Posted by Sponsored Post Posted on 21 March 2019

5 Exercises to Build Muscle at Home

Let’s face it, sometimes getting to the gym just isn’t in the cards. Maybe you’re tired after a long day at work and that old pair of sweat pants is calling your name. Perhaps you’d rather forego the cost of a membership and spend your money on the latest tech gadgets. Or maybe you just don’t live near a good gym. Not to worry, just because you can’t make it to the gym doesn’t mean that you can’t make your fitness goals happen. As long as you’re dedicated, there’s no reason why you can’t get rock hard six-pack abs, killer definition and bodybuilder strength from working out in your own private home gym.

Start with a warm-up

Yes, you need to warm-up even though you’re training at home. Warm-ups prevent injury by increasing blood circulation and heart rate which increases blood flow to the muscles and helps to loosen joints, preventing acute injuries and reducing the chances of injuries from overuse.

  • Jumping Jacks 50
  • Arm Swings 25 each side
  1. Stand with feet hip width apart
  2. Extend arms in line with your shoulders
  3. Quickly bring arms forward and cross in front of your chest
  4. Return to starting position
  • Shoulder Rotations 25 each side
  1. Stand with feet hip width apart
  2. Extend arms down by your side
  3. Swing arms in giant circles while keeping arms straight
  • Plank Pose 3 reps 30 sec.
  1. Lay prone on the floor and place hands under shoulders
  2. Push up to a push up position and hold for 30 sec.
  3. Repeat 3x
  • Mountain climbers 50 reps
  1. From the plank position pull the left knee into the chest
  2. Return the left foot to the start position and pull the right knee into the chest
  3. Repeat in quick succession for 50 reps

 

Strength training

Now for the good stuff. In just 5 moves, and with minimal equipment, you can pack a high-intensity work-out that will rev your metabolism, shred your muscles and deliver killer results. All from the comfort of your own home.  

The pushup

3 sets, 8-12 reps

This classic exercise delivers huge benefits. Not only is it a compound exercise, working multiple muscle groups at once, pushups can be modified for even more challenging workouts.

  • Muscles Used
    • Biceps
    • Abdominal muscles
    • Triceps
    • Anterior deltoids
  • How to perform a proper push-up
  1. Lay prone on the ground
  2. Place hands slightly wider than shoulder width apart
  3. Extend legs and place feet in a comfortable but secure position
  4. With your body in plank position lower your body in a solid line down to the floor while keeping your elbows tucked in close to your torso. Your elbows should face down your body line towards the roof, do not flare your elbows to the side.
  5. Once you’ve reached the lowest point you can comfortably go while keeping your body in line, raise your body to the start position.

*Pushup Variations!

  • Hand Tap – pause at the top of the pushup and briefly tap a shoulder with the opposite hand. Complete a pushup and repeat on the other shoulder.
  • Side Plank – pause at the top of the pushup and rotate the body to a side plank. Return to the starting position, complete pushup and rotate to the opposite side.
  • Bench press pushup – place your back feet on a flat bench and complete the pushup while keeping your body in a ridged plank

Romanian stiff legged dead lift

3 sets, 15x per leg

Looking for an exercise that will really blast those glutes and hamstrings? Look no further, because this is it!

  • Muscles Used
  • Glutes
  • Hamstrings
  • Deltoids
  • Movement
  1. While holding a dumbbell in your right-hand balance on your left leg and extend your right leg behind you.
  2. Bend your left knee and lean forward, while extending your right leg behind you, until your body and right leg are parallel to the floor.
  3. Return to the starting position
  4. Walking lunges

3 sets, 20x per leg

By now your glutes should be on fire! So, what better time to turn up the intensity and really work those legs.

  • Muscles Used
  • Hip extensors
  • Glutes
  • Hamstrings
  • Quadriceps
  • Movement
  1. Hold a dumbbell in each hand and stand feet shoulder-width apart.
  2. Step forward with one leg and flex you knee while dropping your other knee to the floor and keeping your torso upright. Ensure that your forward knee is not extending past your toes.
  3. Contract your glutes and core and raise yourself back up without moving your feet from the ‘step’ position.
  4. Step forward with the opposite/rear foot and return to the lunge position.

 

Flat bench reverse crunch

3 sets, 20 reps

Arms? Check. Legs? Check. Abs? Let’s go. The reverse crunch is one of the best exercises around that targets the rectus abdominus muscles.

  • Muscles Used
  • Rectus Abdominus
  • Movement
  1. Lay on a flat bench with your knees bent and your feet on the end of the bench.
  2. Extend your arms behind you and grab the bench with your elbows point towards the ceiling. Your hands should be in line with your ears.
  3. Contract your abs and lift your glutes off the bench as you bring your knees towards your chest.
  4. Lower to the starting position and repeat.

*Reverse crunch variation!

  • Legs extended – extend your legs straight out and raise your feet up towards the ceiling while keeping your legs extended.  Pause at the top and slowly lower to the starting position.

The Matrix

3 sets, 20 reps

This last ab exercise will really kick your core into shape. Best part of all, it’s so simple you can basically do it any where with or without added weights.

  • Muscles Used
  • Transverse Abdominus
  • Movement
  1. Kneel on a padded mat with knees hip width apart.
  2. Holding a dumbbell in front of your chest, and while keeping your elbows tucked into your sides slowly lean back keeping your head, shoulders and torso in a straight line.
  3. Once you reach your maximum resistance, pause for 3-4 seconds and slowly return to the start position.
From our advertisers