Increased muscle mass not only helps you look better, it also increases your metabolism because muscle is more metabolically active than fat. To build muscle, you must place enough strain on your muscle fibers to create small tears in your muscle. When you do this, your body repairs the damaged fibers to build muscle. Through regular at-home workouts, you can build muscle mass without ever leaving the comfort of your own home.
Dumbbell Squat
The dumbbell squat builds muscle in the quadriceps, which are those muscles in the front of your thighs as well as your buttocks. Hold medium-weight dumbbells in each hand --- between 8 and 12 lb. Stand with your feet hip-width apart and your back straight. Bend at your knees to lower your buttocks toward the ground and lean forward as you lower. Stop when your upper thighs are parallel to the ground. Stand straight to return to your starting position. Repeat the exercise eight to 12 times. Rest for 30 seconds and repeat for two additional sets.
Lateral Raise
The lateral raise exercise helps to strengthen the deltoid or shoulder muscles. Begin by holding a light-to-medium-weight dumbbell --- between 5 and 12 lb. each --- in each hand. Stand with your feet hip-width apart and hold the weights in front of you with your palms facing each other. Contract your shoulder muscles to lift your arms to your sides. Stop when your arms are shoulder height, taking care to keep a slight bend in the arms. Slowly lower the weights to your starting position. Repeat 10 times. Rest for 30 seconds, then complete two additional sets.
Glute Bridge
The glute bridge is an exercise that strengthens your abdominal and buttocks muscles at the same time. To perform, lie on your back with your feet flat on the floor. Place your arms at your sides with your palms facing downward. Contract your buttocks muscles to lift your buttocks and lower back in the air, creating a straight line from knee to upper back. Count to four and then lower your buttocks to the ground. Repeat the exercise 12 to 15 times. Rest for 30 to 45 seconds, then repeat for two additional sets.
Hip Abduction/Adduction
The hip abduction/adduction exercise helps to strengthen the hip and buttocks muscles, which provides stability to your knee joint. Lie on your right side with your legs extended and your head resting on your arm for support. Slowly lift your left leg with your foot flexed up to six inches away from each other. Lower your foot to return to your starting position. Repeat the exercise 10 times. Rest your right leg by extending it forward. Now lift your left leg three to six inches off the ground, using your inner thigh muscles. Repeat this exercise 10 times, then switch to your left side and repeat the exercise.
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