Our WhatsApp number cannot be used for calls. This is a chat only number.
Most individuals assume that exercises are means of losing weight. However, incorporating the right exercises with the correct dietary routine, based on your body type, can distribute the fat proportionately and help you build muscle and lean mass. This improves your physique and increases body strength. The upcoming segment lists effective exercises to gain weight to help you achieve the desired body you want.
Although the muscle mass distribution and body composition are different in men and women, the exercises for weight gain are quite the same for women and men. These exercises are easy to execute and can be easily performed at home as well. So without any delay, let’s take a look at each of them:
Push-ups are an excellent exercise to build pectorals and strengthen your upper body. It is a perfect exercise you can do without equipment to gain weight.
Steps to Do Push-ups:
Target Muscles: Pectoral (or chest) muscles, deltoid (or shoulder muscles), core muscles and triceps.
The muscles in women’s shoulders, back, and biceps are smaller than in men’s. Hence, practising pull-ups are a great way to gain weight in these areas.
Steps to Do Pull-Ups:
Target Muscles: Lats (or flat muscles at the back), biceps, forearms, trapezius (or centre muscles at the upper back), deltoid (or muscles at the lower back).
You can do squats for weight gain. It works on the biceps and quadriceps and tones and strengthens the lower portion of your body. Moreover, this is a great exercise to gain weight on the hips. You can carry weights and practice this exercise once you have learnt its basic form.
Steps to Do Squats:
Target Muscles: Hamstrings, glutes, outer thighs, core muscles, quads (such as thigh muscles).
The muscles in women’s legs are delicate and small, making it difficult for them to gain weight there. Hence, lunges are one of the excellent exercises that you can do at home to gain weight. These exercises tone and bulk up your hip and leg muscles.
Steps to Do Lunges:
Target Muscles: Hamstrings, quadriceps, buttocks, glutes and core muscles.
The bench press is an appropriate exercise to increase weight when you cannot carry weights in pull-ups. It works on your pectoral muscles and helps to build your biceps.
Steps to Do Bench Press:
Target Muscles: Traps and backs, anterior deltoid muscles, triceps.
This exercise targets the pectoral muscle, which you can do with dumbbells and barbells. Alternatively, you can do this without gym equipment by using your body weight. This improves your body posture and strengthens back muscles.
Steps to Do Overhead Press:
Target Muscles: Upper back muscles, triceps, and deltoids.
You can do this workout to gain weight at home that targets your legs and abs. It improves your body posture and balance.
Steps to Do Crunchy Frogs:
Target Muscles: Muscles in the abdominal wall and oblique.
You can do this workout at home to gain muscle or at the gym by using kettlebells, dumbbells, or barbells. It increases your muscle mass, improves your posture and enhances and tones your leg muscles.
Steps to Do Deadlift:
Target Muscles: Hamstrings, core muscles and glutes.
This is an excellent exercise for beginners to gain weight in the arms and back. If you have mastered this exercise, you can incorporate deadlifts into your exercise routine.
Steps to Do Bent Over Rows:
Target Muscles: Biceps, shoulders, forearms, middle back muscles and lats.
This exercise strengthens your arms, and grip increases the muscle mass of the upper portion of your body.
Steps to Do Barbell Curls:
Target Muscles: Biceps and forearms.
If you are following these exercises mentioned above to gain weight, reduce cardio and aerobic exercises. These exercises tone your muscles and burn fat. However, following these exercises in moderation can tone your body muscles and help you get the look that you want.
Being underweight is as serious as being obese. Hence, if you are struggling with the same issue, practice these exercises to gain weight to bulk up your muscles. However, it is essential to contact a certified trainer to seek his or her guidance on what exercises are relevant to your body to gain weight.
Please try one more time!
Disclaimer #1: *Customer can choose options at the time of availing insurance. Premium amount may vary accordingly. Insured is required to disclose any pre-existing condition or on going treatment before policy issuance in the proposal form.
Disclaimer #2: This information is added only for informative purposes and collected from different sources across the Internet. Digit Insurance is not promoting or recommending anything here. Please verify the information before making any decisions.
Continue with {{bikeCtrl.lastVisitedData.lastVisitedUrl.indexOf('DigitPaymentGateway/payments')
!== -1 ? 'payment completion': 'previous choice'}}
