When it comes to building muscles, the first thing that comes to our mind is the use of weights, barbells and dumbbells. However, you can even build strong muscles without weights. You only need to be determined enough and follow a good workout routine. Follow these exercises and build strong and lean muscles.

Decline pushups

Lie facing the floor and place your feet on a chair or a bench. Adjust the height of the object according to how strenuous you want the workout to be. Place your hands on the floor and raise yourself up. Lower yourself in a controlled manner and then lower yourself. Exhale while you lift yourself up and inhale while lowering. Perform 3 sets of ten repetitions.

Dips

Place two benches about 2-3 feet from each other and sit across them. Put your feet on one bench and your hands on the other in such a way that your body makes and L shape. Lower yourself between the benches and then lift yourself up and repeat. This exercise is especially effective for your triceps.

Crunches

These exercises work best for your upper abdominals. Lie flat on the floor and bend your knees to right angles and place your feet flat on the ground. Place your hands either on your abs or behind your head. Now raise yourself so that your abs contract. Lower yourself to the initial position and repeat. You can perform 4 sets of 25 repetitions.

You can also perform crunches by placing your lower legs on a chair and keeping your knees bent at 90 degrees.

Leg raises

Lie flat n your back and keep your body straight. Now raise your legs up so that they make a 45 degree angel with the floor. Lower your legs and repeat. Perform 4 sets or 25 repetitions.

Squats

Squats are essentially helpful for your buttocks, hamstring and quadriceps. Stand upright and put your hands behind your head. Lower yourself and bend your knees no more than 90 degrees and try to bring your upper thighs parallel to the floor. Raise yourself to the initial position and repeat.

Calves

Stand upright and try balancing yourself on your toes and balls by lifting your heels off the floor. Exhale while you raise yourself and inhale while lowering. Perform 4 sets of 25 repetitions.