It’s often misunderstood that you need to be in the gym to build your muscles. So what happens when you can’t access one, and you still want to bulk up in mass or maintain the gains that you had? Is there an alternative for you to stay fit at home?
Conditions that are Favorable to Gain Muscle
You cannot solely depend on exercises to gain mass. You have to ensure that you consider other possible factors to ensure that you get the maximum results and stay fit at home without the gym. The following are a must;
- Check on your diet – It’s not always easy to know what exactly to do. The rules for a diet to gain mass should be: never miss breakfast, eat in intervals of 3-4 hours, stuff loads of proteins in your meals, don’t forget to include veggies, fruits, healthy fats, and carbs, and drink a lot of water.
- Adequate rest – For you to repair your muscles and ensure that they grow at a steady pace, you should rest them enough. The prime rule is to exercise different muscle groups to allow the ones you have worked on to recover.
- Required resistance – To allow your muscles to grow, you have to ensure that your home workout program has exercises that offer enough resistance.
- Safety – You cannot expect to build muscles if you do not consider your safety while performing the workout to fit at home. Ensure that you observe the correct postures and do the exercises correctly to avoid ending up with an injury.
Considerations before Drafting Exercises to Get Fit at Home
You cannot just begin doing exercises at home without considering a couple of factors. As you start your pre-workout routine, the following should be met;
- Space – One of the primary considerations of any workout routine is the amount of space you have. You cannot do particular exercises in a constrained space, while others are doable in a small room. It will depend on the kind of fitness exercises to stay fit at home on your workout list.
- Equipment – We know that you will require some equipment for specific exercises. If you have such activities on your list, then you should get the necessary equipment to use.
- Hydration – You need a water bottle to ensure that you keep hydrating yourself to keep your adrenaline and energy going as you perform the exercises.
- Flexibility – If you want to get fit at home without equipment, some exercises will require some flexibility to perform them. The critical thing is to start slow as you progress.
- Time – You should include the time you will be doing the exercises to implement discipline to your routine and ensure that the pattern doesn’t interfere with your daily tasks.
Exercises for a Home Workout
If you’re drafting a list of exercises to get fit at home then you should ensure that you hit all the major muscle groups for significant results. The activities should be doable but challenging. Below you’ll find eight helpful exercises to stay fit at home. And if this is not enough, feel free to take it to the next level by investing in a home gym. Also read: What are the best home gyms?
1. Push-Ups (chest, triceps)
The equipment needed for this is either a yoga mat, push up bars, or a raised spot. There are different variations to perform this exercise but let’s start by the positioning. Lay flat with your stomach on a surface with your arms slightly wider than shoulder length station your palms and raise your upper body leaving the toes rooted on the other end. Ensure that your entire body is flat from your knees to your lower back and then descend without bending any part of your body and then ascend. You can use the pushup bars to give you a slightly higher height or support yourself on a stable coach, whether inclined or declined and push up.
2. Crunches (Abs)
Rest with your back and feet entirely on a yoga mat with your head facing upwards. Bring your feet forward so that the part behind your knees will form a 90 degrees angle from the ankle to the butt. Put your hands behind your head and then rise your entire upper body to move towards the knees. It’s not necessary to reach the knees, but you can get to the position normally recommended for sitting up.
3. Pull-Ups (back)
One primary requirement to facilitate this exercise is a pull-up bar fitted at a height high enough to reach the bar when you fully raise your arms. Stand straight below the bar then stretch your arms to hold the bar firmly with your palm. The different variations can be with a forward grip or a reverse grip; ensure that your arms are slightly over the shoulder’s length. Fold your legs to suspend your body weight that will offer resistance and raise your body until your chin is past the bar and go back down.
4. Squats (legs)
For an at home bodyweight workout, squats are ideal. To perform this exercise, you can either choose to hold some weights or use your body weight. If you need extra resistance past your bodyweight, you can fill a bag with sand and wear it to add weight. Stand at an open place with enough space. Spread your legs about shoulder’s width, or you can go much wider if you want to try the sumo squat. Your feet firmly rooted to the ground descend slowly until your hips form a 90 degree with your knees and the rest of the leg for a standard squat or go lower for the full squat.
5. Dips (chest)
Get to fitted points that are slightly wider than your shoulder length. Stand in between the space and hold on to two points with firm palm grips and move your elbows out a bit (away from your body) to ensure that you are using more chest than triceps. Jump up to position your body up above the bars, then descend as you maintain your balance all through. Go as low as your shoulders, almost getting to the bars, then push yourself up.
6. Side Lateral Raises (shoulder)
The equipment required for this exercise is two water bottles filled to the brim. Stand straight in a spacious room, holding both the bottles in each hand. To the left and right, rise the bottles slowly until you get to your shoulder’s height and then descend them using the same pace. Ensure that your back and legs and straight throughout the motion.
7. Inverted Curls (biceps)
On a stable table about your waist height, sit below the table, especially at the edges, with your head facing forward and raise your arms to get a reverse grip on the side table. Rise your entire body using your feet as the fulcrum to give you support, then fully stretch your arms out to suspend your whole body. With your arms, raise yourself to ensure that the chin goes slightly past the bar avoiding contact with the neck, then descend back slowly to offer more resistance with your bodyweight. Ensure that the back and legs are straight all through.
8. Toe Raises (calf)
Get a slightly raised position, especially the first staircase for safety purposes. Stand on the raise point and then move back slowly until the entire foot is suspended in the free area, leaving your toes on the stair. Drop your body weight downwards with the toes offering the support, then raise to get to the tiptoe position and hold for 10 seconds. You can wear a bag of sand to provide extra resistance. It should be included in your get fit at home for mom schedule.
Ensure that all exercises are done in reps of 10 – 12 and sets of three or four for maximum results where applicable introduce some extra weight to add resistance.
Try these exercises at home!
It’s important to keep fit regardless of if you have access to a gym or not. You can still build muscles at home with exercises that are as effective as lifting weights. Ensure that you properly perform the activities to avoid any muscle cramping or injuries. Check on your diet and get enough rest for significant results on muscle mass.
You can even find a personal trainer to help you workout from home.
