Muscle Building Exercises You Can Easily Do at Home
Posted by Paul on 02 February 2010 in Exercises | 1 Comment
You don’t need a bench press or gym equipment to build your muscles. For muscle building exercises, a pair of dumbbells will do. Start with one to two pound dumbbells. As you improve your fitness, you can choose to work out with heavier weights. An effective resistance-training regimen can be done right in your own home.
At Home Weight Loss Exercises
With muscle building exercises, you should work out all major muscle groups to get a good result. A good home exercise program should include workouts for your arms, abs, legs, and buttocks. By doing these exercises, you can raise your overall level of fitness as well as lose weight.
* Crunches
For your abs, simple crunches will do for the beginner. Start by lying down, with your knees bent and your feet flat on the floor. Gently holding the each side of your head, suck in your abs (like when you’re posing for pictures, for example), then while looking at your knees, raise your head and shoulders off the floor. Use your ab muscles to do this, not your back or neck or you’ll strain yourself and won’t be working out the area you want. Hold this position for around 10 counts, then slowly lie down again. Repeat this 12 to 15 times.
* Lunges
The muscles in your legs and buttocks will get a workout simply by doing lunges. Starting from a standing position, with your hands at your sides and your feet about a hip-width apart, step back with your right foot, and then lower yourself until your left thigh is parallel to the floor. You should feel the contraction all throughout your butt, thigh, and leg. Push back to your original standing position, then repeat this by stepping back with your left leg. If you want to make this exercise more challenging, do it while holding a dumbbell in each hand.
* Biceps curl
Work out your arms with a simple biceps curl. Holding a dumbbell in each hand, lift the dumbbells while keeping your elbows tucked close to your body. To exercise the back of your arms, or triceps, take one dumbbell and, gripping it with both hands, hold it above your head. Lower the dumbbell behind you until your hands (with the dumbbell) are level with your elbows. Feel the contraction at the back of your arms. Raise the dumbbell again, and repeat this exercise at least 12 times.
By alternating these muscle building exercises with your cardio workouts, you’ll lose fat and achieve healthy weight loss.
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