If you want to increase your body mass, the most effective ways of doing so are through diet and exercise. At the foundation, you should be consuming an adequate amount of protein and other vital nutrients. In addition, continuing a regular work out routine will help you quickly attain your desired results by building and toning muscle mass. With consistency and the gradual progression of your weight load and repetitions, gaining muscle can be done right at home. When exploring the best at-home exercises to gain muscle for women, it is important to note that muscle growth will not be attained all in one night.
It is key that you remain patient and consistent throughout your fitness journey. You may want to consider using a health and fitness app to keep tabs on your calorie intake, progress, etc. Nonetheless, listed below are a combination of at-home exercises to gain muscle for women.
Here are 10 of the best at-home exercises to gain muscle for women:
Disclaimer: We are not medical professionals or experts. What is written throughout the content of our website is for informational purposes only and should not be taken as medical or professional advice. What you choose to do with the information provided is at your own risk and discretion. Before making any significant changes to your diet and / or lifestyle, be sure to contact your health practitioner.
CALF RAISES
If your aim is to get toned legs, it is important that you are doing exercises that target both the upper and lower areas of your legs for an overall proportionate, fit look. Calf raises are a simple yet effective leg exercise that helps to build muscle mass in your calves.
How to complete calf raises:
- Begin standing straight up with your feet placed shoulder-width apart and your hands on your hips.
- Next, raise yourself up off your heels, balancing on your toes and keeping your calves tight.
- Lower your heels back down to the floor, then raise yourself up again.
- Keep repeating this same series of motions until you have completed your desired number of repetitions.
LYING LEG RAISES
To gain muscle in your legs, leg raises are an effective choice of exercises to incorporate into your workout routine. There are various types of leg raises – any of which can be done at home. The lying leg raise additionally helps to tone the ab muscles and is another reason why it makes our list for the best at-home exercises to gain muscle for women.
How to complete a lying leg raise:
- Begin lying on your backside on a comfortable surface with your arms and legs extended.
- Next, slowly raise both of your legs upwards to where your feet are almost facing the ceiling.
- Keep your legs raised briefly, then slowly lower your legs back down.
- Repeat your desired number of repetitions.
DUMBBELL CURLS
For bigger, toned arms, you’ll want to do various strengthening arm exercises to efficiently build muscle mass. The use of exercise equipment can help to accelerate your results. Dumbbells are just one type of exercise equipment you can keep at home and use to gain muscle in your arms and upper body.
How to complete a dumbbell curl:
- Start by standing with your feet placed hip-width apart and a dumbbell held in each hand.
- Steadily lift each of the dumbbells in your hands towards your body, curling your biceps.
- Maintain an upright posture as you extend and raise your arms.
- Lower your arms back down to your sides then lift and repeat.
BODYWEIGHT SQUAT
Squats are a popular strength exercise due to their effectiveness and variety of squat forms there are. They target your thighs, glutes, and more.
How to complete a bodyweight squat:
- Begin standing straight up with your feet placed hip-width apart and your arms at your sides.
- While maintaining an upright posture and your hands grasped in front of you, bend down, careful not to extend your knees past your feet.
- Briefly hold this lowered stance, then steadily raise yourself back up to your starting position.
- Repeat your desired number of repetitions.
AB CRUNCHES
Ab crunches of any form are a highly beneficial choice of the best at-home exercises to gain muscle for women. This exercise helps to tone and trim the waistline / stomach area.
How to complete an ab crunch:
- Start by lying on your backside on a comfortable, level surface and your feet flat on the floor in front of you, slightly away from your body.
- With your thumbs behind your ears and knees slightly bent, steadily lift your shoulders off the ground towards your knees.
- Crunches differ from sit-ups in that you don’t lift your back off the ground completely.
- Continue the crunch-like motion with your abs, completing your desired number of repetitions.
BURPEES
For a fast-paced, strengthening work out, burpees are a great exercise to try. This exercise involves a series of motions and engages multiple different areas of muscle.
How to complete burpees:
- Start in a standing position with your feet placed shoulder-width apart and your arms at your sides.
- Next, bend down with your knees and extend your legs outward to complete a push-up.
- After that, bring your knees back towards your upper body to push yourself up into a jump.
- Then, start back from the beginning, lowering yourself into a push-up.
- Keep repeating this same series of motions for your desired duration of time.
FLUTTER KICKS
Flutter kicks are a challenging strength exercise that engages your abs, legs, and more. This choice of the best at-home exercises to gain muscle for women is simple to do yet highly effective.
How to complete flutter kicks:
- Begin lying on your back with your arms and legs extended straight in front of you.
- Next, raise your left leg upwards to where your foot is almost facing the ceiling. As you lower your left leg, raise your right leg upwards.
- Keep up this alternating motion between both legs, careful not to let your feet touch the ground and your arms left at your sides.
- Repeat your desired number of repetitions.
LATERAL DUMBBELL RAISE
Another strength-based exercise, the lateral dumbbell raise will promote muscle growth in the shoulders, chest, and arms.
How to complete a lateral dumbbell raise:
- Start by standing with your feet placed hip-width apart and a dumbbell held in each of your hands.
- Next, slowly raise both of your arms to where they are extended out at your sides.
- Briefly hold this raised position, then slowly lower your arms back down to your sides.
- Repeat your desired number of repetitions.
HIP BRIDGES
If you want to gain muscle in your lower body, then hip bridges are a good exercise to include in your workout routine. They target the hip, glute, and back muscles.
How to complete a hip bridge:
- Lay on your backside on a comfortable surface with your arms at your sides and your knees bent.
- With your feet flat on the floor slightly away from you, slowly lift your hips upwards off the ground, keeping your arms and feet on the floor.
- Briefly hold this position and then slowly lower your hips back down to the floor.
- Repeat this same series of motions and complete your desired number of repetitions.
LUNGES
Lunges are another popular exercise that helps to efficiently build muscle mass with no type of equipment necessary. There are many different types of lunges you can do. All of which help to strengthen and tone the lower body area.
How to complete a lunge:
- Start by standing with your feet placed hip-width apart.
- Next, take a step forward and lean with your right leg, bending it at an almost 90-degree angle.
- Briefly hold this position, then return to your starting position.
- After that, switch to your opposite leg and step forward with a lean, bending your knee at an almost 90-degree angle.
- Repeat your desired number of repetitions and switch between each leg.
With a few of the best at-home exercises to gain muscle for women in mind, click here to check out a list of high-protein foods that can aid in the process: