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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
If you can build muscle mass at home, so can you with bodyweight exercises. You don’t need any equipment; it's just a commitment. So, let’s look at six effective workouts to grow muscle and strength.
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Push-ups are a great upper-body exercise, targeting the chest, shoulders, and triceps. Try variations like decline or diamond push-ups for more intensity to increase difficulty.
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Bodyweight squats work the legs and glutes. Use the proper form and depth to maximize the muscle-building benefits. Single-leg squats or jump squats will challenge you.
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Lunges target the quads, glutes, and hamstrings. Walking or stationary lunges help build muscle in the lower body. For more muscle activation, add a pause at the bottom.
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Dips are great for the triceps and chest. Use a sturdy bench or chair to do these dips. Keep the core engaged and slowly lower the body to get more in your muscle-building workout.
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This move combines the plank's core benefits with the push-up's upper body benefits. It works the chest, shoulders, core, and triceps. Next, push up from the plank position.
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Glute bridges are a glute and hamstring exercise. Raise your hips by pushing through your heels and lying on your back. For a challenge, perform single-leg bridges or elevate your feet.
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Building muscle at home requires consistency. Do these exercises while balancing a diet and enough sleep for optimal muscle growth. Stay committed, and you’ll see the results.
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