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4 Expert Ways To Build Muscles Without
Lifting Weights At Home

4 Expert Ways To Build Muscles Without Lifting Weights At Home

Building muscles isn’t all about going to a gym and working out for hours there. It rather takes a lot of hard work and discipline and persistence to get the job done, and it is all worthwhile once you start seeing the results. We are offering this article to help you know how you can tone your body better and faster to get those super-muscular arms, biceps, and triceps. 

The best thing is, you won’t always need to hang out in a gym to get them done for you can go for your very own fitness sessions at your home!

You can get started with some simple planks or workouts for triceps. Other than that, there are diamond pushups, chair dips, and pushup rotations, and they all can be done at home without any equipment. All you would need at max is a premium yoga mat and one of the best fitness trackers. The same may also be appended with a professional fitness app so you could keep a track of your health vitals on your Android smartphone or iPhone. 

Online Fitness Classes

Building muscles at home may not seem a very fancy idea but can help you understand a lot about the way your fitness regime should go. Its essence was underscored the past year when an epidemic had ruled out working out in gyms and other fitness studios. Most of the fitness-savvy men and women were left in the lurch because they were used to work out under expert guidance and now they had none.

Then came the trend of online fitness classes and it brought people of all wakes of life closer to each other. From the basic warmups and the more sophisticated aerobic exercises, these video-conferencing sessions were offered by some of the best virtual fitness trainers from around the world. 

People too relished the idea of staying safe and still getting the same (or even more benefits) from a chosen expert who is incredibly more capable than their local fitness experts. Being on-demand, personalized, and cost-effective, these sessions soon became an instant hit among the masses.

How to build muscles at home?

We are presenting some simple and easy home-based exercises that you can do to tone your arms without using any equipment or lifting weights. This might seem a bit paradoxical to you, given that fitness professionals do not usually associate working out without equipment to tone up their triceps and biceps. 

You can work most of the muscles in your arms by selecting exercising only certain parts of your arms. You can also consider your shoulder bone (also called the deltoids) and the triceps in this list. Biceps do need something else to be weighed on them and you can either go for dumbbells or your body weight to get the job done. 

Here are simple exercises that do not require you to lift weight and can be easily done at home:

  • Plank tap

  • Side plank

  • Pushup

  • Downward dog to pushup

  • Body saw

  • Forearm plank reach out

  • Plank up-down

  • Bodyweight triceps dip

  • Inchworm

  • Diamond push up

  • Forearm plank to dolphin

  • Decline pushup

  • Incline push up

  • Lateral plank walk

  • Triceps box dip

What is the best workout with no equipment?

The following exercises are super challenging and do not require any equipment. We advise you to contact a virtual fitness expert before you get started with them with these arm exercises better. Here are some other simple exercises that you can do without leaving your room: pushups, jumping jacks, plank taps, walkouts, and pushups. 

Here are how you can build some muscles without equipment faster, right from your home:

1. Diamond pushups

The back of your arms will burn with this pushup variation because it works the triceps like no other workout. The exercise looks simple but it’s pretty challenging so you may have to start on your knees if it’s your first time doing a pushup. Start in plant position with hands under your shoulders. Keep your back straight and butt tucked in.

If you aren’t doing this exercise on your knees, you can separate your feet shoulder-width apart to increase your balance. Now, place your hands on the mat under your sternum so the tips of your thumbs and index fingers are touching each other, forming a rough diamond or triangle shape.

Lower your chest toward the mat by bending your elbows to the sides. Exhale and lift yourself back up, straightening your arms. This makes one rep. Repeat 10-20 times. If your arms are giving in, get on your knees but don’t stop!

2. Chair dips

Sit on the edge of a sturdy chair with your hands at the edge of the seat. Keep your legs extended and fingers facing forward. Flex your feet to lift yourself off the chair using your arms. Bend the elbows and lower your body until your upper arms are parallel to the ground and your hips are under your shoulders. Push with your hands to rise back to the starting position. Repeat 12 times.

Suggested article: 5 Mistakes to Avoid in a Gym

3. Pushup rotations 

To challenge your entire body with just a pushup, we recommend adding a twist. Get into the plank position with your feet aligned with your hips. Keep your back straight and tummy tight. Lower your body to the mat, push with your arms, and return to plank position.

Expert tip: Here’s how pushups can tone your chest and arms. 

Now twist your body to the left, allowing your left arm to reach the ceiling without moving your hip up or down. Bring your hand back to the mat. This is one rep. Repeat by doing a pushup, but this time, twist to the right and reach the ceiling with your right hand. Perform 10 reps on each side.

4. Grab and Go

Get into a tabletop position with your face up, knees bent, hips lifted and hands under shoulders, fingers forward. Lower your body by bending your elbows and then straighten your arms. Grab your left foot with your right hand and return to tabletop position. Repeat with the opposite hand and opposite foot. Keep alternating sides for 30 seconds. Rest for 10 seconds and repeat.

No Equipment Routine For Beginners

The above list of exercises is simple and easy and can be done by everyone, regardless of their proficiency. The key is to choose the ones that you can do easily and follow these principles:

  • Increase the repetitions as you become more proficient

  • Go for more demanding variations

  • Increase the time duration of staying in physical tension

If you are still anxious about starting, you can also ask your nutritionist about how much protein you would need every day to build muscles and tone your body. You would need considerably more energy to adopt a more fitness-centric schedule.

Here is a sample no-equipment routine for beginners: 

  • Bodyweight squats

  • Push-ups

  • Second Plank

  • Walking lunges 

  • Dumbbell rows

  • Jumping jacks

The above exercises also double up as some of the best fat burning workouts without any gym equipment. If you do them every day, you can count on a loss of flab on the more fatty parts of your body like your arms. 

Tip: It would be best to use a smartphone app to track the energy expenditure at home.

Arm exercises for flabby arms

All the arm exercises mentioned above are equally good for women and can be done without lifting weights or any fancy equipment. They would tone your body, reduce flab on arms, increase muscles, and build resistance. 

There is a special case of pregnancy or a related issue that is specific to women. In such a case, we recommend checking with an online qualified fitness expert and healthcare professional for the best opinion. You can also form a group and then go for online consultation with a fitness expert on the subject, it would help too!