Day Thirty-FIve:  Pushups

7 Ways To Build Muscles At Home

For some people working out in the gym is fun, but for some, it can be really frustrating as they feel shy. Exercising at home can have a significant impact on a person’s quality of life and stop the decline in muscle mass.

But, there are ways to build muscles even at your home. Besides building muscles, these exercises can slim your waistline, combat stress, boost your metabolism and improve your memory.

1. Push-ups

Push-ups engage your shoulders, triceps, chest and core for a full pushing exercise. Put your hands on the ground slightly wider than shoulder width. Lower until your chest almost touches the ground. Make sure that you keep your body in a straight line throughout the movement, by bracing your abs as if somebody was going to kick you in the stomach and squeezing your glutes. Keep your elbows close to your body.

2. Torso twist

Sit cross-legged position and stretch your arms out in front of you, with your fingertips touching. Now breathe in with your abs tight, and then breathe out as you slowly rotate your upper body about 45 degrees to your right side. Return to the center and repeat the same on your left side. Complete 10 reps.

3. Standing dumbbell shoulder press

This exercise works the whole deltoid area and the triceps too. Secondary stress is placed on the upper back muscles and upper chest. Take 2 dumbbells and move them to your shoulders. The palms of your hands must be facing forwards. Keep your feet shoulder width apart. Keeping your elbows right under the dumbbells press them upwards until they are at arm’s length above your head. Lower the dumbbells back to the starting position and repeat.

4. Lying leg raise

Lie on your back on the floor with hands under your lower buttocks on both sides to support your pelvis. Place your legs straight out in front of you, with ankles together and feet slightly off the ground. Keep your knees straight and lift your legs by flexing your hips until they become completely flexed. Then return to starting position.

5. Hip lift

Raise your legs toward the ceiling and extend your arms on the floor at your sides, with your palms down. Breathe in and tighten your core muscles. Curl your hips toward your ribs as you breathe out, lifting your hips off the ground and reaching the feet straight up. Breathe in as you slowly lower. Repeat 10 times.

6. Lying chest fly

Lie on your back with your knees and hips both at 90-degree angles. With your low abs, press lower back into the mat. Raise your arms toward the ceiling, with your palms facing each other, keeping the elbow joint slightly bent. Open your arms out to the side until your elbows are about 2 inches from the floor, keeping your torso stable. Raise your arms back to the ceiling, bringing your weight together over your chest. This completes 1 rep. Do 10 reps to complete a set.

7. Weighted squat

Hold one dumbbell in both hands and stand with feet a little wider than your hips, with toes pointed slightly outward. Sit back to squat, keeping the weight in your chest and heels lifted. The bottom of the dumbbell must slightly tap the floor. Push through your heels to return to standing to complete 1 rep. Do 10 reps.