Body weight exercises can be used to build muscle effectively. Good old sit-ups and push-ups, for example, will help you build strong muscle. These exercises also can be modified to further increase the amount of mass you are able to add to your body. You need some additional equipment to utilize these moves for muscle-building. You also need a good deal of caution and patience with the abdominal exercises--jumping into advanced exercises without building a base of strength carries a high risk of injury.
Sit-ups
Step 1
Utilize a stability ball. Plant your feet on the floor and have your mid-back on top of the ball, advises the American Council on Exercise. Keep a 90-degree bend at your knees. Squeeze your shoulder blades together and put your hands behind your head. Don't arch your low back. Exhale and contract your core and abdominal muscles until your upper back is lifted from the ball. Keep your tailbone and lower back in contact with the ball. Hold the top position briefly. Slowly lower your torso back to the ball. Start with three sets of eight to 10 repetitions. Utilize ball crunches until you have built up enough abdominal strength to counter your hip flexors' pull on your spine during more advanced exercises.
Step 2
Lie on an incline board that has knee support. Bend your hips and hook your feet under the foot brace for incline sit-ups. Raise your torso from the bench by bending your waist and hips. Go back down until the back of your shoulders contact the board, advises Exercise Prescription on the Net. Start with no weight. Hold a weight set plate with both hands on your chest as you progress. Increase weight in 5-pound increments or less. Elevate the board's incline as you progress.
Step 3
Sit on a Roman chair apparatus, lower leg secured under the bar. Move your upper body back until your hips are almost extended. Raise your body until your torso is upright, advises Exercise Prescription on the Net. Use a weight set plate on your chest as you progress.
Push-ups
Step 1
Lie face-down with your legs slightly apart, body straight and hands a bit more than shoulder-width apart for a push-up. Lift your body onto your hands and toes. Inhale and keep your back flat and legs straight. Slowly lower your body until your chest touches the floor. Pause and then push away from the ground until your arms are extended, recommend Avery Faigenbaum and Wayne Westcott, authors of "Strength and Power for Young Athletes." Start with three sets of six to eight repetitions. Stick with these until you can easily complete three sets of 15 repetitions.
Step 2
Increase push-up difficulty by wrapping a resistance band across your back and holding it in your hands, recommends the Strong Lifts website.
Step 3
Increase difficulty further with advanced push-ups. Place your hands close together on the floor to emphasize triceps muscles. Move hands farther apart to concentrate on pectoral muscles. Put feet on a block to place more weight on your arms, advises "The New Wellness Encyclopedia" from the University of Berkeley. Choose Bosu push-ups to increase the difficulty, advises the Workoutz website. With the Bosu's dome side down, grip its outside edge with your hands. Complete your push-up.
Tips and Warnings
- Make sure to maintain proper body position during all exercises to prevent injury.
- Do not move on to advanced moves without building a base of muscle strength first. If you don't build enough abdominal strength, you risk forcing your lumbar vertebrae into hyperextension during the advanced abdominal exercises. Check with a doctor before starting a new exercise program.
Things You'll Need
- Stability ball
- Incline board for sit-ups
- Weights
- Roman chair
- Resistance band
- Bosu
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