Exercise & Fitness Tips : How to Build Muscle at Home

Hi this is Ashley Gas, strength and conditioning specialist, with brilliantathlete.com. So just how do you build muscle at home? Well if you don’t have any equipment at home, it’s Ok, and you can use your own body weight. So, I’ll demonstrate a few key exercises, there’s one exercise, it’s a launch, you can step forward with one leg, and back with another. Arms can be right up in front, drop down, and right up, this is a nice chance that will give strength in your quads, the front of your thighs and also on your butt.

That’s one, you can also turn that into a bit of a walking launch which will just look like this, and up, and switch sides, and up again. And you could do that across the length of the room and you could find it’ you’ve trained your legs. The second exercise you could do, is push-up, now if you’re just starting off, you could keep your knees on the floor, and do regular push up. If you’re more advanced, you’ll find that you can do a full push up. So there’s the two exercises that you can do at home to build muscle, you could use a series of abdominal exercises, I’ll show you a side bridge, where I have my fore and my elbow on the floor, my feet straight out to the side, and I’ll bridge straight up. You’ll feel that at the side of your stomach.

So those are the three exercises that you can use. In order to choose a number of reps, first, try the exercise, get a feel for how easy or difficult it is for you to adjust the reps accordingly, and then, you’d want to choose about three days a week from which you do those exercises on. That’s how you can use these exercises to build muscle from home. Thanks, I’m Ashley Gas with brilliantathlete.com.