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6 Productive Things To Do Before 10 AM

6 Productive Things To Do Before 10 AM
6 Productive Things To Do Before 10 AM

Ideas to Do First Thing In The Morning

While gyms are great places to build muscles, you don’t need to go to a gym to build strength. There are many exercises that you can do at home to strengthen your muscles, many of which are suitable for beginners. These 6 exercises are some of the best ways to increase muscle mass at home.

Exercise 1: Push-ups

A push-up is a common calisthenics exercise beginning from the prone position.
A push-up is a common callisthenics exercise beginning from the prone position.

Push-ups are a foundational fitness and strength-building exercise that target the pectoral muscles in the chest and triceps in your arms. They also activate your abs and back muscles. Incorporating push-ups into your routine is a good way to help grow your muscles. You can start with standard push-ups and move on to more challenging variations like an inclined, diamond, or single-arm push-ups.

Exercise 2: Squats

How to Do the Squat
How to Do the Squat

These aerobic exercises are a basic element of any bodyweight fitness training program and are simple to do. You can do squats anywhere – even while you watch TV. Squats work on various muscle groups simultaneously, including your calves, hamstrings, glutes, and quadriceps. Apart from targeting muscles in your lower body, they also activate your core muscles – although to a lesser extent.

Exercise 3: Plank

If you're truly bracing all of your muscles, it can be hard for someone to hold a plank for longer than 20 seconds
If you’re truly bracing all of your muscles, it can be hard for someone to hold a plank for longer than 20 seconds

Doing the plank is a simple, equipment-free way of building strength and muscle mass which is why it’s an integral component of any fitness routine. There are many variations of the plank that you can use to target slightly different muscle groups – making it a versatile exercise.

Exercise 4: Lunges

A lunge can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind.
A lunge can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind.

Lunges are also an excellent way to build strength, particularly in your glutes, quadriceps, and hamstrings. Lunges are easy to do, and you can add repetitions to make them more challenging. You may also add variations such as walking lunges or lateral lunges for more complexity.

Exercise 5: Biceps curls

Personal Trainer doing standing dumbbell curls for training his biceps

Bicep curls help you to build arm strength and add muscle mass to your biceps. You can start by using smaller weights before progressing to larger weights as your muscles grow. This makes bicep curls a flexible training exercise for both beginners and more experienced athletes.

Exercise 6: Burpees

The burpee, a squat thrust with an additional stand between reps, is a full body exercise used in strength training.
The burpee, a squat thrust with an additional stand between reps, is a full body exercise used in strength training.

Burpees are a great way to get fit while building muscle as they are high-energy movements that give you a full cardio workout while simultaneously activating the muscles in your chest, arms, back, and glutes. Burpees can be tiring, so start with a couple and increase more repetitions as your fitness and strength levels increase.