I was out on the slopes earlier today and overheard someone saying they are looking to build muscle at home. I hope this is true. Then I won’t feel so guilty about eavesdropping.
Muscle building at home
Since I’m generous and giving to me is the equivalent to a runner’s high, I’m going to describe four exercises below that you need to try. Some will be new and others will look familiar.RELATED: RECOMMENDED PLANS FOR YOU
But be cautioned that the way I describe them will likely differ from the way you are accustomed to seeing them.
I like complexes, which incorporate multiple exercises sandwiched together. Your goal is to build muscle remember? What better a way then to incorporate as many muscle groups as possible with your drills?
4 At Home Muscle Building Exercises:
Ready position, place! Start on ready… Ready!
1. Hindu Tiger Push-ups
Hindu tiger push-ups require good shoulder and hamstring flexibility. These babies target your chest, shoulders, biceps, triceps and hamstrings in one graceful motion. At least being graceful is the ultimate goal.
Begin in a front leaning rest position (plank) with your hands directly under your shoulders and feet spaced about shoulder-width apart. Lift your butt in the air as you push your weight back toward your heels. Ideally, your heels touch the floor but just go as far as you can. This is your starting point.
Bend your elbows and lower your forehead toward the floor. Swoop forward and let your chest graze the floor as if you were crawling under a barbed-wire fence. Keep pushing forward and arch your back until you are looking up at an angle. You will be in a position similar to an upward facing dog.
Now do the complete opposite motion. Scoop your chest downward toward the floor, push your butt back up and finish in a downward facing dog position. Repeat the movement.
2. Goblet Squat/Drop Lunge
This is one of my favorite exercises of all time. You can easily make it more challenging by holding an implement in your hands, such as a gallon water jug filled with sand or small pebbles.
Slowly lower yourself down by bending your knees and lower your elbows inside your thighs. Stop when your thighs are parallel to the floor or go deeper if you have the range of motion. Stand all the way back up then take a step back at an angle with your left foot. Bend both knees and stop when your front thigh is parallel to the floor.
Come back to your starting stance and step back at an angle with your other leg. Do another lunge then step right back to your starting position.
Repeat the entire movement for a series of reps and count one rep once you have done all three pieces of the exercise.
3. Pull-ups with Leg Raise
I think it’s a safe bet that you’ve heard of pull-ups before. These are some of the greatest upper body and core building exercises on the planet. Of course the only obstacle is when you do not have a pull-up bar on hand.
Well, here are your options—purchase a portable pull-up bar that fits inside a door, make one, or improvise. For the last option, use the edge of an open horizontal beam, or the edge of a deck or open stairway. I’ve done it all and used every option I needed to.
For the sake of ease, I’m going to describe this exercise with a conventional pull-up bar. All the rules will apply across the board though. I’m going to give your abs some extra love too by adding in a leg raise. Hang tight, literally!
Reach up and grasp the bar with an overhand, slightly wider than shoulder-width grip. Move your hips forward slightly, pull your shoulder blades down and inward and tighten your abs. Pull yourself up in one smooth, non-flailing motion until your chin crosses the bar.
Slowly lower yourself down until your arms are fully extended and hold your upper body still as you raise your legs up as high as possible. You may not be able to get them very high at first, but that’s OK. As you get stronger, you will be able to go higher.
Ultimately you want to get your lower legs to touch the bar.
Lower your legs down under control and repeat the whole sequence.
4. Chair Dips
Dips do a great job of working your triceps and chest at the same time. You can increase the challenge with these by placing your heels on another chair or object and carefully placing weight on your lap.
Start out sitting on the edge of a chair with your hands wrapped around the sides or the front. Walk your feet out and slide off the chair. Place your heels on the ground, straighten your legs and point your toes up.
Keep your abs tight and arms in by your sides as you bend your elbows and lower yourself down. Once your upper arms are parallel to the floor, push back up and squeeze your triceps for a full second. Lower yourself back down and repeat.
OK, my work is done. But yours is yet to begin! These 4 at home muscle building exercises work, I can assure you!
Go and practice these drills and let me know how you do. Never try to do a high amount of reps, especially when treading in unfamiliar territory. I would suggest doing multiple sets of low reps. Once you adapt, you can then start increasing the volume.
Until next time, good luck and holler if you need anything.
Connect with Expert Kevin Rail.