How to Build Muscle at Home

Video Transcript

"Hi, I'm Ashleigh Gass, strength and conditioning specialist with brilliantathlete.com. So just how do you build muscle at home? Well, if you don't have any equipment at home, it's okay. You can use your own body weight. So I'll demonstrate a few key exercises. There's one exercise. It's a lunge. You're going to step forward with one leg and back with another. Arms can be right out in front, drop down, and right up. This is an exercise that'll help build strength in your quads -- the front of your thighs -- and also in your butt. So that's one. You can also turn that into a bit of a walking lunge, which would just look like this. And up and switch sides, and up again. And you can do that across the length of the room, and you'll find that you've trained your legs. The second exercise you can do is a pushup. Now, if you're just starting off, you can keep your knees on the floor and do a regular pushup. If you're more advanced, you'll find that you can do a full pushup. So those are two exercises that you can use at home to build muscle. You can also use a series of abdominal exercises. I'll show you a side bridge where I have my form and my elbow on the floor, my feet straight out in...straight out to the side, and I just bridge straight up. You'll feel that in the side of your stomach. So those are three exercises that you can use. And in order to choose a number of reps, first try the exercise. Get a feel for how easy or difficult it is for you, and adjust the reps accordingly. And then you'd want to choose about three days a week from which to do those exercises on. That's how you can use these exercises to build muscle from home. Thanks. I'm Ashleigh Gass from brilliantathlete.com."