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With the world becoming more health conscious day by day and the harmful effects of junk finally out there in full force, it’s not uncommon to see more and more people opt to go on a health trip for the foreseeable future. And if you're one of them, and we really think you ought to be, don’t be alarmed. Not only does a well-balanced diet coupled with good workout tips work wonders for your health, but also gives you that toned body you crave for, which is even more resistant to injury and other health hiccups.
And if you’re one of those folk who is extremely kicked about picking up new exercises but is unsure about investing in a gym membership yet due to nervousness, time constraints, etc. and is totally willing to set up a cosy little home gym, then we got to tell you that that’s a great decision too.
Home gyms are excellent for beginners, help you maintain and build on your body and enable you to workout at any time of the day that suits you. Of course, since home gyms usually come without an instructor, choosing the right exercises may seem like a task, but sweat not (at least over this) as that’s exactly what we’re here to help you with.
However, while home gym workouts are a great idea, we strongly advise you to get an all-clear from your family doctor before embarking on any health regime. With that in mind, let’s take a look at 5 effective home gym workouts you should do to build muscle.
# Chest Workout
Dumbbell Flyes
Dumbbell Flyes earns a place on this home gym workouts list due to it being efficient in developing not just your pecs but also your biceps and triceps as well as other important upper-body areas. Oh, and it also helps the weight loss aspect of your workout plan too.
Also, read 6 Explosive Home Workouts To Hit Every Muscle.
Step 1: Lie down on a bench or another strong, aptly elevated surface while holding your dumbbells above the chest region whilst keeping your elbows slightly bent elbows.
Step 2: Make sure that the distance between your palms doesn’t exceed the width of the shoulder.
Step 3: Lower your arms to the side while keeping your elbows slightly bent until the dumbbells are at chest level.
Important Tip: Begin with 2 sets of 10 reps.
Next Up: Chin Ups
# Back Workout
Chin Ups
When it comes to the back aspect of your home gym workout, few back exercises come as good and basic as the chin up. Not only is it an excellent exercise for your back but also your biceps.
Step 1: Hoist yourself on a chin-up bar with your hands shoulder-width apart and your palms facing you.
Step 2: Pull yourself up until your chin is over the bar.
Step 3: Holding your position for a few seconds while giving your back a decent squeeze before reverting to your original stance.
Important Tip: Begin with 2 sets of 8 reps.
Next Up: Sumo Squats
# Leg Workout
Sumo Squats
The Sumo Squat got its name for its similarity to the stance sumo wrestlers take as they’re about to go into battle. This squat exercise would be a great addition to your home gym workout as it works up the inner thighs and glutes proficiently.
Step 1: Grab a dumbbell and hold it in front of your chest.
Step 2: Position your feet at around twice shoulder-width, with your toes outward.
Step 3: Proceed to squat by pushing your hips back and bending your knees. Hold that position before proceeding to revert to your original posture.
Important Tip: Begin with 2 sets of 15 reps.
Next Up: Planks
# Ab Workout
Planks
Planks help enhance strength in your core, shoulders, arms and glutes, with all of them being extremely vital areas of development. They also help toughen you up so that you can lift weights and participate in challenging sports without breaking too much of a sweat.
Step 1: Get into a push-up position before bending your arms at a 90-degree angle while resting your weight on your forearms.
Step 2: Make sure your elbows are directly beneath your shoulders while making sure your body forms a straight line from your head to your feet.
Step 3: Hold your position for as long as you can while giving your core a good squeeze.
Important Tip: Begin with 3 sets of 12 reps.
Next Up: Dumbbell Shrug
# Shoulder Workout
Dumbbell Shrug
Even though the Dumbbell Shrug is an isolated movement, its benefits aren’t just restricted to the trapezius but also the back and neck muscles – making it an extremely proficient exercise and one you must include in your home gym workout.
Also, read 5 Effective Shoulder Workouts with Dumbbells.
Step 1: Stand up with a dumbbell in each hand and palms facing your torso while keeping your arms extended.
Step 2: Lift the dumbbells by elevating your shoulders as high as possible while exhaling.
Step 3: Hold your position at the top for a few seconds before reverting to your original stance.
Important Tip: Begin with 3 sets of 12 reps.
