It happens more often than not that a person wants their body to look like Brad Pitt’s in Fight Club, but unfortunately, they just don’t have the time or resources to go to the gym and work out. On the other hand, you will see people, who work 14 hours a day, have children, other responsibilities, but they still have that physique that you desire. And when you ask them how long they spend in the gym, they most likely say “I don’t have time for the gym.” And that leaves you with just one word ‘How’?
The answer isn’t that they are God gifted (exceptions may exist), but the truth is they want it more than you do. So the real question is how badly do you want it? And if you can add determination and consistency to that desire, then there is nothing that can get in your way from achieving that ripped body you want.
Here are a few simple exercises that take just a few minutes to do, and can be done literally anywhere, from your office to your bedroom, and you can do them at any time of the day!
Push It Up!
The simplest of them are push-ups. The simplest way of doing them is, place your palms on the floor, in line with your shoulders, then stretch your legs out behind you so that only your toes are touching the ground. Now bend your elbows and slowly lower your body to the ground until your chin is just half an inch from the ground, and now push yourself up until your arms are straight. There are variations of pushups, such as either place your hands on a stack of books, to work your lower chest, or raise your legs onto a low chair or box, to work your upper chest.
Beef up Biceps
Now to get to work on your arms, you can do bicep curls to get arms like ‘Popeye the sailor’. Simply place your arm straight in front of you, clench your fist, without moving your elbow, lift your fist up to your shoulder, and then back down. You can use anything to add weight, we suggest using empty paint cans, or small buckets (filled with water to a weight you can lift), always start light, and keep adding weight, as you get stronger. You can work your triceps by doing ‘Dips’. These are like an upside-down push up. Put your palms on the edge of a chair, or table, and straighten out your legs so your heels are touching the floor, make sure your back is straight. Now lower your body, by bending your elbows, go as low as you can without touching the ground, then raise your body to starting position, and repeat.
Crunch, Crunch, Crunch
Having a strong core is extremely important. Start off with simple ‘crunches’ for not just a strong, flat stomach, but for killer abs. Lie down on your back, and raise your knees by moving your feet back. Make sure your feet are flat touching the ground at all times. Put your hands behind your head, and use your stomach muscles to raise your shoulders at least one foot off the ground (if possible lift your shoulders high enough to get your chin to touch the top of your knees.) Another great exercise for developing core strength is commonly known as a plank. Similar to a push-up, put your forearms flat on the ground, and stretch your legs back till only the tips of your toes are touching the ground. Try and keep your body as straight as ‘plank’, and hold this position till you feel the strain. To build strength, gradually increase the time you hold this position.
Last but not least, you need strong legs. For this, the simplest exercise is wall squats. Stand with your back to the wall, move your feet about 6 – 10 inches forward. Now, lower your body with your back straight, till your thighs are horizontal (creating a 90-degree angle with your knees), then raise your body up, and repeat.
Just doing these exercises for 15 – 20 minutes a day will put you in great shape in no time. Bear in mind, that to create muscle mass and increase strength do these exercises slowly (you will feel more strain on your muscles). To shed weight and get more cuts, do them faster and increase the amount of reps that you do. All the above-mentioned exercises are simple bodyweight exercises and require no equipment. You don’t need a gym, you just need determination, consistency, and simple bodyweight exercises to get that toned body that you want. Good luck!