Planks, pushups and pull-ups are proven bodyweight exercises that build muscle without the use of gym equipment. Squats, lunges and calf raises build leg muscles without any equipment. Work on multiple muscle groups at a time by tightening your abs throughout these exercises to strengthen your core.
Work out the shoulders, abs, lower back, neck and legs with the plank. Get in a pushup position, straighten your back and rest your weight on your forearms with your elbows below your shoulders. Hold the position for at least a minute. Work up to several minutes to build muscle and endurance. Remember to tighten your abdominal muscles and breathe regularly to get the most out of this exercise.
Pushups are ideal for building chest, shoulder and tricep muscles. Pushups yield the same benefits as a bench press. Do a pushup by getting into the plank position, lowering your body until your elbows bend at 90 degrees, and returning to the plank position.
A pull-up strengthens every muscle in the body, making it one of the most effective bodyweight exercises. A pull-up builds the biceps and tightens the core. Perform pull-ups on a pull-up bar at home or at the local park with monkey bars.