Being confined to your home doesn't mean you cannot build muscle. What it does mean is you have to get creative with exercises and execute them properly. By using your body and several household items for resistance, you can work most of your major muscle groups, including your chest, shoulders, arms, legs and abs.
Push-Ups
Push-ups are popular home exercises that work your chest, shoulders and arms. Place your hands on the floor slightly wider than shoulder-width apart and place your toes hip-width apart behind you. In a steady motion, push yourself up, tighten your core and straighten your back. Slowly lower yourself down by bending your elbows, stopping when your chest is within a fist-width of the floor. Steadily push back up and repeat for a total of 10 to 12 repetitions. To target your upper chest, place your toes on a chair so your body is in a declined position. To target your lower chest, place your hands shoulder-width apart on a flat, low-lying surface or two chairs so your body is in an incline position.
Dips
Dips target your triceps, which are on the backs of your upper arms. To do these, you will need a sturdy chair. Place your hands on the edges of the chair with your fingers wrapped underneath, and walk your feet forward so your butt is right in front of the chair and your feet are flat on the floor. Slowly lower yourself down by bending your elbows, stopping when your upper arms parallel the floor. After holding for a second, push back up and repeat 10 to 12 times. You can make this exercise more challenging by straightening your legs and placing your heels on the floor or by propping your heels up on another chair.
Squats
Squats work your thighs and they can be done with the help of two, 1-gallon water jugs (filled with water). Stand with your feet shoulder-width apart while holding the jugs at your sides. Slowly lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat for 10 to 12 repetitions. When doing these, make sure to keep your core tight and back straight, and do not let your knees go past your toes. To place more emphasis on your inner thighs and butt, stand with your legs in a wide stance and your toes pointing out at 45-degree angles.
Lunges
Lunges work your thighs and butt in similar fashion to squats, except your feet are in a different position. Hold the jugs at your sides, step forward with your right foot and lower your body by bending your knees. Once your right thigh parallels the floor and your left knee is an inch above the floor, stand up and lunge forward with your left leg. Continue to alternate until you've done 10 to 12 repetitions with each leg. When doing these, make sure your front knee does not go past your toes.
Bicycle Maneuvers
Bicycle maneuvers target your lower abs, upper abs and obliques. Lie on your back with your legs lifted, knees bent and shins level with the floor. After placing your hands on the sides of your head, lift your shoulders off the floor. In a steady motion, move your left elbow and right knee toward each other while you extend your left leg. Quickly, reverse the movement by bringing your right elbow and left knee toward each other while extending your right leg. Continue to go back and forth in a cycling motion until you've completed 15 to 20 repetitions.
Long Lever Crunches
Long lever crunches target your upper abdominal area. Lie on your back with your heels placed on a chair, your arms extended behind your head and your hands clasped together. From this position, lift your shoulders, move your upper body forward and squeeze your abs forcefully. Slowly lower and repeat 15 to 20 times. To increase the resistance, hold one of the jugs in your hands.
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