Building body muscles is difficult. For that, you have to sleep adequately, work out daily, eat protein-rich food, and perform some bodyweight exercises. In this article, we have shared a few options that can help you get started in this context. Let’s check them out together!
Top 10 Bodyweight Exercises For Building Muscles
Bodyweight exercises aren’t only ideal for improving your body muscles. If done correctly, they can also offer the same benefits as running on the Homefitness treadmills as well. Make sure to keep reading to learn more in this context!
Push-ups
Push-ups, also known as press-ups, usually focus on improving the upper-body muscles. Therefore, if you do it regularly, the definition of your chest and biceps will increase massively. Besides, this exercise is also ideal for boosting your core body strength.
Start With: 10-20 reps (three-five sets)
Squats
Squats are all about strengthening and building the muscles of your glute, thighs, hamstrings, quads, calves, and hip adductors. While doing this exercise, you’ll have to work more on your unilateral movement, which, in turn, can help you find out muscle weaknesses.
Start With: 5-10 reps (two-three sets)
Groiners
Groiners, albeit the poor name, is an excellent bodyweight exercise, especially for men. It improves the range of motion of your body and increases the blood flow as well. Hence, doing it first before starting off your exercise schedule can help prevent injuries.
Start With: 10 reps (three sets)
Spider Crawl
An advanced exercising module, spider crawl focuses more on tightening your core muscles and building them from within. This exercise can offer excellent results for your chest, glutes, hamstrings, calves, hip flexors, arms, quads, etc.
Start With: 10 reps (three sets)
Burpees
Most people consider burpees as more of a calorie burner. However, if done correctly, it can also target muscles throughout your body. However, burpees aren’t really too composing in your body. Hence, you have to pair it up with some other exercises to build your muscles.
Start With: 20 reps (three sets)
Wide-Grip Pull-Ups
Do you want to build a broader chest and improve your shoulder muscles indefinitely? In that case, wide-grip pull-ups should be the way to go for you. This exercise primarily aims to strengthen your delts and lats. It’s challenging, fun, and ideal for people in every age group.
Start With: 5 reps (three sets)
Glute Bridge
With Glute Bridge, you will have to lie on the floor, keeping your feet flat and knee bent at 90-degree. Now, lift your hips until your shoulders, knees, and hips form a straight line. It will help you in boosting your glutes, increasing core strength, and tightening hips.
Start With: 10 reps (three sets)
Plank
Albeit a little challenging, doing plans can help you improve your abs and core muscles pretty extensively. It’s also ideal for strengthening your shoulder, triceps, and pectorals. However, performing the correct plank position can be a little tricky at first. Thus, we would ask you to watch a video or learn about it from a professional trainer.
Start With: Hold the plank position for 60 seconds (three sets)
Crunch
If you are looking for an abs-focused exercise, crunches will offer the best possible results for you. Nonetheless, crunches are pretty challenging to pull off. In some cases, it can also change the shape or the position of your abs if you are doing it incorrectly. So, be careful!
Start With: 60 seconds per set (five times)
Mountain Climber
Performing mountain climber is pretty easy. For that, you will have to assume the position of a sprinter and keep one foot straight back and the other under your waist. Now, start swapping your feet’ positions rapidly, almost like running. It will help you improve the definition of your obliques, chest, triceps, biceps, and hip abductors.
Start With: 20 reps (three sets)
Final Thoughts
So, what do you think of our list of the best bodyweight exercises? Do they look alright to you? Or, is there something that we should add?
Don’t forget to let us know your thoughts down in the comment section below!