How to Tone & Build Muscle Without Weights

Increasing muscle tone can be done with simple body-weight exercises.

Toning your body and building muscle without weights is called body-weight training. The idea of body-weight training is to use only your body weight as resistance. These types of exercises are ideal for those without access to a gym or simply those who prefer a simpler exercise without the use of external implements. With just 20 to 30 minutes of exercise a few days a week, you can tone your body without the use of weights to build strength and muscle.

Things You'll Need

• Yoga mat

Instructions

1. 

   Your physician's word should always be the bottom line.

   Speak with your physician about your exercise and body-toning goals. Explain that you plan to begin a body-weight exercise routine to tone you body and build muscle. Your physician will tell you if you are physically healthy enough to start a new exercise program. If your physician concludes that you are not healthy enough, ask her what to do to get your body prepared.

2. Add pull-ups to your exercise routine; pull-ups will build your arm and back muscles. To do a pull-up, you will need a pull-up bar or a surface from which you can hang and grasp comfortably with your hands. Grasp the pull-up bar with both hands, palms facing away from you. Pull your body as far up as possible with your ultimate goal being to raise your chin one inch above the bar. If you cannot do a pull-up, ask someone to help support your weight until your arms and back are strong enough. Start with six to eight pull-ups a day three to five days a week.

3. Begin incorporating push-ups in your exercise routine; push-ups build your arm, chest and shoulder muscles. To perform a push-up, lie on your stomach on your yoga mat. Roll your toes under, and place your palms flat on the floor beneath your shoulders. Keep your back straight, and push your body off the floor until your arms are straight beneath your shoulders. Hold this position for five seconds before lowering your body one or two inches away from the floor. Hold this for two seconds, then push your body back up. If this is too difficult, support your weight on your knees rather than the tips of your toes. Do eight to 10 reps a day, three to five days a week.

4. Add squats into your exercise routine; squats build strength in your lower body and legs. Stand with your feet three feet apart, and place your hands behind your head with your fingers laced. Bend at the knees, keep your back straight and lower your body toward the floor. Lower your body as far as is comfortable, and do not allow your knees to go past your toes. Hold this position for two seconds before slowly straightening your legs and coming back to the starting position. Do eight to 10 reps a day, three to five days a week.

Tips & Warnings

• The best bodies are not built overnight. When training with body-weight exercises, building muscle takes time and persistence.

References

• "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren and Joshua Clark; 2010
• "Bodyweight Exercises for Extraordinary Strength"; Brad Johnson and Randall J. Strossen; 2005
• "Men's Health": Best Weight-Free Workout; 2005