Building muscle is good for your health, says physiotherapist and fitness expert Dr Aijaz Ashai, Chair of the IAP West Zone Innovation Committee.
Here are effective exercises for beginners to gain muscle without equipment.
1. Push-ups
- To do push-ups, start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body until it touches the floor, then push yourself back up.
Do 10 to 15 reps and increase as you can.
2. Squat
- Stand with your feet shoulder-width apart, toes turned slightly outward.
- Lower your hips as if sitting in an invisible chair while keeping your chest up and your knees in line with your toes.
- Push through heels to return to starting position.
Repeat 15 to 20 times.
3. Lunge
- Start by keeping your feet together.
- Step your right or left foot forward and lower your hips until your knee is bent about 90 degrees.
- Return leg to starting position and repeat on the other leg.
Repeat 10 to 15 times per set.
4. Board
- Start in a forearm plank position with your elbows directly under your shoulders and your entire body forming a straight line.
- Hold the position, tightening your core muscles for 30 to 60 seconds.
5. Mountain climber
- Start in a plank position with your arms straight and your hands under your shoulders.
- Bring each knee toward your chest at a fast pace and repeat 20 to 30 times for each leg.
6. Butt bridge
- Lie on your back with your knees bent and feet flat on the floor to perform the glute bridge exercise.
- Lift your hips while squeezing your glutes.
- Slowly lower back down, repeat 15 to 20 times, focusing on glutes, hamstrings and lower back.
