If you're going to exercise at home you need to include some sort of muscle building exercises. The reason is that your body burns more calories maintaining muscle than it does maintaining fat, even when it is at rest. Here are 5 muscle building exercises that you can do at home that will cost you absolutely nothing, don't require a lot of space and no equipment is required.
These 5 exercises can be performed on their own if you want to focus on particular parts of the body or otherwise you can do all 5 exercises in a routine for a fast and effective full body exercise session.
1. Full Body Squat.
To do a bodyweight squat, slowly squat down by bending your knees and sticking your backside out behind you. Its's a great lower body exercise that tones up a number of the muscles in your lower body. It targets your quadriceps but also works your butt, hamstrings, calves and stomach muscles. The legs are your body's largest set of muscles and if you exercise your them properly, you'll tone your lower body and your boost your whole metabolism. This will help you burn fat throughout your whole body.
2. Push Up.
The push up is probably the most well-known home exercise routine to lose weight and build muscle. It works your chest, shoulders, arms, neck, back, core and legs. When you do a normal push-up, ensure that you have the right form by placing your arms at shoulder length apart while keeping your back totally straight like a plank. To make your push ups more challenging, go to a normal push-up position but put your hands together in the form of a diamond shape.
3. The Chin Up.
The chin up is an effective muscle building exercise that mainly targets the latissimus dorsi muscles (or lats) in your back together with your biceps and forearms. You will need to find something stable to perform chin ups on like a doorframe or a chin up bar if you already have one.
4. The Plank.
Despite the fact that the plank mainly tightens your stomach muscles, it also tones up your chest, arms, glutes, legs and back. The longer you can hold the plank, the stronger your lower back will be and the better your abdominal muscles will look once you burn the fat off them.
5. The Handstand Push Up.
The handstand push up is an intense muscle building workout for your shoulders and triceps. When you first try this exercise you may need somebody to help you. You will need some strength, balance and control as you are in a handstand position facing away from the wall. Your feet are placed against a wall or held by a partner.
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