4 Easy Exercises For Building Muscles At Home

Looking for a way to build your muscles but do not want to visit the gym? Well, you do not have to visit the gym as there are some exercises you can do right at home. Building muscles requires determination more than anything else. If you are sure, you can keep that determination while at home, then you can achieve what you want. If you are not determined but visit the gym regularly, you would just be wasting your time as there would be no improvement. 

If you have enough space at home, you can achieve that body you are after. You can also buy some simple equipment like dumbbells and kettlebells to help with your routine. 

In today’s article, we would be looking at exercises that can help you build your muscles right from your home. 

1. Push-up

Push-up is one exercise with a lot of benefits. Doing push-ups touches different parts of your body, like the chest, arms, shoulders, and more. It is also very easy to do, does not require any equipment, and does not need a lot of space. 

Steps.

• Lie with your face towards the ground, supporting your body with your hands. Make sure to keep your body flat, with your toes touching the ground. 
• Keep your palms wide on the floor while keeping your chest wide. 
• To do it, lift your body by drawing your elbows in till your arms are fully outstretched. Remember to keep your body straight as you go up. 
• No other parts of your body, except your hands and toes, should be touching the ground. 
• Then, slowly collapse your arms as you bring your body down, also keeping it flat. 
• Repeat the steps 10 times for one set, then rest for one minute. You can increase it to 20 or even 50 reps in a set, depending on how many you can do. If you are not used to it, start small before slowly increasing it. Soon, you should be able to do 100 without breaking a sweat. 

2. Pull-up

Pull-up is one exercise that with so much effect on the body. It is also very easy to do. For this, you would require a pull-up bar or a horizontal frame strong enough to support your weight. 

Steps:

• Grab the bar or frame in a tight grip, with your body outstretched, and slowly pull yourself up
• Make sure to get your chin above the bar or frame before slowly lifting yourself down. 
• Repeat the two steps above. Aim for 10 reps, then push yourself to do more. 

3. Squats

This exercise is good for your lower body. It is also very simple and easy to do but has a lot of benefits. 

Steps:

• Start from a position with your feet apart, but not so wide, with your arms outstretched by the side. 
• Then, push your hips back as you slowly lower your body. Make sure your feet are firmly on the ground while doing this. Bring your body down until your hips are level with your knees or even lower. Maintain that position for three seconds.
• Using your heels, slowly bring yourself to the position you started from.
• Repeat the above steps nine times for a complete set. 

4. Crunches 

Crunches are another easy exercise you can try. They are like sit-ups, but even better. Crunches target the abs, which is good if you are looking to have impressive packs. 

Steps:

• Lay on a mat or a soft cloth with your hands across your chest, with your elbows outwards. Keep your knees bent and your feet firmly on the ground, pointing forward. 
• Breathe out and lift your upper body without stretching your neck or head. While doing this, make sure your abs are contracted. 
• Breathe in and return your body to the position from the beginning. 
• Repeat the above steps nine times for a complete set. 

Conclusion

It is possible to build muscles at home without going to the gym. The best exercises for building muscles are home are push-ups, pull-ups, crunches and squats.

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Collins Nwokolo

Collins Nwokolo is a human physiologist, writer and health enthusiast. He loves writing helpful articles on health and fitness, which he enjoys sharing with everyone.