Easy Exercises That Can Help You Build Lean Muscle3 April 2019
If you’re looking to build muscle but don’t want the bulk, then there are plenty of exercises you can do to really get that leaner look you’re after. You need to focus on hitting that crucial combination of cardio and weight training. This will help you burn through fat and sculpt lean muscle, without looking all beefed up.
Luckily, there are plenty of exercises you can do without a gym, but if you don’t mind using some equipment, then we’ve got some lean muscle building moves you could try to hit your health goals.
Kick off with some kettlebell lunges
These are perfect for sculpting some lean muscle in your legs, and all you need to do is get hold of a couple of kettlebells, and hold one on either side of your body with your palms facing inward. Once you are in this position, move your right foot about 30 inches behind you and place the weight on the ball of your foot. Do this while keeping your left foot forward.
Slowly lower your right knee until it’s about an inch off the floor, then raise back up by pushing off your front leg. Do this with a straight spine, and make sure you keep your knees slightly bent with your head facing forward. Try to aim for two sets of 20 reps on each leg.
Do reps on the rowing machine
This next exercise should only take you 20 minutes, but will certainly help you build lean arm muscles while you also lose weight. To start with, put the resistance to level 5, and do a few sets of slow warm-up rows, for around 3 minutes.
Once you’ve warmed up, crank up the machine to level 10 and row as hard and as fast as you can for 30 seconds straight. Then use an underhand grip on the handle and row for another 60 seconds at a more moderate pace, but still on the same high resistance. Repeat 7 reps of this, then start lessening the time. For example, do 15 seconds at a fast pace and 15 seconds at a slow pace for around 7 minutes. Make sure you cool down at the end by repeating your warm up rows.
Try some ab sculpting alligator planks
The only thing you need for this nex exercise is your own body. This move is called the alligator, and it help to work your upper body and core, sculpting lean muscle on your abs, back, shoulders and triceps.
Start by getting yourself into a pushup position, with your hands two inches wider than your shoulders. Then bend your elbows until they are tight to your sides. Begin shifting your weight forward, keeping your abs engaged. Walk your right hand forward three inches, and then drag your feet with you. Repeat this for your left side and continue doing reps for 30 seconds.
Strengthen up with a stationary bike workout
Jump on the gym bike for this next lean muscle exercise, which should only last around 20 minutes in total. Similarly to the rowing machine, start by doing a warm up ride first, on low resistance, for about 4 minutes.
After the warm up, ride as fast as you can for 40 seconds, then go slowly for another 20, to recover. Once you’ve repeated this 10 times, ride fast for 20 seconds, then slower for 10, and repeat this 6 times. To properly cool down, ride for 3 minutes on a low resistance setting.
The right exercises work wonders for building strong lean muscle but so does nutritiously rich, protein packed food.
This is why our muscle gain meal plan will help you get the fuel you need, to put on healthy weight, build muscle, and give yourself plenty of extra energy for the gym.