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Achieving a good body without use of weights or expensive equipment is a simple matter of duplicating the same resistance to the muscle group your working on.

The workout routines below are isometric type exercises and are very effective if done properly and on a consistent basis. I used this method myself for years before I started using weights and joined a famous health club in 1973. ( which I am no longer in need of ). Remember to warmup and stretch before you begin.

Build Muscle No Weights Required Routines:

Chest * Jamb Crushes:- Stand erect between a door jamb facing the jamb where it locks.. With your toes about six inches from the jamb, place a palm on both sides. Your arms should be in an L shape and palms chest high on jamb. Now start to press together as hard as you can, as long as you can. Then repeat to maximize the results.

* Surface Top Presses: Find a hard surface that allows you to place your arms in front of you at chest height. If necessary you can sit down so your arms are at chest level. Place both hands on surface with your arms slightly bent and press down hard for as long as you can. Take a small break and do some more sets.

* Praying Mantis: Place both your hands together directly in front of you,slightly bent ( like a praying mantis) and press together as hard as you can. While pressing together you can move your arms out and in towards your chest ( sitting down is ok for this exercise ).

* Pushups:: Productive weight free exercise still to this day, for shoulders and upper body. Don’t overlook that these can also be done on an angle if you have a problem with formal type pushups. Just find a hard surface that allows you to safely push yourself up and down. A chair actually works well.

Biceps and Triceps:

* Bicep Curls: Place both your elbows tight to your waist and hold out forearms palms up in L shape. Now take one arm and make a fist, placing it in the other palm. Press down while pushing up with the palm arm, keeping elbows tight to body. { Simulate curling dumbbells). Repeat both arms.

* triceps: Find a nice solid wall or any hard surface you can put pressure on. Now stand straight with one of your hips and the tricep your working on towards the wall with your feet at a position that keeps your body perpendicular to the wall ( 8 in.or so from surface). Take a fisted palm and with your arm down at your side, begin to press against the wall ( your tricep should be expanding ). Hold it for a while, then do the other side.

Abdomen:

* Crunches: Another dreaded effective exercise. When done right, you can get great abs. Lay down and bend knees with heel of feet about a 12 in. from your butt To get a full ab workout you want to also work the oblique muscles ( Just to the sides of your abdomen ). Now with hands clasped behind your head, bring yourself straight up slowly and hold about 6 in. off the ground for about 5 seconds. To do obliques, when you lift up, twist your torso slightly to the left and right. Do as many reps as you can.

* tummy flattener: Simply lay flat on the ground with your hands and arms tight to your side. Make sure your legs are straight and lift them up slowly so you can feel it working. Do as many as feesible and then try a set where you hold your legs at about 10 inches off the ground for as long as you can.

If you can do these for an hour or so four to five days a week, you won’t need any weights or equipment. The key is to do them on a consistent basis. This is the only way you will achieve the results your looking for.

About the Author - Rob R.
You can get more tips for your home muscle fitness plan and fat burning exercises by visiting 6TopSystems.com