Having a skinny body can be embarrassing for boys, as people tend to make fun of them & some might even bully them. Moreover, a skinny body might not allow you to dress the way you want to. While most of the people nowadays look for ways to lose weight, others are struggling to put on weight & build muscles. It might seem difficult for skinny boys to gain weight, but it’s not impossible. By combining a calorie-dense diet with regular bodybuilding workouts, you can easily put on weight & build muscles. Let’s check some best weight gain exercise.
For the best calorie-dense healthy diet plan, you can get in touch with a licensed dietician near you. As for the workout plan, here is the list of best weight gain exercise home for skinny boys to gain weight quickly.
Most effective home workouts for weight gain
Pushups – Pushup is one of the most effective and quickest weight gain exercise. By correctly doing pushups daily, you can easily strengthen your complete upper body. The main target areas of this exercise include biceps, core, triceps, shoulders, pectoral muscles, and chest. Thus, the development and bulking of these muscles automatically result in weight gain. Also, it is very important to eat a calorie-dense diet with this exercise to get better results in less time.
To do pushups, you need to lie down on the floor facing downwards. After that, you need to place your hands on the floor, close to your chest. Then, you need to straighten your arms to lift your whole body on your hands and toes. Make sure to keep your body completely straight while doing so. Now, lower down your body by bending your elbows and touch down your chest on the floor. Repeat these steps 15-20 times per set.
Triceps dips – Triceps Dips are a great workout for the development and strengthening of upper body muscles. The key target areas of this exercise include triceps, arms, and shoulders. Thus, this exercise is very effective in bulking your upper body, while also improving its flexibility. This way you can easily gain weight to look amazing.
To do triceps dips, you will need a gym bench or a sturdy chair. After that, you need to sit on the bench with a straight back. Then, grip the bench near your hips with both hands. While doing so, push your body away from the bench in the front direction and then, lower it down by bending your elbows. Make sure to keep your legs straight and lower your body as low as possible. Now, lift your body by using your arm strength and repeat these steps 15-20 times per set.
Pull-ups – Pull-ups are undoubtedly one of the most intense and effective upper body workouts. Pull-ups are mainly targeted on the muscles in the shoulders, back, arms, and lats. As this is a high-intensity workout, it increases your appetite to bulk up your upper body. Thus, eating calorie-dense foods with this exercise will boost your weight gain process.
To do pull-ups, you need a sturdy rod fitted at a height in your home. After that, you need to grip the road with both hands at a shoulder-width distance. Then, you need to lift your whole body with your arms by bending your elbows. Make sure to lift your body high enough to touch your chin on the rod. Now, slowly lower down your body and repeat the same steps 10-15 times, without touching your feet on the floor.
Squats – Squats are an excellent exercise for the development, strengthening & toning of the whole body. This is why squats are also known as the king of all exercises. The key target areas of this exercise include calf muscles, back, legs, hips, abdominal muscles, quads, and butt. Thus, squats help in building muscles all over your body to bulk up & increase weight. The best thing about squats is that you don’t need any equipment and squatting can be done anywhere.
To do squats, you need to stand straight with both your feet distanced at a shoulder-width. After that, you need to extend your butt and bend down as if you’re sitting in a chair. Stop when your thighs are completely parallel to the floor and avoid extending your knees beyond your toes. Return to the starting position and repeat all these steps 10-15 times per set. To increase the intensity of this exercise, you can always carry dumbbells in your hands while squatting.
Lunges – Lunges are an amazing exercise to build and tone your body, especially the lower body. The main targeted areas of lunges include quadriceps, hips, core, hamstrings, calves, and buttocks. By doing this exercise regularly, you can build and tone your body muscles easily. Moreover, lunges help in boosting the metabolism to allow you to eat more of calorie-dense foods & gain weight faster. To make this exercise more effective, you can hold dumbbells in your hands while doing it.
To do lunges, you need to stand straight with your abdominal muscles flexed. After that, you need to step forward with the right foot and bend it at a 90-degree angle to lower your body. While doing so, form a right angle with your left knee by lowering it towards the floor. Also, you need to keep your back completely straight while doing this. Then, return to the initial position and repeat the same steps by switching both legs. Do all these steps again 10-15 times with each leg.
Jump squats – Jump squats are a more intense variation of the standard squats to strengthen and tone your whole body. The targeted areas of jump squats include calf muscles, core, gluteal muscles, quads, and hamstrings. This exercise not only helps in making the muscles bulkier but stronger too. Thus, it will boost your weight gain and also, make your body look amazing.
To do jump squats, you need to stand straight with both feet distanced at a shoulder-width. After that, you need to bend down by extending your hips backward. Also, you need to make sure that your thighs are parallel to the floor and knees are not extended beyond your toes. Then, after returning to the initial position, immediately jump in the air. Land in the initial position and repeat these steps 10-15 times per set.
Walking lunges – As the name suggests, walking lunges are a variation of lunges that involve walking. Walking lunges help in toning and strengthening of the core, back, legs, hips, quadriceps, and gluteal muscles. By building these muscles, you can easily put on weight and have a great body shape. Also, you can hold dumbbells in both hands while doing these lunges to get faster results.
To do walking lunges, you need to stand straight with both feet distanced at a hip-width and dumbbells in both hands. After that, you need to step your right foot forward and lower your body by bending both knees. Make sure to form 90 degree angles with both knees and keep your back straight. Then, you need to complete the step and stand in the initial position. Now repeat these same steps with alternate legs 15-20 times per set.
Burpees – Burpees is another intense full-body workout that helps in building and toning of muscles. The key target areas of this exercise include chest, quadriceps, deltoids, triceps, and hamstring muscles. By combining this exercise with healthy calorie-dense foods, you can easily build and tone your body. As a result, your weight will increase while toning your body into amazing shape.
To do Burpees, you need to stand straight with your feet distanced at a hip-width. After that, you need to lower your body into the squat position and then, get down on the floor into a standard plank pose. Make sure your body is completely straight while doing so. Then, you need to do a pushup and hop your feet towards the chest & bring your body back into the squat position. While standing up, you need to immediately jump in the air with both hands above head. Land in the initial standing position and repeat these steps 10-15 times per set.
So these were the 8 best home exercises for skinny boys to gain weight quickly. Always remember that your body fitness is 80% dependent on diet and 20% on exercise. Thus, you need to eat calorie-dense foods with these exercises. Some examples of healthy calorie-dense foods include lean meat, avocado, salmon, dark chocolate, nuts, and whole grains, etc. Also, you can get in touch with a licensed dietician to get your personalized diet plan.