Most people spend hours together in the gym to build muscles, well this is not the same case for everyone. In these days of our modern lifestyle, there are several distractions which we need to overcome to achieve our goal. Staying fit is one such hard goal that requires discipline and patience. Instead of going to the gym, you can use that time to build lean muscle right at your home.
By performing a series of cardiovascular and calisthenics exercises, it’s possible to burn calories and eventually build muscle. Although the intensity of these exercises may vary from those of heavy weight lifting exercises, you will still be able to see the results within few days of working-out.
5 Exercises To Build Muscle At Home
This is one such exercise that can be done at anytime and anywhere. By doing push ups, you can build chest muscles and triceps. First lie down with your palms on the floor and feet extended back. Place your hands at shoulder width and hold your torso at arm’s length.
Now begin to bend down, until your upper chest touches the floor. Hold for a moment and move your upper body back to the first place. Repeat the same movement for about 20 reps in 2 sets.
Elbow To Knee Crunch
This exercise will help you to lose the belly fat and build six pack abs. To start this exercise, lie back on the floor with a neutral spine. Hold your hands at the back of your head such that the shoulder blades are lying on the floor.
Bring your left knee back across your right leg and touch the left knee with your right elbow. Then bring the right knee back and move your left elbow to touch it. Do the movement slowly and repeat for 30 reps in 2 sets.
Dumbbell Biceps Curl
If you have a pair of dumbbells at your home then you can do this exercise to build strong biceps. Pick up a dumbbell in each hand and stand straight with them. Your ankle should be close to the torso and palms of each hand should be facing forward.
Now without moving your upper arm, lift the weight up only by using forearms until the dumbbells are at shoulder level. Contract your biceps hard and lower the weight down. Repeat the same for 25 reps in 2 sets.
Triceps Bench Dips
It’s important to build the triceps along with the biceps. Bench dip is an excellent at home exercise to build triceps without using any external weight. For this exercise, you would require two benches to aid the movement. Hold the edge of the bench with your hands extended and legs bent at the torso with the heels on the other bench.
Now begin to lower down your upper body until there’s an 90 degree angle formation in between your forearms and upper arms. Then raise yourself by using the triceps and repeat for 25 reps in 2 sets.
One of the best and effective exercise to build the quadriceps and increase the core strength. This exercise is very much similar to the push ups. Take the push up position on the floor, but place your hands at width wider than the shoulder level.
Lift your torso few inches above the floor and kick your left knee front towards the chest. Then move it back to bring the right knee front and repeat the same movement for about 35 reps in 2 sets.