Essential At-Home Exercises to Lose Weight and Build Muscle



A classic: these may bring back bad memories of boot-camp-style gym classes for some of us, but push-ups remain one of the best body-weight exercises to perform in the home, as they build strength and develop your arms & chest. Proper form is key (as with nearly every exercise): keep your feet together, place your hands in line with your shoulders, and pull your abs in. Breathe out as you rise, and in as you lower. Again, start slow: aim for 10 repetitions at first, with two or three sets (if you can); with each workout, try to add at least one more push-up. You can also do push-ups resting on your knees to make them easier and take the strain off your wrists.

Leg Lifts

Leg lifts are ideal for building strength and muscles in your legs. Lie back and raise one leg at a time, holding it for a few seconds when you feel the pull (you can bend your legs slightly if you find keeping them straight especially uncomfortable). Aim for 10 on each leg to start with, and add extra sets as you become stronger.


Want to tone your legs and butt? Squats are a classic body-weight workout, and can be performed anywhere you have enough space to stand up. You may want to try these by standing and sitting from a standard household chair if you find the conventional method too hard – as long as you can do a few, you’ll be giving your muscles some much-needed exercise. If you can, add one extra squat or more each time you exercise. It’s important to avoid overdoing it with squats: push yourself too hard in the beginning, and you may be uncomfortable, which will make walking – and possibly even sitting – difficult.


Love to dance, but don’t have much time to get out to bars and clubs anymore? Well, dancing at home is free, easy, and good for your heart – you’ll burn calories and enjoy yourself at the same time, without actually feeling as if you’re working out, which may seem to be a chore at times. Again, though, consider your neighbors – don’t do this in the middle of the night, and wear headphones if you’d prefer not to play loud music through your speakers.

As you can see, there are plenty of options for home workouts. Whether you want to build muscle, lose weight or just feel better, try the exercises above – you’ll be glad you did.

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