How to Workout Muscles at Home

Building muscle at home is simple, and you don’t need any complicated gym equipment. All it takes is a little creativity and the determination to practice every day. That said, you can only gain a certain amount of muscle without professional equipment, but if your goal is just to build muscle then working out at home is more than enough.

Table of Contents

Core & upper body workout

Push-ups to exercise arms and chest. Push-ups are a quick way to practice at home. Make sure to keep the correct posture to get the most benefit. The spine should be in line with the buttocks and should not sag. Place your hands slightly wider than shoulder-width apart, but you can open them wider to improve the effect of the pectoral muscles, and close them to increase the effectiveness of the arms. In addition, you should practice combining push-ups uphill or downhill to enhance muscle development.

Uphill push-ups benefit different muscles. To do this, you just need to place your hands on a low table or chair so that your body is tilted up.
Downhill push-ups require placing your feet 30-60 cm above your hands, then doing a normal push-up. Remember to keep your head up and keep your spine straight.
Each exercise 8-12 times lifting and lowering. You can practice three times.

Michele Dpan

Certified Personal Trainer

Michele Dpan is a BCRPA certified personal trainer in British Cpumbia. She has been a personal trainer and fitness trainer since 2002.

Michele Dpan
Certified Personal Trainer

Michele Dpan, a licensed personal trainer, advises, “You should stretch out your workouts so you don’t repeat the same type of exercise every day. If you do the same exercise every day, your muscles won’t have a chance to recover. and develop”.

Plant banana trees against the wall to build shoulder and back muscles. Not for people who are easily nauseous, but this exercise is very good for many muscle groups. To get into the banana position, sit with your back to the wall. Place your hands on the ground and slowly “step” your feet up the wall. From there, use your toes to balance and slowly lower your head to the ground, then push back up to complete a beat. Try to do three sets of 10 push-ups each time.

If you feel scared, you can trick yourself with a high table. Place your feet on the table with your thighs and torso across the edge of the table, just enough for you to rest your hands on the ground. Then do push-ups with your head down straight to the ground. Those are often called high-butt push-ups.

Exercise your arms by doing push-ups on a chair. You need a sturdy chair or table, about 30-60 cm high. Place your hands on the seat behind you so that your buttocks are in the air, knees bent 90 degrees. With your feet firmly on the ground, lower your buttocks until your arms are bent approximately 90 degrees. Push back up. Repeat three times, each time lifting and lowering 15-20 reps.

Plank exercise. The plank is a great exercise for the entire core, and you can easily adapt it to challenge yourself even more. Get into a push-up position. But instead of resting your palms on the ground, you lean on your forearms. Squeeze your glutes and straighten your spine — if done right you can place a broom between your neck and buttocks. Hold this pose for one minute, rest and repeat two more times.

Side plank is an exercise where you rotate your body to one side, resting on one forearm and the outside of the foot on that side. You also have to keep your spine straight by focusing on keeping your butt high.
Plank to push-ups: Start in a plank position with your arms shoulder-width apart, feet hip-width apart. Lower yourself on your forearms, then raise your body back to the original plank position. Do 12 reps each time. ^{[1] X Research Source}

Do crunches to develop abs and core. Crunches are still one of the best abdominal exercises. Lie on your back with knees bent and feet flat on the floor. Hold your neck with both hands and raise your shoulders about 15-20 cm off the floor, hold for a second, then slowly lower back down. Immediately turn it back on, look straight up at the sky and work slowly, leisurely. Try to do 3 reps, 8-12 reps each time. ^{[2] X Research Source}

Straight leg crunches: Lie on your back with your legs straight, raise your arms to the ceiling and perform a crunch, keeping your legs straight. Lower your arms, try to touch your toes, and then slowly lower back to the floor. Practice 10 beats. ^{[3] X Research Sources}

Use a 4-quart bottle, a heavy book, or dumbbells for basic rolling. Training methods for most upper body parts require little or no equipment, especially for upper body exercises that require resistance to be effective. If you have weights, you can try the following exercises:

Biceps curls
Triceps curls
Shoulder Lift ^{[4] X Research Source}
Bend weight rowers

Lower body workout

Do high-intensity intermittent cardio to quickly develop leg muscles. While most people don’t think that cardio is related to muscle growth, there are many exercises that you can put together for strong, toned leg muscles. Choose 5-6 exercises and do each exercise for 60 seconds. Rest for 30 seconds and then move on to the next exercise. After completing all six exercises, rest for 4-5 minutes and then repeat 2-3 times. Your feet will feel hot, but you will have strong and healthy feet in no time:

Jumping with arms and legs
First step
Burpee — jump with arms and legs then drop into a push-up position. Reset.
Knee-high run — bounce from foot to foot, raising the knee as high as possible on each bounce. Feet touch the floor as little as possible.
Side jumps — jump sideways, land on one leg, bend one knee, then bounce back and land on the other.
Twisted waist
Jump up box or simple plyometric. ^{[5] X Research Sources}

Sit against the wall. With your back against the wall for balance, “sit” down so that your knees are bent at a 90-degree angle and your buttocks are in the air in a chair-like position. Hold this pose for one minute. Rest for 30 seconds and repeat 2 more times. ^{[6] X Research Sources}

Practice squats. Stand with feet hip-width apart, back straight, head high, and core tensed. Rest your hands on your hips or straighten your arms in front of you, whichever is more comfortable for you. Lower yourself into a squat as if you’re about to sit on a chair. You must keep your back straight and your knees in line with your toes, not leaning forward. Focus on lowering your butt. Repeat 10 reps, then do 2 more reps after resting for a while.

One-legged stand: Place one foot in front of you and the other foot back on a flat surface like a table or couch. Lower back to a squat position and then raise your body back to the starting position. You can spread your arms for balance or place your hands on your hips. Do 12 reps for each leg. ^{[7] X Research Sources}

Practice kicking legs. Get into a kneeling position and kick one leg back up, keeping it at a 90-degree angle. Do 12 reps for each leg. ^{[8] X Research Sources}

Hip push-ups. Lie on your back with knees bent and feet flat on the floor. Lift your butt off the ground to form a bridge. Lift left leg up, keep hip high, and lower left leg down before doing the same move for right leg. Do 10 reps for each leg. ^{[9] X Research Source}

Practice stepping forward. Front lunges are a great way to build glutes, hips, and hamstrings. How to do this: Step one foot forward about 1-1.3 meters. Knees bent about 90 degrees. Lower your butt straight to the floor, keeping your front knee directly above your toes, and bend your back knee to the floor. Push back up and switch legs to complete one rep. Do 10 reps on each side then rest before doing 2 more reps. ^{[10] X Research Source}

If you have weights, you can modify the exercise to be heavier to get stronger faster. Holding a few liters of milk in each hand is similar to weights.

Forming a habit of exercise

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Plan workouts to target each muscle group twice per week. Building an effective workout plan doesn’t require a coach to do it. There are many simple and easy-to-remember instructions that allow you to get the most out of your workout plan and build muscle quickly and safely.

Rest 1-2 days between the same exercise regimens. If you train your pectorals on Tuesday, you don’t do them until Thursday or Friday.
Train the same muscle groups in the same session. For example, because many pectoral exercises also work the biceps, group them together on the same day.
Take 1-2 days off, during which time you only go for a short jog or avoid strenuous activity. Your body needs time to rest and recover to build muscle.

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Focusing on keeping the correct posture, not practicing many times is good. It’s much better to do 10 push-ups in the right position than 15 times in the wrong position. You should perform each operation smoothly, softly and slowly, not in a hurry and without following any rules. Although each exercise is different, the general advice is:

Inhale as you gain strength or relax. Exhale on exertion.
Keep your back waves as straight as possible, without arching or sagging.
Hold the pose for 1-2 seconds in the most strenuous position, then slowly move back to the resting position.

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Practice yoga to stretch muscles during a full-body workout. Yoga is also an option for working large muscle groups, as it enhances muscle strength and endurance. Gentle and gentle exercises are suitable for rest days, and you can step up with heavier exercises to mix up your regimen. If you are looking for your favorite exercises that do not require professional equipment, then yoga is the simplest answer.

Youtube contains a lot of videos that teach yoga at many levels, you don’t need to worry if you are new to yoga. You can practice at home with some simple equipment.

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Try harder to do the last 2-3 reps of a set in a more difficult position, but not to the point of overexertion. If you want muscle growth, you need to work hard. Your body is the best clock during exercise, so keep working until it gets tired. You should try a little harder at the end of each set, and do the last 2-3 reps with focus and effort.

Set goals in advance. If from the beginning you decide to do three sets of 20 reps each, you can accomplish that goal more easily even though your body is already sweating. Then if you find it too simple, you continue to improve.
Exercising doesn’t mean getting injured. If your joints, bones or muscles feel pain, unlike fatigue or muscle pain, you should stop exercising and rest.

Advice

Train hard, eat healthy, get enough rest and enjoy your muscles!
Increasing protein consumption in the form of lean meat, eggs or fish, and reducing carbohydrates will benefit muscle growth.
Never give up hope!
Try doing pull-ups at the park or on your swing.
Always do heavy lifting before doing cardio to get the most benefit out of your muscles.
Always warm up before a workout with a light jog or walk for 5-10 minutes. At the end of the training session, do the same thing.
Always stretch after completing a workout to ensure flexibility in connective tissue and muscles.
Do cardio to burn fat and expose muscles.
Train hard, eat healthy, rest properly, and enjoy your progress!
Doing isometrics in combination with other exercises can build muscle more effectively without equipment. ^{[12] X Research Source}

Warning

Always warm up & cool down to prevent injury.
Always stretch after completing a workout.
If you have an injury or medical condition, do not attempt any exercise program without consulting your doctor.
If any exercise causes pain in joints, back, neck etc. stop immediately and do not practice again until advised by a doctor.

Steps

Core & upper body workout

Lower body workout

Forming a habit of exercise

Advice

Warning

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