Build Muscle - At Home

Build Muscle – At Home

Not everyone wants to go to the gym to exercise and get in shape. There are more private ways to stay healthy and look your best. That is why the popularity of home workouts have skyrocketed in the last few years. It’s always been a good option but, now it’s almost as common as working out in a gym.

Working out at home has many advantages. You could purchase machines or free weights to build your own gym. You could focus on using resistance bands and body weight. You might even lean towards yoga, Pilates or running around the block. Whatever you choose is up to you and what should fit your personality best.

Here are five home-based workout using bands and body weight:

1. Banded push-ups – 3 sets x 15 reps. Wrap an exercise band around your back and assume the push-up position. Perform your push-ups slow and controlled. The extra resistance will be more noticeable at the top of the movement. You may have to play with the band to find the best level of resistance for you.
2. Planks – 3 sets x 30 seconds. You will suspend your body on your elbows and toes, focusing on stabilizing your abs and lower back. Try to keep as still as possible. Increase the length of time you hold this position as you get stronger and strengthen your core.
3. Clam Shells – 3 sets x 15 reps. Lay down on your side. Lift and suspend your upper body with your elbow. Slowly open up your legs focusing on working your glutes and stabilizing muscles. Keep good balance and work on increasing the number of reps or adding a band for more resistance.
4. Banded Bicep Curls – 3 sets x 12 reps. Stand on the band with both, grabbing ends of the band. Simply curl the band like you are curling a dumbbell and squeeze at the top.
5. Banded Pull Aparts – 3 sets x 12 reps. Stand or sit holding a band out in front of you shoulder width apart. Slowly pull apart the band, focusing the resistance to the traps and back of the shoulders. Slowly return to the starting position and repeat.

This is an example you can build on and develop as you progress. It’s always good to have an idea of where to start. A simple at build muscle – at home or home-based workout can be as challenging as you want it to be. Give this a try today and see what happens!