4 Quick Strength-Building Exercises That Might Surprise You with Their Rapid Muscle Growth
Craving some muscle gain without a weight room? No worries, fam! Bodyweight exercises are the real deal, guaranteed to sculpt your physique just as effectively as traditional weightlifting. We tapped fitness expert Rachel Pieroni of Pure Barre, and here's the lowdown on four killer moves to swiftly level up that muscle game.
"Progressive overload, baby!" pierces Rachel, busting the myth that bodyweight training isn't as potent as lifting weights. This method ensures continuous stress on your muscles, leading to muscle growth and strength gains – key components to achieving a ripped bod.
No need to hit the gym when you can perform some no-fuss exercises right at home. Rachel serves up four must-try moves that'll hone your muscles in a flash.
Squats
Squats come in various forms, making it super versatile. Brace yourself for the goblet squat, back squat, sumo squat, or classic bodyweight squat – each one packing a punch! The secret sauce? Hinging at your knees, hips, and ankles.
- Looking stoic, plant your feet hip-width apart, toes pointing forward.
- Casually move your hips back and down, keeping your chest high while descending.
- Once you reach the bottom, push through your heels, tightening your core to return to the standing position.
Push-ups
Equipment? Not required! Push-ups are an efficient exercise for strengthening your pecs, delts, and triceps – no excuses here!
"Remember, push-ups are a superhero workout targeting chest muscles (pectoralis major and minor) and the anterior deltoids. To maximize gains, increase the range of motion (depth of the push-up) while preserving proper form," Rachel wisely advises.
- Start in a straight-arm plank position.
- Move your hands out slightly wider than shoulder-width whilst rotating your elbows slightly downward.
- Bring your legs back, engaging your shoulders and tightening your core.
- Tuck your hips to zip up your core, avoiding dipping into your lower back.
- Keep your gaze forward and gently bend your elbows to lower your chest toward the ground.
- Upon reaching the lowest level, push the floor away to return to the standing position.
Crunches
Think abs! Crunches target the rectus abdominis, those muscular strips along your midsection.
"Improvements in overall form and repetitions/sets, with constant tension and leg lifts will help target the front ab muscles and the lower abs for overall core stability," Rachel highlights.
- Start lying flat on your back, knees bent, and feet flat on the ground.
- Place your hands behind your head, elbows wide.
- Engage your core and lift your shoulders and head off the floor, contracting through the abdominal wall.
- Lower your upper core slowly to the start position.
Lunges
The stalwart of bodyweight training! Lunges build strength and balance whilst targeting your legs and glutes.
"Lunges primarily engage your lower body, with the hamstrings and calves acting as stabilizers while your quads and glutes are the prime movers," Rachel points out.
- Stand tall with feet parallel and hip-distance apart.
- Take a big step forward with one foot.
- Plant the opposite foot behind you, raising your heel.
- Place your hands on your hips.
- Engage your core as you bend your knees, lowering to form 90-degree bends in both legs.
- Stay upright; push through your front heel and the ball of your back foot to rise back up.
Bonus tip: Ace the Tennis Ball Test, and you might just live to 100!
More for your eyes: If You Can Do These 4 Bodyweight Workouts, Your Body Is Still Young | If You Can Pass This Tennis Ball Test, You May Live to 100
- Rachel Pieroni advocates for 'progressive overload' in bodyweight exercises, emphasizing its potential for muscle growth and strength gains.
- In her suggested routine, squats, push-ups, crunches, and lunges are included as efficient exercises for achieving muscle gain without weights.
- Achieving the best results from these bodyweight workouts requires maintaining proper form, increasing repetitions, and ensuring constant muscle tension.
- To improve longevity and wellness, passing the Tennis Ball Test could be an indication of a healthier, fitter, and stronger body according to fitness and wellness experts.
