Everyone thinks of weights when they think of strength training. Weights can work, but they aren’t the only way to build lean muscle. The truth is, you don’t need any equipment to get strong. Bodyweight exercises are super effective no matter what shape you are in. If you buy a yoga mat, a couple of resistance bands, and a weight ball, you can have a complete home gym that you can store under your bed or on a shelf in the closet. Better yet, you can buy all of this equipment for less than $50 total.
…For the sedentary:
Start slowly. Do one set each for the first week or two before adding a second set.
…For the active:
Start with two sets, adding a third after the second week.
Squats (Lower back, butt, hamstrings) Stand with your back to a chair. Stand with your feet shoulder width apart. Pull your belly button towards the spine. Lower yourself down as if you are about to sit in the chair. If you’re advanced you may want to touch the chair with your rear, but don’t rest on it. Lower only to the point you feel comfortable and hold for a count of 2. Come up slowly, squeezing your rear. Keep that stomach tight and your knees behind your toes to reduce stress on your knees while gaining muscles in your thigh. Beginners do 3, Advanced do 8. This is one set.
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