Best Weight Gain Exercises for female at home

 Weight Gain Exercises for female at home

Welcome to this insightful blog which is important for health and makes you healthier and stronger. In a world where many focus on losing weight, gaining a few extra pounds in a healthy way is equally important, especially for females. If  you're a beginner or looking for effective home exercises to gain weight. We are here for you.

  We will explore simple and doable exercises  for females who want to build strength and add a bit of healthy weight. Whether you are a skinny girl looking to gain weight or a beginner exploring the best time for weight gain exercises, we  have  step-by-step a diverse set of full-body workouts that are both enjoyable, easy and effective.

Here is a list of the best 11 exercises to gain weight at home.

1. WIDE SQUATS

Wide squats are one of the best body gain exercises at home for females. It is so simple, easy and enjoyable exercises without using any equipment you can do easily at home. 

2. COBRA POSE

Cobra Pose can Incidentally support weight gain in females as it improves digestion and helps the body absorb nutrients effectively.

How to perform:-

• Lie down your face on the floor with your legs extended and feet hip-width apart.
• Place your palms flat on the ground, slightly ahead of your shoulders, fingertips pointing forward.
• Keep your elbows close to your body, hugging your ribs.
• Immerse your  muscles by drawing your belly button towards your spine.
• As you inhale, press into your hands and gently lift your chest off the ground, keeping your hips and grounded.
• Straighten your arms, but avoid locking your elbows. Keep a slight bend.
• Roll your shoulders back and down, away from your ears, to open up your chest.
• Keep moving forward or slightly upward, avoiding straining your neck by dropping your head too far back.

3. SQUATS

One of the easiest and simple exercises is squats are beneficial for gaining weight and strengthening your lower body.

How to perform:-

• To start  with, stand with your legs shoulder-width apart.
•  Push your hips back (Imagine you are sitting on an invisible chair)
• Try going down as far as you can and then reverse the motion with the initial position.
• Repeat the exercise again.

4. GLUTE  KICKBACK 

Glute kickbacks are mainly beneficial for your gluteal muscles. It also targets your hamstrings and strengthens your buttocks. It is  a great exercise to gain body weight. It is also called as quadruped hip extension, reducing risk of injury. 

How to perform:-

• Kneel on the ground with your hands in a press-up position. 
• Slowly lift one of your legs upwards until your hamstrings are in line with your back.
• Squeeze the glutes during the move and hold for a second once fully extended.
• Return to the initial position and do the same with the other leg.

5. Push-Up

Push up exercise is an effective way to strengthen the chest and  arm muscles. . Push-ups are a great exercise. Push-ups are a perfect exercise to build both your upper body and core strength. It is a difficult yet effective exercise to gain body weight. 

Push-ups increase muscles and strength. There are types of push-ups: Wall push ups, Incline push ups, Knee push ups.

6. Bench Dips

 Bench Dips  help you to gain muscular growth in your upper body if done properly.  Bench Dips target your triceps, chest, and shoulders. If you are looking for versatile upper body exercise that helps improve body posture. 

How to perform:-

•  Use a bench, grip the ends, and lower your body by bending your elbows. 
• Grip the ends of the bench with your palms.
• Lower your body by bending your elbows 90 degrees.
•  Repeat this movement for the desired number of repetition in the proper manner.

7. Pull-Ups 

Build thicker arms and shoulders with this weight gain exercise for females. Pull-ups are effective for gaining weight and building arm muscles. If you are a beginner, start with basic pull-ups and improvement to weighted pull-ups as your strength improves.

How to perform:-

• Grip the pull-up bar with your palms facing your preferred direction.
•  Pull your body up until your chin is barely above the bar.
• Lower your body until your arms are fully extended.

8. Lunges

Lunges are powerful exercises that allow you to shape your body and strengthen every muscle in the lower body, the hips, calves, quads etc. and increase core strength, tissue. 

How to perform:-

•  Firstly, you have to stand straight.
•   Step forward with one foot until that leg makes a 90 degree angle.
•   Keep on Lowering your body until your thigh is parallel to the ground.
• Push back to lift yourself back to the initial position.
•  Do the same process with another leg.
• Repeat the exercise alternatively with both legs.

9. CRUNCHES

Crunches are the best exercise to put on weight. It is usually believed that crunches help in losing belly fat but crunches also help in increasing your strength and gaining weight.

How to Perform:-

• Firstly, Lie down on your back.
• Bend your knees then place your arms under your head.
• Inhale and then  contract your abs, lifting your upper body.
• Exhale and return  to the original position.
• Repeat the exercise again 

10. BENCH PRESS

The bench press is an outstanding technique to bulk up your chest muscles, shoulders, and triceps. Lie on a bench or the floor, hold a weighted bar, lower it to your chest and straighten your arms. And don’t lock your elbows. 

 How to Perform:-

• Lie on your back on a bench or the floor.
• Hold the bar and lower it to your chest.
•  Straighten your arms and repeat.

11. DEADLIFT

Express your strong, toned booty with this weight gain exercise at home.

Deadlifts are of high quality for overall muscle mass. Stand with legs apart, bend over, grab a weighted bar, lift it while keeping your back straight, and then lower it down. 

How to Perform:-

• Stand with legs slightly apart.
• Bend over, grab the bar with a shoulder-width grip.
•  Lift the weight, stand up straight, hold, and then lower the weight.

CONCLUSION

We hope that our female weight gain exercise at home will help you build muscle mass, increase strength, and achieve a healthy weight. Please Try these exercises at home safely and transform yourself.

So, go on ladies! Try these weight gain exercises at home and feel confident and empowered in your bodies!

‘’Fitness is not about being better than someone else. It’s about being better than you used to be’’.