5 quick exercises to help build muscle

The frantic daily routine of our lives requires us to be more active than ever. And why do you need an expensive gym membership to get muscle? If you are short of time, space and equipment, or all three, muscle building at home is not only feasible, it is also potent. With only your body weight and minimal consistency, it is possible to grow muscles at home, all within the comfort of your living room. Let us explore together with simple exercises that work on major muscle groups and can be incorporated into our daily lives.

This is the most commonly done exercise if you are a home workout enthusiast. Pushups are a basic bodyweight exercise that efficiently hits the chest, shoulders, and triceps and hits our core. To do a push-up, get into a plank position with hands slightly more than shoulder-width apart. Drop down until your chest is almost touching the ground, and then attempt to push back up to the beginning position. Don't forget to keep your back straight and core contracted throughout in order to ensure proper form. If you're a beginner, going down on your knees is a wonderful way to gain strength while lowering intensity.

Pike push-ups are great for isolating the triceps and shoulders with no equipment. Start in a downward dog position with hips raised high and head between arms. Gently bend your elbows to bring your head toward the ground, and then push back to the original position. The more you transfer your weight over your hands, the harder it gets. It's an excellent substitute for overhead pressing exercises when working out at home.

This dynamic exercise hits the core, chest, shoulders, and arms simultaneously. Begin in a forearm plank position. Push up one arm at a time to high plank (full push-up position) and then return to your forearms. Maintain a steady hip to get the most out of core activation and prevent swaying. It's an excellent exercise for developing endurance and stability throughout your upper body.

An exercise that can allow us to engage all! It can activate the quads, hamstrings, glutes, and even calf. To accomplish this, stand with your feet shoulder-width apart, lower yourself like you are sitting down into a chair, keep your back straight and chest up. Do not allow your knees to extend beyond your toes. Come back up in control and repeat. Don't forget to continue adding a pause at the bottom or slowing down your movement makes it harder and better develops strength.

As the name suggests, Glute bridges are an excellent exercise for your glutes, hamstrings, and lower back. To do this properly, lie on your back with knees bent and feet flat on the floor. Raise your hips toward the ceiling, squeeze your glutes at the top, and then lower your hips back down slowly. Adding a hold at the top for 2–3 seconds can intensify the movement. This is a beginner-friendly move that’s incredibly effective for lower-body strength.

The important part of building muscle is to rest. Without enough rest, your body doesn't get time to heal.

​