These exercises to do at home are some of the best movements for cutting body fat and building muscle. These include little to no equipment keeping your costs down, whilst transforming your body in the comfort of your own home.
1. Push ups
There aren’t many better exercises around for building your chest and triceps. Different variations to increase difficulty include clap push ups, diamond push ups and handstand push ups. You can also add stands on the floor to do push ups with, to increase the contraction of the working pecs and triceps. Prisoner workouts, in their cell, mostly consist of push ups to create ripped bodies.
2. Pull ups
Pull ups are essential in creating the width in your back. Again there are different variations, such as chin ups and even prison pull ups (in the video below) – which are extremely difficult! You can get a pull up bar attachment at cheap prices over the net, which you can quickly fix up in your house, usually requiring screwing.
You can make each session harder by adding additional weight in the form of holding a dumbbell or a weight inbetween your legs to make the exercise harder. This type of overload each session will keep your back increasing in strength and size.
3. Sit ups
Sit ups are a great abdominal exercise to thicken your abs and strengthen your core. Different variations include doing sit ups whilst lying on a bouncy ball, which requires more strength from your core to stabilize and prevent you from falling off. Another option is to hold a plate to your chest when doing sit ups to increase difficulty.
4. Bodyweight Squats
Squats are one of the best bum exercises. Usually you can go heavy on squats adding lots of weight in the gym. However, at home you can make up for this by doing lots more reps, which will equally fatigue your glutes, hamstrings and quads.
Another great leg and bum builder. Remember to hold the lunge and contract your glutes with each stride. You can add weight to lunges by holding something heavy whilst performing them. An idea such as holding a backpack filled with heavy items, held close to your chest, is a good idea to increase difficulty. Otherwise a heavy plate is also suffice.
6. Large Tires
Using large tires and flipping them over is a great all round body movement building strength in your hamstrings (in the lower body) all the way up to your biceps (in the upper body). It also requires great forearm strength, which is generally the weakest body part. Improving grip strength is important in building muscle, as your forearms usually fail before other large muscle groups, thus not being able to hit the targeted muscles as well as you’d like. Although not everyone will have large tires at home, they should be sought after due to their great benefits.
Skipping with a rope is a great cardiovascular exercise, helping boost your metabolism and burn fat. If done for long enough, it can also work your forearms to good effect.
Doing dips with your hands gripping the side of your bed, with your feet placed outstretched and your heels on the floor. Then lowering yourself, and coming back up contracting your triceps at the top of the movement.