathe in, then lower the body to the ground, stopping when your chin or chest nears the ground. Breathe out to push up and return to your starting position. Repeat eight to 12 times, rest for 30 seconds and perform two additional sets.
Step 3
Sit on a chair or bench and place your hands on the edge, fingers pointing away from the body to perform a tricep dip. If you don't have a chair or bench handy, you can perform on the floor. Slide your body away from the chair. Your feet can be flat on the ground or your toes can be lifted off the ground. Bend the elbows to lower your body, stopping when your elbows reach a 90-degree angle. Straighten the arms to return to your starting position. Repeat eight to 12 times. Rest for 30 seconds, then perform two additional sets.
Step 4
Stand with your feet shoulder-width apart and arms at your hips. Lunge forward with your right foot, lowering your body until your right leg makes a 90-degree angle. Push off the right foot to return to your starting position. Alternate to repeat with your left leg. Perform 12 to 20 repetitions, rest and repeat for two additional sets.
Step 5
Lie on the floor with your feet flat on the ground. Place your hands behind your head. Activate your stomach muscles to crunch up, leading with your chin. Lift the shoulders off the ground, then lower to return to your starting position. Repeat six to 12 times, then perform two additional sets.
Step 6
Cool down by stretching the muscles you just worked and walking in place to lower your heart rate. This will help to alleviate next-day muscle soreness.
Tips and Warnings
- Cardiovascular exercise can use your bodyweight to build muscle. Exercises such as swimming, dancing and yoga can tone your muscles while getting your heart pumping.
Things You'll Need
- Supportive athletic shoes
- Towel or exercise mat (if needed)
- Water
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