If you are finding it difficult to gain muscle at home and do not have the time to go to the gym, these workouts might be useful.
Push-Up with the Foot Lifted: To begin, place your feet on a small, raised platform, such as a step stool or stairstep, and hold your hands shoulder-width apart.
Bulgarian Split Squat: Turn your body so that your back is to a sturdy chair. Reposition yourself on the chair and squat down so that your shin is vertical with your forward leg.
Chinup: Position yourself over a pull-up bar, palms facing you. After that, begin by applying pressure to your shoulder blades. Lead with your chest as you stand up.
Box Squat with One Leg: Raise one leg while sitting back on the surface with your back against a chair or bench; do not lower your other leg.
Side Plank: While lying on your side, position your forearm on the ground so that it is perpendicular to your body. Maintain a straight spine, tight glutes, and shoulders back.
Pike Pushup: To help you form a straight line between your hands and hips, raise your hips from the push-up position. As you descend, raise your hips and keep your elbows tucked in to pull yourself back up.
Reverse Lunge: Assume a long step backward, bending your knees into two 90-degree angles, and then raise yourself using your forward leg.
This content, including advice, gives generic information only and is in no way a substitute for a qualified medical opinion.