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Building Muscle From Inside Your Home

Fitday Editor

Working out at home doesn't mean you have to succumb to sub-par exercises, expensive and bulky equipment or repetitive DVDs. In fact, a home workout can be just as effective as a workout in the gym, with a few tweaks. You can use a few items around your home for a total body, gym-worthy strength training session. Strength training is an important part of any fitness routine. The stronger you are, the more endurance you'll have for your cardio workouts.

Counter-top Push-ups and Planks

Planks and push-ups are known for toning your entire body from head to toe. Your countertop makes the perfect tool for accessible planks and push-ups. Stand a little more than arms distance from your counter. Lean forward to place your hands on your counter. Let your heels lift off the ground. Engage the quads, press through your heels and draw your belly button into your spine. Hold for 1 minute. After one minute, bend your elbows out to the sides, lowering until your shoulders are in line with your elbows. Press back up to a plank. Repeat 10 times.

Stair Lunges

Lunges are perfect for toning your legs and glutes. Adding a step can increase the benefits and gains of your lunge. Stand at the bottom of your staircase. Place your right foot on the step and step your left foot straight back behind you. Bend your right knee over your ankle. Press into your right foot to engage your glute and stabilize you. Keep the core engaged as you bend your back knee an inch from the ground. Press back up to standing. Repeat 10 times and switch sides.

Canned Goods Triceps and Biceps

You don't have to use weight machines or even purchase dumbbells to sculpt and tone your arms. Using your own body resistance is an efficient way to strengthen the upper body. Adding a few household objects, such as canned goods, can be just enough weight to engage the arms and build the resistance you need. Stand with your feet together, knees bent, and cans in your hands. Hinge forward slightly to 45 degrees, keeping your core engaged. Stretch your arms back behind you as high as you can. Keep you elbows high and upper arms still as you bend your elbows, bringing the weights to your shoulders. Lengthen your arms as you press the weights back behind you, squeezing the upper arms. Repeat 15 times.

Chair Squats

Squats are one of the most efficient ways to strengthen and tone your lower body, including your glutes. Using a chair will help you know just how deep you are lowering into your squat, so you go deep enough without losing your form. Stand with a chair behind you. Bring your feet wider than hips-distance apart, with toes facing forward. Place your palms together at your chest. Shift your weight into your heels as you lower your hips just above the seat of your chair. Keep your belly button into your spine and the glutes engaged for support. Slowly press back up to standing. Repeat 15 times.


5 Muscles You Need to Exercise That You've Never Heard Of

Jessi Andricks isn't just passionate about healthy living, she's made healthy living her life. Through her training in Health Coaching, Yoga and Fitness, she is able to blend together the best of all worlds, creating innovative online wellness programs and Detox Yoga Workshops, as well as teaching daily yoga, barre and fusion fitness classes. Jessi uses her knowledge to help others live healthy, happy lives. Look for her upcoming book, Detox 101, and check out more at

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