Build Muscle at Home 

with these ideal muscle toning exercises. One of the best ways to build muscles at home!

If you don’t have time to hit the gym and develop the muscles of the body then why not Build Muscle at Home with the Muscle Building Exercises listed below!

All the exercises are 100% effective for building muscle tone and strength provided they are completed in the correct manner. 

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.

The reps are dependant you the individual. Obviously, If the reps are too much for you then pull back and go for fewer or conversely, if you feel your not getting an effective workout from too little reps then increase it to your desired amount.

 
Timing during these muscle building exercises is another important factor if you want to reap the most benefit from. A a rule of thumb, try and take 3 seconds on the decline part of the movement and then a fast 1 second incline. 

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.

 

-Single Leg Squats        3sets x 10reps

                  

• Raise one leg up and keep the other planted on the floor. Now lower your body until your upper leg is parallel to the floor. 

• 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.]

 

Triceps Dips      3sets x 10reps

 

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. 

This is an excellent Build muscle at Home exercise for the Arm muscles!

 

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.

Elevated push ups       3sets x 10reps

 

• 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.

 

Chin-ups      3sets x 10reps

• With and overhead bar simply pull yourself upwards until your chin is over the bar.

Lateral Pull-ups      3sets x 10reps

• Grip an overhead bar wide and pull your body upward repeating for as often as possible.