Home workouts to build muscle

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EASY HOME WORKOUTS TO BUILD LEAN MUSCLES

To lose weight and build lean muscles at home is now a relatively easy task. No need to go to the gym or pay excessive amounts of money for ridiculous workout programs. With Beachbody, you can exercise daily at home or on the go with minimal equipment. These simple home workouts could be just lifting your own body weight or walking can help you achieve the body of your dreams. This process requires consistency to gain muscle mass. Most people don’t see results until days or weeks of persistence. To achieve your body goals, a proper workout schedule and diet program are required. By doing the right exercises and having a properly maintained diet, your objective to build muscle can be accomplished quite easily.

Just remember before starting any exercise, you should never forget to warm up your body. You should make sure to make your heart rate pumping as well as heat up your muscles before starting a particular exercise. Give your body a 5-10 minute warm-up by just running around, doing some push-ups, swinging your arms and legs etc.

Here are a few home exercises which you should follow to build muscle

• Push-Up: 

This is a good way to target your chest and triceps. There are many variations of push-ups. The classic push-up is one of the best exercises that engage your chest, triceps, shoulders, and core (among other muscle groups) in a single movement. There are tons of different variations to satisfy the beginner to the advanced athlete. Some of the best forms of push-ups are One Arm Push-Up which is one the best bodyweight exercise for the upper body. 

1. Traditional push-ups: They focus on the chest.
2. Wide-Handed Push-Up: Focus on the shoulders.
3. Close-Handed Push-Up: Focus on the triceps.
4. Spiderman Push-Up: One of the most effective push-ups. It targets not only the chest but also your lateral obliques (The side abs) by using core power.

• Pull-Ups

One of the best home workouts to hit the back and the forearms. It is a good exercise for the development of the muscles in the back. These workouts also help to build your oblique muscles to look better. As it’s a killer workout, it’s best performed with your palms facing away from you. Ensure the bar or item you’ll be pulling up on is stable and strong enough to withstand your body weight to prevent injury.

• Chin-Ups

 Another classic exercise to hit the back but instead of mostly brachioradialis muscle in the forearm it focuses on the Biceps. Chin-ups are performed with your palms facing you. Chin-ups place slightly more stress on the biceps and are easier than pull-ups.

• Squats

This exercise is one of the best home workouts to target your lower body. They work up your hamstrings, quadriceps, calves, abdominal muscles, lower back, and butt too. They also create an anabolic environment, which promotes the body with wide muscle building. There are many different types of squats. The simple squats can be advanced by running and then squatting. Or squatting then push-ups. To build amazing abs, ensure to add squats to your daily workouts.

•  Plank

Plank is a great way to work your entire core and they are easily adapted for an extra challenge. You should be able to rest a broom between your neck and butt. Hold this position for one minute, rest, and repeat two more times. The plank can be advanced by doing some Spiderman push-ups or walking plank. Always try to optimize your workout daily.

• Static sprinting: 

This can be done on a treadmill. If you don’t have any equipment, consider a small space for performing this exercise. Running offers great cardio for a healthier heart and targets all the different types of muscles in the body. To do this you will run in one position without going forward or backward. So you will be in one position running. Running is a great cardio which is very healthy for the heart. 

• Sit Ups: 

One of the most effective workouts to lose belly fat and build lean abs. There are several types of sit-ups but we’ll be discussing the normal or ordinary sit-ups. To perform this exercise, 

1. simply lay flat on your back
2. Brace your feet or have someone hold down your feet.
3. Keep your hands behind your head, then lift yourself up in a seated position or 90%. Then back down.

To spike things up, you may bring your chin to touch your knee and back. 

Jumping Jacks: This is a simple cardio workout great for burning calories and help you to lose weight fast. Jumping Jacks can be performed easily without any equipment needed. A small space is required: 

1. Stand straight up with your hands by your side. 
2. Jump, opening your feet arm’s length, and clap your hands above your head. 
3. Bring your hands back by your side while closing your feet simultaneously.

Do the steps above repeatedly and you’re doing jumping Jacks. You can make the workout more intense by squatting in between. 

Tri-Ups

Lounge Squats: This workout is similar to regular squats but with a twist. For beginners, it’s an easy exercise that produces amazing results. No equipment is needed however you can include 2 dumbbells for additional benefits. To perform this workout follow the steps below:

1. Stand up straight. Hands either straight up in the air or by your side. 
2. Start with either left or right foot and take a step forward without moving the other feet. 
3. If your hands are in the air, at this point it comes down at your side. 
4. Repeat with the opposite feet. 

Russian Twist

The best workout for lean abs and obliques. This exercise can be done with or without dumbbells. A small space is required for performing and a mat is optional. 

Start a Balanced Diet Which Contains High Protein and Low Fat

To maintain your lean muscles,  you’ll need lots of proteins daily. Read our article on the top 17 foods high in protein to find a list of healthy foods you can add to your diet. This can be obtained from protein shakes, powders, and foods. It is also important to cut out the desserts and fast food. Following a healthy balanced diet helps maintain your muscle. Focusing on whole grains, fruits and vegetables, and lean proteins like chicken, fish, eggs, and beans.

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These are some home workouts that you can do at home to lose weight and build muscles easily. Following these exercises will show you regular changes in the body and good results. Just by following a good home workout routine, you can’t get the desired results. Following a good diet is also important for great results.  

This article is complimentary of Beachbody on Demand. If you’re looking for a Good Fitness Trainer who can train you at your home; visit their website Beachbody and book a session. 

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