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Build Muscle at Homewith these ideal muscle toning exercises.One of the best ways to build muscles at home!
This implies that all the movements listed below should always be done with good form in mind and also for the listed number of sets.
Also, keep the rest periods between sets to a short 30 seconds. This is proven to be the most effective method of building lean muscle and also burning body fat.
Chose 4-9 of
the following exercises to include in your at home workout regime!
-Single Leg
Squats
3sets x 10reps
In
this position drive through the
heel and
feel the tension in the gluteus. If balancing is difficult squat close to a wall where you can get assistance. [NOTE: Ensure the surface your squatting on is level to avoid injury.]
Sit and place your hands on the edge of a wooden chair. Now sit off the chair with your hands still firmly in place. Lower your body to roughly 2 inches off the ground and raise it back up til the arms are re-straightened.
-Push ups 3sets x 10reps
![]() Ly face forward in the ground with your hands close to your chest and simply just push your body off the ground. Ensure that the legs and back are kept straight and not rounded which is a common error.
Identical to push-ups except a bit more challenging with the toes placed on a chair. -Lunges 3sets x 10reps each leg
![]() Kneel on the ground with on knee up and the other against the floor (preferably on a cushioned surface such as a towel). Drive the foot of the elevated knee into the ground raising the knee on the opposite leg no more that 1 foot off the ground. Now lower that knee back down not letting it touch the floor until the reps are completed. - V Shoulders Presses 3sets x 10reps
Go into a push up position and walk your hands down towards your feet until your lower and upper body form a ‘V’ shape from the side. Now bend your elbow and let your upper lower down until your head touches the ground. At this point push back up with your hands until your elbows are re-straightened.
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