We understand that committing to the gym can be very difficult especially if you have to go to work early in the morning and come back home late. If you want to build muscle without leaving the house, this article is for you.
Are you ready to build your muscles but you are stuck at home or you don’t have time to go to the gym because you work a 9 to 5? Forget that gym membership or the big fancy gym in your house because you do not need it. All you need is the basic workout instruments and you are ready. Building your muscle is very easy to do, you do not need big gym instruments or anything, all you need is a few hours every day and determination to stay consistent in your workouts. Here are ways to build your muscles without leaving your house.
Working your Upper Body and Core
Your upper body is your waist upward while your core is your upper and lower abdominal muscles and your back muscles. Different workouts work for different parts of your body.
Exercises you can do for your upper body and core strength include;
- Do push-ups to strengthen your shoulders, triceps, and chest. If you are just starting your workout as a beginner, you can start with 10 push-ups daily and increase them at your own pace. The key to working out is consistency, keep doing it till you get the body you want.
- Do handstands to build your shoulder and back.
- Balance your handstand using a wall or if you are scared, you can start by using a table till you get comfortable without it.
- Do dips to work out your arms.
- Try 10 to 20 laps daily to see results.
- Do planks.
- Try to stay up to a minute for each set. Use dumbbells or heavy things like books or tires for weight lifting. You do not need heavy weights to build your triceps, biceps, and chest muscles.
Work your lower body (Leg muscles, knees, and thighs)
Exercises for your lower body include;
- Do wall sit-ups.
- Try to hold for a minute for each set.
- Make sure your back is flat to the wall and you can feel the pain in your legs and thighs.
- Do squats.
- At least 20 squats daily should be included in your exercise. Make sure you are doing down well enough to feel the pains in your thigh. This helps build your back and strengthen your thigh muscle.
- Work on your lunges. This is a good way to build your butt, hips, and hamstrings.
- Try doing the glut bridges. It is very helpful for your back and spine.
Create a muscle-building exercise routine
Since you are focused on muscle building, you need a routine for yourself. Try pushing yourself to do more laps to build your muscles. Do yoga to strengthen your muscles daily and gain flexibility. Eat healthy food that is rich in protein but low in fat and calories. Drink plenty of water every day, at least a gallon per day. If you are very serious about building muscles, consider buying some home-gym equipment in your house to make the exercise more effective.
Be consistent and determined
The most important thing about building muscle is to stay consistent with your exercise routines and your diet. If you are working out at home and you are eating unhealthy meals, it might be hard to build muscle. Determination is key, there are going to be days you will be exhausted to even get up from your bed. You must keep going because you have a body goal you are aiming to achieve. It is easy to get tempted to take food that is not good for your body, but if you are determined enough, you won’t eat them.
So how do you know if the home workout is right for you? You can try working in the house for a couple of weeks and see how consistent you are with it. If you are having difficulty sticking to your workout routine, register at a gym and have an instructor.
