There are a number of different things you can do that can help you build muscle through exercise. These 15 exercises are tried and true, making it easy to remove fat from your body, tone your muscles, and build muscle over time.
Push-ups are a great way to increase the muscular strength of the chest, shoulders, arms, and abdomen. Push-ups can be completed in a number of forms, such as from the knees, from the toes, one-handed, or two-handed. Each method provides a different way to work out the same group of muscles.
Sit-ups also offer benefits to the body. They help work out the abdominal area, which helps support the back. Having a strong core is the basis of many exercise programs. Sit-ups can be completed in a number of ways, including with one knee up or down, to the side, and straight.
Running can help you lose weight and tone your body quickly. It works on building strength in the abdominal muscles, the calves, and the front and back of the thighs.
Jumping jacks have been used in gym classes for years. This exercise is great for toning and building muscle in the butt, inner thigh, outer thigh, and lower leg. This exercise can also have weights added, so you can increase the difficulty at any time.
For a general workout, a jumping rope can work wonders. It hits many of the major muscle groups, including the thighs, abdominals, arms, calves, and shoulders. Adding speed jumping to your workout routine can help you build up your muscles more quickly.
Swimming is a fun way to build muscle and reduce fat. Depending on the stroke you choose, swimming can work nearly all muscles. A back stroke works the upper back and arms, while the freestyle works the arms and torso. Almost all swimming styles use the muscles of the legs.
Squats are a wonderful exercise for those who wish to increase muscle in the butt, thighs, or calves. Squats can be done against a wall for support, if necessary.
There are plenty of different styles of dance to try. Each style hits different muscle groups and works to build muscle, increase cardio, and reduce fat. Difficult dance styles like ballet can be physically demanding, while easier styles such as modern dance would be better for beginners. Tangos focus on upper body strength and the muscles of the abdomen, as they work with spins and dips.
Walking is great for those who want to start exercising but may not have access to much equipment or time. Walking has an effect on the calves, thighs, abdominal muscles, and arms. Speeding up or slowing down the pace has an effect on your workout as well.
As an exercise, this is one of the easiest ways to tone and build muscle in the inner and outer thighs, as well as the butt. Inline skating is usually done at a rink, which generally allows for two hours of freestyle skating a few times per week. Using this to tone your muscles is a quick and easy way to work out while you have fun.
A childhood favorite, hula hooping is a great way to work out the abdominal muscles and lower back. Hula hooping causes the body to rotate, effectively hitting all of the major stomach muscles.
Pull-ups help you work the muscles of the back, abdomen, and arms. Depending on a variety of factors, you may choose to use weight on the legs or arms. Reverse pull-ups, where you hang upside down from the bar, are great for exercising the muscles in the stomach.
Similar to a pull-up, a chin-up allows you to pull your chin over the bar, instead of half of your upper body. To switch your chin-up exercises around, try reversing the position of your hands. Each way works different muscles in the arms.
Similar to walking and running, jogging allows you to build the muscles in the thighs, butt, back, and stomach.
Leg lifts can be completed by people of most ages and consist of a routine of exercises that are carefully monitored and slowly completed. Some variations are back leg lifts, forward leg lifts, knee lifts, and side leg lifts.
Crunches are good for those who may be unable to do a complete sit-up. Crunches concentrate on the stomach muscles.
These are just a few ideas of exercises you can complete to build muscle in your body. Try different types of exercise to achieve the look you want.
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