World champion and celebrity trainer Eren Legend has provided five exercises that are great for building muscle. These techniques can be done at home or at the gym.
Pro tip: For these exercises to be effective, ensure you perform a stretch and warm up before commencing.
Lower Body: Body Squats
Exercise 1
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Bodyweight Squat |
Bodyweight Squats – 25 Reps, start off performing an Air Squat! Moving large muscles will elevate your heart rate and also force your body to burn more calories.
Ensure feet are shoulder width apart, slowly begin to squat down as though you are about to take a seat!
Thereafter bring your knee joint to a 90′ degree depth before standing back up, performing a pelvic tuck and engaging the glutes!
This exercise is amazing for quads, hamstrings and glutes as well as to improve hip mobility!
Perform 3 to 4 sets of 25 reps.
Upper Body: Chair Dips
Exercise 2
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Chair Dips |
Chair Dips – 15 – 20 Reps. Position your arms behind you on a chair or stable surface. Slowly and safely lower your body close to the floor without touching.
If this exercise is too difficult, bend your knees and keep heels flat on the ground.
Slowly extend your arm so that it is straight, thus elevating your body upwards and using the arms to perform the movement.
Do not allow the elbow joint to fall under less than 90′ degrees when performing exercise.
This exercise is great for shoulders and triceps.
Perform 3 to 4 sets.
Lower Body: Lunges
Exercise 3
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Stationary Alternating Lunges |
Stationary Alternating Lunges – 10 – 12 Reps per leg. While keeping your chest as tall as possible.
Take one long step forward and lower your body to the floor without letting your other knee touch the ground.
Push off the forward leg and bring your feet back to a side-by-side stance. Alternate the working legs and continue until the set is complete.
This exercise requires a lot of balance, if you need to hold onto a surface for balance you may do so.
This exercise is perfect for engaging quads, hamstrings and glutes.
Perform 2 – 4 sets.
Upper Body: Kneeling Push-ups
Exercise 4
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Kneeling Push-ups |
(Modified) Push Ups – 12 – 20 Reps.
Bring yourself into a push up position on the ground.
If you struggle with pushups, cross your feet and elevate them off the ground while keeping your knees on the ground.
Bring your hands so that they are in a slightly-wider-than-shoulder-
Slowly lower your upper body down so that your chest comes close to the ground.
Exhale as you push away from the floor. Keep your core tight as well.
This exercise engages the shoulder, chest and triceps.
Perform 3 to 4 sets.
Core: Reverse Crunches
Exercise 5:
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Reverse Crunches |
Reverse Crunches – Perform 20 Reps.
Lay on the ground while keeping your head and upper back rested comfortably on the ground.
Bring your knees to your chest and slowly elevate your lower back off of the ground.
Exhale while in this position. If you would like to make the exercise more challenging.
Extend your legs down and hold them roughly 1 inch off the ground without touching, before bringing your knees back into your chest.
This exercise is perfect to strengthen your core.
Perform 3 – 4 sets.
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