Hello everyone.

As seen in the title, this lesson is written for those who are busy and have no time to make their way to the gym. However, i cannot promise you the same speed for gaining muscles if you are going to do this naturally at home, without the weights. (sorry for being blunt about this).

In this lesson, i will show you some exercises that you can use to help you gain muscles at your upper body areas without using weights. Let us begin!

First, we shall target your abdominals. The exercise chosen will be the reverse crunch. Lie on a bench or your floor, with both arms at your sides. Keep your knees at 90 degrees as you lift them towards your chests. Complete the repetition by lower your legs back to the original position (straightened).

Next, we shall target your triceps. Triceps are important as they make up 2/3 of your arm. With well built triceps, you own a pair of strong looking arms. The exercise for your triceps would be a close hand push up. Adopt a push up position and keep your hands side by side. Tuck in your elbows and lower yourself towards the ground slowly. Complete the repetition by pushing yourself back to original position.

Now let us move on to your chest muscles. Do you have a set of dip bars at home? If you do not own one, try using two cupboards of the same height. For dips, cross your legs and bend your knees. Lower yourself slowly until your chests reaches the level of your palms. Complete the repetition by pushing yourself back to the original position. Please take caution if you are using cupboards. Ensure that they are of the same height and that they will not fall off easily.

Lastly, let us move on to your back. Although the back is often left forgotten by many bodybuilders, a well built back will serve to give you the "V-shape' body that many women love. To build your back naturally, i would recommend the lying back press. First, lie on the ground with your back facing the sky. Extend your arms fully towards your front. Next, lift your hands and your legs off the ground at the same time. Return to starting position to complete a repetition.

I hope these exercises can help you maintain or build your muscles while you are busy! Remember, although they might not be as effective as the gym, nothing can be worse than allowing your muscles to rest for the whole week!