To build muscle doesn’t necessarily call for an expensive gym membership or fancy gym equipment – it is also possible to achieve in the comfort of your home. This can be achieved through a combination of basic body movements which promote muscle growth.
With that in mind, let’s have a look at the 6 exercises you can incorporate in your routine to build up muscles easily within no time and without gym equipment.
For this exercise, no elliptical or treadmill needed; all you need is your well-abled legs and a good pair of shoes. Running requires the consumption of energy which will in turn help in the utilization of stored glucose and later the conversion of stored fat. This will thus help in the burning of body fat and the building of strong muscle.
Push-ups are also a complete set of muscle building exercises which are meant to work on your triceps, chest, core, and shoulders. To perform a push-up, simply place your hands wider than shoulder-width apart. Next, lower your body until your chest is just above the ground. Squeeze your glute muscles together and tense your abs as you gently lower and raise your body. While doing push-ups, always try to keep your elbows close to your sides to protect your shoulders.
Crunches normally help with the strengthening of your core and also tone your midsection. This is one of the best ways in developing core strength which is very important in your overall body strength and muscle build-up process. Crunches work on your abdominal muscles. To implement the best form, keep your hips curled in so your lower back remains consistently on the floor. Raise your shoulders slightly off the floor as you bring your upper body upward and forward. To prevent any straining of the neck muscles, place your palms lightly on the back of your head for support.
Squats are a standard exercise and very straight forward to perform, making them a perfect base exercise to being strengthening the quadriceps and glute muscles. With squats, it is very easy to progress steadily into more complex versions over time even without the use of gym equipment.
To do it just stand straight with your feet hip-width apart. Position your arms out for balance and slowly bend at your knees to squat. Try to lower down to a 90-degree angle with your legs for the best results. Keep your heels glued to the floor and try not to raise your toes.
For most women, triceps are a place which accumulates much of the body fat and usually an area of insecurity for most people in general. Tricep dips are your best doctor in melting away all the fat that has accumulated in that area and convert it into strong muscles.
For this exercise, you need only your own body weight. Place your hands at the edge of a seat or any other flat elevated surface. Sit with your knuckles pointing forward and your lower body hovering above the ground. Your legs should be bent at an angle of 90°, shoulders down and elbows close to your sides. Now, slowly bend your elbows while lowering your butt towards the ground and then pause and return to your sitting position. This is one rep, do a few more and you will surely feel the burn.
To perform this exercise, start from a normal standing position. Take one step forward – both your knees should be bent at an angle of 90°. While maintaining this position, keep your front knee over the front ankle and your shoulders over your hips. Take several steps forward while maintaining the leg and upper body positioning. This exercise is sure to burn those calories as it is strength and aerobic training.
These exercises are simple but very effective at building muscle. Moreover, you can do them from the comfort of your home.