You don’t have a gym membership and are looking to build muscle at home, but don’t know with which exercises to start? Don’t worry, we got you covered!
Bodyweight exercises can have a lot of advantages, from being able to do it pretty much anywhere you are, to the multiple benefits that a bodyweight workout can provide, such as gaining flexibility and mobility.
Here are the 3 best bodyweight exercises to build muscle:
1. Push Ups
How to do the exercise:
Get on the floor down on the ground, situating your hands somewhat more extensive than your shoulders. Try not to lock out the elbows; keep them somewhat twisted. Expand your legs back so you are adjusted on all fours, your feet hip-width separated.
- Contract your abs and tighten your core by pulling your belly button toward your spine.
- Breathe in as you gradually bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.
- Breathe out while getting your chest muscles and pushing back up through your hands, getting back to the beginning position.
Do it 3 sets of 10-20 reps
Benefits: They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles.
2. Pull-Ups
This exercise is undoubtedly, one of the most difficult exercises using only bodyweight. However, being able to do it properly can provide a lot of advantages, making them one of the best strengthening exercises to incorporate into your regimen in order to improve your general fitness and develop and contour your body.
How to do the exercise:
- Place your hands slightly wider than shoulder width apart with your palms facing away from you. To help your legs stay stable, cross your feet.
- Instead of using your arms to initiate the motion, draw your shoulder blades together.
- To stop your legs from swinging, maintain a straight back rather than arching it and contract your glutes and core.
- Instead of just using your arms, pull with the entirety of your upper body. Before lowering gradually into your hanging posture, totally clear the bar with your chin.
Try to do it 3 sets of 10-12 reps ( Don’t worry if you can’t do all the 10-12 reps, just keep training)
Benefits: Strengthen your back (Latissimus dorsi, Trapezius, Thoracic erector spinae, Infraspinatus) chest, shoulders, arms and core. Pull-ups also improve grip strength.
3. Squats
Squats are a common strength-training exercise used by athletes and bodybuilders to increase lower body strength. Dumbbells, a barbell, and weight plates may all be used to give extra resistance to your workouts or you can achieve this simply utilizing your own bodyweight.
How to do the exercise:
- Your toes should be directed forward while you stand with your feet hip-width or shoulder-width apart.
- Draw the shoulder blades down and back.
- Take a deep breath in, tighten your abdominal muscles, push your hips back, and bend your knees to lower yourself until your thighs are parallel to the ground.
- Aim to maintain a raised chest and weight distribution over your heels rather than your feet’s balls.
- Drive through your heels to stand as you breath.
- Keep your arms extended in front of you to act as a counterweight if you’re having trouble staying upright.
Do it 3 sets of 12-15 reps
Benefits: Improve your joint stability and posture. They also build the muscles in your lower body (quads, glutes, hamstrings and core).
