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A variety of muscle-building exercises make use of your body weight as resistance tends to provide quite effective results. You do not require any fancy home gyms or expensive gym memberships to perform these exercises.
These muscle-building exercises will help in targeting several muscle groups in the body at once, along with burning a good amount of calories. This will promote muscle growth in the body, besides reducing the overall fat percentage.
We have carefully curated a list of the six best and most efficient muscle-building exercises that you can do at home.
Best and Effective Muscle-Building Exercises to Do at Home
These muscle-building exercises will effectively target all the major muscle groups throughout your body, including the chest, legs, core, and arms.
1. Plank Ups
Plank ups are among the dynamic muscle-building exercises that will tone your arms and add greater definition to your abdominals.
How should you do it?
- Start off by assuming the high plank position on the floor with your palms positioned just underneath your shoulders, core muscles engaged, back erect, and legs extended to the back.
- Press your forearms to the ground by lowering your elbows one at a time to assume the position of the forearm plank.
- Make sure not to swing your hips and maintain good posture in your body. Reverse the movement to assume the original position. Repeat.
2. Step Ups
This beginner-friendly exercise will effectively work on your lower body by targeting the hamstrings, glutes, and quadriceps.
How should you do it?
- You can either use the steps, box, or bench for this exercise.
- Keep your core muscles engaged and back straight throughout the movement.
- Position your hands in front of you at chest level.
- Step onto the box or bench with one foot at a time and stand upright on the box.
- Bring your body back to the ground through reverse movement. Repeat.
3. Push Ups
Besides promoting muscle growth, push-ups will also help build significant core strength and strengthen your triceps and chest.
How should you do it?
- Start off by lying face down on the ground with your palms pressed to the ground at a grip slightly wider than shoulder distance and legs outstretched to the back.
- Raise your torso off the ground till your arms are completely straightened and balance your body on the toes and palms.
- Keep your body in a straight line with your core muscles engaged. Bring your chest just above the ground before pressing your palms to assume the initial position.
- Repeat.
4. Triceps Dips
This exercise will help tone and strengthen your arms and build greater core stability and overall balance in the body.
How should you do it?
- Start in a seated position on the edge of the chair with your hands grabbing the sides of your hips.
- Raise your hips off the chair and hover over the edge by pressing onto your palms with your knees bent at an angle of ninety degrees.
- Slowly bring your hips to the floor until your elbows are approximately parallel to the shoulders.
- Push onto your hands to assume the initial position. Repeat.
5. Jumping Lunges
Jumping lunges are some of the most powerful muscle-building exercises that will work on your quadriceps and enhance your cardiovascular system.
How should you do it?
- Start off by standing in a good posture before lunging down to the ground with your front knee angled at ninety degrees to the floor and rear knee hovering just above the ground.
- With explosive movement, jump into the air, and in the middle of this movement, switch the position of your legs.
- Gently land back on the floor in the lunge with your rear knee to the front and front knee to the back. Repeat.
6. Burpees
The explosive movement of burpees will ultimately work on your whole body and give your body an effective cardio workout.
How should you do it?
- Start in the standing position with a good, straight posture.
- Lower your body into the squatting position with your palms pressed onto the ground at a distance wider than your feet.
- Jump your feet to the back to assume the high plank position. Make sure to maintain a good posture throughout the exercise.
- Perform one repetition of push-ups before drawing your legs back to the squatting position.
- Explosively jump into the air with your hands swinging over your head. Repeat.
Bottom Line
The muscle-building exercises listed above are some of the best and most efficient ones that you can do at home. You do not need any heavy equipment or fancy gym memberships to perform these exercises.
The aforementioned muscle-building exercises tend to be versatile and can be done anywhere, even while you are traveling. Additionally, muscle-building exercises will also help blasting calories from the body, which will help in effective weight management.
