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Home Exercises To Build Your Body Muscles

Build Muscles
  • Posted By: shpnth_admin
  • May 28, 2017

If you want to build your body muscles without going to the gym, here are a few exercises that can help you achieve your goal at the comfort of your home.

Squats

 

Squats

Squats are one of the best exercises you can do to build body muscles. You can easily progress from the easy to the difficult versions over time. Make sure you perfect your form for best results in the meantime.

Directions:

  • Stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head.
  • Begin by pushing your hips and butt back and bending at the knees. Look straight ahead and keep your chest up and back flat.
  • Your back should remain in this neutral position throughout the movement.
  • Squat down as low as you can and then pop back up to the starting position by driving through your heels. Weight should remain on your heels throughout the exercise.

Running / Walking

Running Or Walking

Running and walking are good home exercises for building body muscles. You just need a pair of good running shoes and your two legs to perform these exercises and you will see how your body will transform. Many of the runners, athletes, and swimmers you see do a lot of cardio. Their diet is clean, and they get a tremendous amount of calorie expenditure in their cardio.

Directions:

Try to walk at a quick clip or run a slow jog for 15-30 minutes to start. Add in increments of 5-10 minutes weekly.

Push-Ups

Push-Ups

Push-ups are very good for building body muscles and shouldn’t be ignored. They work your shoulders, chest, triceps and other parts of the body. They are great to complete the muscle-building exercise.

Directions:

  • Get into a high plank position. Place your hands firmly on the ground, directly under shoulders.
  • Lower your body. Begin to lower your body keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor.
  • Push back up.

Walking Lunges

Walking Lunges

Walking lunges are a great strength training exercise. They work the hamstrings, quads, calves, glutes, and core. Walking lunges are a core part of a lower body routine.

Directions:

  • Begin standing with your feet shoulder-width apart and your hands on your hips.
  • Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
  • Drive through the heel of your lead foot and extend both knees to raise yourself back up.
  • Step forward with your rear foot, repeating the lunge on the opposite leg.

Crunches

Simple Crunch

They help with core strength and may tone your midsection. They should be one small part of an overall plan to develop core strength, which is important for overall body strength and muscle building.

Directions:

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head so your thumbs are behind your ears. Don’t lace your fingers together.
  • Hold your elbows out to the sides but rounded slightly in.
  • Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
  • Gently pull your abdominals inward.
  • Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
  • Hold for a moment at the top of the movement and then lower slowly back down.

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