How we can build body without gym's equipments ?

Bodyweight exercises can help you stay fit at home and stay with a

tight a budget. Here's are a few ideas of bodyweight exercises that

you can do any time with no equipment.

Start with a light warm up for a few minutes. This can be walking,

marching in place or stepping side to side.

Perform each exercise for 30 seconds to two minutes depending upon

your conditioning and interest. Move to the next exercise smoothly,

but quickly. You can continue the routine as long as you like (a

twenty minute workout or an hour or more). Cool down with five or more

minutes of stretching.

•Push Ups

Begin in push up position, on knees or toes. Perform 4 push ups, abs

in and back straight. On the 5th push up, lower halfway down and hold

for 4 counts. Push back up and repeat the series - 4 regular push ups

and 1 halfway--5 or more times.

•Pull Ups

The pull up exercise does require some basic equipment, or some

creativity (go to a playground or find a low hanging tree branch, for

example), but it's a great, simple way to build upper body strength.

•One-Leg Balance / Squat / Reach

Stand on one leg and balance it as long as you can. If this is too

easy, add a slight squat motion. Still too easy? Place an object on

the floor, several feet in front of you (a book, perhaps), and slowly

squat down, and reach out with one arm and touch the object and slowly

return to an upright position. Stay on one leg at all times. Repeat on

the other leg after a minute or so.

•Tuck Jump

The tuck jump exercise ranks near the top of the list for developing

explosive power using only an athlete's body weight.

•Chair Dips

You’ll need two chairs, (or a bed and a chair or a counter, etc…)

for this great tricep exercise. Place two chairs facing each other,

about 3 feet apart. Sit on one chair with your hands palm down and

gripping the edge of the chair. Place your heels on the edge of the

other chair and hold yourself up using your triceps. Slide forward

just far enough that your behind clears the edge of the chair and

lower yourself so your elbows are at 90 degrees. Do as many

repetitions as you can.

•Wall Sit

With your back against a wall, and your feet about 2 feet away from

the wall, slide down until your knees are at a 90 degree angle. Hold

the position as long as you can. This is great for ski conditioning.

•Abdominal Crunches

Lie on your back with your knees bent and feet flat on the floor.

Place your fingertips to the side of your head just behind your ears.

Push your lower back into the floor flattening the arch and hold. Curl

up slowly so both your shoulders lift off the floor a few inches. Hold

for a count of 2 and return to the start position. Tip: Don’t tuck

your chin to your chest; keep your head up.

•Supermans

Lie on your stomach with your arms and legs stretched out. Raise your

arms and legs off the ground a few inches, hold a few seconds, and

then lower. Alternate arms and legs as an option. Repeat.

•Reverse Crunch

Lie on your back with your hands out to your sides, and bend your

knees. Bring your knees toward your head until your hips come up

slightly off the floor (don’t rock). Hold one second and repeat.

•Plank Exercise

Get into push up position on hands and toes, or on elbows and toes.

Contract your abdominal muscles (and core). Keep your back straight

(don't collapse in the middle) and hold this position for as long as

you can.

•Squat-Thrusts

Stand with feet together. Squat down and place your hands on the

floor next to your feet. In an explosive movement, jump feet backwards

into a push-up position, jump feet back between hands and stand up.

•Jumping Jacks

The basic jumping jack is a good cardio and strength training

exercise.

•Side Jumps

Stand with feet together. Jump to the right several feet, keeping

knees bent and landing in a squat position. Jump back to the left and

continue jumping from side to side. Use a small object to jump over if

you like (book, pillow etc..).

•Mountain Climbers

Start on your hands and knees and get into in a sprinter’s start

position. Keep your hands on the ground and push off with your feet so

you alternate foot placement (run in place) as long as you can. Be

sure to keep your back straight, not arched.

Shadow Boxing

Assume the position and go for a little shadow boxing. It’s really a

pretty decent way to get your cardio and strength work all at once.

Focus on controlled movements (not flailing punches), stay light on

the balls of your feet and keep your knees bent. Practice jabs and

upper cuts and all your moves. Hold a couple bottles of water for more

resistance.

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Home exercises are really effective.

For upper body, pushups in equal sets, helps build forearms, shoulders and chest muscles.

Do squats for abs, holding your feet under some good support.

If you have a rod or something to hang on, then do pull ups, for upper body and abs.

Hang a punching bag at home if you have space (about 150-200Rs for a small empty one) get boxing gloves (500-700rs) or crepe bandage and start punching, also good for weight loss.

You can build specific muscles by resistance training. Lift some reasonably heavy object which has good grip (remember excess weights are not important, it's the muscle fatigue that causes muscle hypertrophy)

Dumbells are available at good supermarkets for 400-800 for 5-10pound weights.

Also, simple skipping rope exercises can tone muscles.

[Prices are the lower limit, better and more expensive products are available]

Buy workout equipment's and under the proper technique start practicing...

We? So more than one person? - manual resistance, use items from around home (fill bottles with sand, lift car tires etc), use your own body weight. You'll work it out.

Pilates.

Pushup only

you can push up exercise and sit ups .