Exercises to gain weight | weight gaining workouts

 Exercises To Gain Weight

Skinny guys and girls can transform their entire appearance and get and attractive and shapely physique by combining these foods with some effective exercises. Here are a few simple exercises to gain weight at home without using any complicated piece of equipment. The best thing is that these exercises can be done by both men and women.

Squats:

Squats are one of the simplest exercises that are often included in the best calisthenics workout routine for toning and strengthening the lower body. It can be practiced by both men and women for toning the glutes, hips, thighs and calves. Once you master the simple squat form, you can progress to more difficult versions by adding weights in order to get better results. It is one of the functional exercises to gain weight for women that help to provide a well-shaped and rounded back and in case of men it helps to develop strong and power-packed legs.

Stand with your feet placed shoulder-width apart and raise your arms in front or keep them behind your head. Now, lower your body by pushing your hips back and bending the knees. Look straight in front keeping your chest up and back flat. Squat down as low as you can and then pop up to the starting position by pushing through the heels.

Push Ups:

Push ups is one of the best exercises for upper arms that helps to get rid of love handles and developed toned, strong and ripped arms. It also helps to strengthen the chest, shoulders, triceps and core muscles and is considered a complete muscle-building exercise that can be practiced by both men and women. In case of women, it helps to develop toned and strong arms without promoting huge biceps and triceps and in case of men it helps to bulk by skinny arms in an effective manner. 

Push Ups Place your arms on the ground, hands placed slightly wider than shoulder-width apart. Lower your chest till it almost touches the floor, squeeze your glutes and keep your abs tight as you lower your body and then raise it with the support of your arms. Keep your elbows close to the sides of your body.

Walking Lunges:

Walking lunges are one of the best strength training exercises for both men and women that help to bulk up and enhance muscles mass in the lower part of the body. You can either do standing lunges or opt for a more advanced version called the walking lunges. You can increase the difficulty level of this exercise by including free weights such as dumbbells.

Being in a standing position keeping your feet hip-width apart, now, take a big step forward and bend your keen at 90 degree and come down to a lunging position, now rise up and take another step forward by bending the other knee at 90 degrees. Continue to move forward till you are fatigued. It is undoubtedly one of the best leg exercises for bulking up.

Tricep Dips:

This is yet another easy arm and back exercise that helps to tone the back muscles. It is one of the simplest exercises to gain weight got females and develop an attractive and curvy figure. In case of men, it helps in toning up the back muscles, glutes, hips, calves and triceps. These exercises can be performed by using one’s own body weight.

Sit at the edge of a chair or bench and hold the edges with your hands. Now, come forward, move out from the seat and lower your butt towards the floor and hold the posture by keeping the pressure on the heels of your hands and then return to the sitting position. Repeat 2 to 3 sets of this exercise for best results.

Pull-ups:

This exercise is intended specifically for men. It helps do develop ripped arms and chiseled shoulders and transform the skinny frame into an appealing and attractive one in very less time. You just need to be consistent and continue to do 10 to 15 reps on workout days to gain best results.

Pull Ups Hold a pull-up bar with both hands using an overhand grip. Place your hands shoulder width apart and let our body hand freely. Now, pull yourself up with the help of your arms till the chin crosses over the bar and then lower your body back to the starting position. One you master the classic pull up you can increase the difficulty level you including weights.

Crunches:

Crunches are the best exercise to remove belly fat that also helps to increase core strength and boost lean muscle mass and provide an attractive mid-section. It can be practiced safely by both men and women without promoting the formation of six packs in case of women.

Lie flat on the carpet with your knees bent and feet placed flat on the floor. Cross the arms in front of the chest and lift your torso up towards the ceiling by using the abdominal muscles keep then contracted. Stop at the peak position and slowly lower your torso to the carpet while inhaling using a controlled movement.

Clean and Press:

This is yet another muscle building exercise than is intended specifically for men. It helps to work out the entire body and enhance the formation of lean muscle mass.

Place a barbell on the floor in front of your feet and lean down to grab the bar placing your hands shoulder-with apart. Now, stand up explosively on the balls of your feet and raise the bar to the chest level. Flip your wrists over so that the palms face the ceiling and press the bar overhead. Reverse the motion and return the barbell to the floor.

Running or Brisk Walking:

This is the final exercise in the list that does not require any equipment, all one needs is a pair of running shoes. Focusing on cardio can bring about remarkable changes in the body and enhance lean muscle mass naturally. Being gradually by going for short walking and slowly increase the speed and intensity of the walks till you can jog at a light pace.

This may take some time, and you need to be patient and consistent. Remember to pull your navel towards your core when you do cardio exercises like walking or running in order to have increased strength.