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Exercises to Gain Weight for Females, Male – Exercises for Weight Gain

If you are worried about losing weight, then you must be aware that weight gain can be very difficult. For people whose body is thin, it becomes very difficult to gain weight due to fat metabolism because calories are burnt due to fast metabolism. Exercises to Gain Weight for Females.

Along with your healthy diet, you should also do some light exercise daily to help you gain weight.

Exercises to Gain Weight for Females, Males – Exercises for Weight Gain

So, let us show you some easy exercises to gain weight –

Squats exercise is beneficial for weight gain – squats exercise for weight gain

Squats are one of the easiest exercises that are counted in the best calisthenics’ workout routine. Which helps tone and strengthen the lower back area. Both men and women practice it to tone hips, thighs. Once you know the easy squat form, try different types of squat slowly, including lifting weights. It is a very effective weight gain exercise in women which gives a perfect shape to the lower body area and strengthens the legs of men.

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How to do squat exercise –

squats exercise for weight gain
squats exercise for weight gain Source : physiolounge.co.uk
  • First, stand up straight.
  • Now separate the legs slightly.
  • Then you can keep the hands either directly in front of or behind the head.
  • Now bend your knees and sit down.
  • Keep the eye and waist straight.
  • You can sit as much as you want, then gradually increase your capacity.
  • Do this exercise for five minutes. Then keep increasing the time slowly.

Push up workout for weight gain

Pushups are the best exercise for hands. This makes your hands toned and strong. It strengthens your chest, shoulders, triceps, and core muscles. This is a complete muscle enhancing exercise that both men and women practice. In the case of women, it tones the hands by not enlarging the large biceps and triceps, helping to strengthen them. And in the case of men, it effectively shapes slender hands.

Push up workout for weight gain
Push up workout for weight gain

How to do push-up exercise –

  • First, lie down on your stomach and place both your hands on the ground.
  • Keep hands slightly apart from the body.
  • Now keep the abs and lower area of waist slightly tight and lift the body upwards with hands.
  • Keep elbows of both hands close to the body.
  • Then bring the body towards the ground and do this process for two or three minutes.
  • Then keep increasing it according to your ability.

Walking lunges exercise to increase body weight

The Walking Lange is the best of the strength training exercises for both men and women. It increases moss in the muscles of the lower body. You can do the Standing Lange or try a new version of it. You can also increase the level of walking lunges with the help of dumbbells like free weight.

Walking lunges exercise to increase body weight
Walking lunges exercise to increase body weight

How to do Walking Lunges Exercises –

  • First, stand up straight.
  • Now separate the legs slightly.
  • Now take your right leg forward and keep it straight and bend the left leg.
  • Next, bring the right leg back and stand upright.
  • Do the same with the other leg.
  • Place your hands at the waist and keep them in front of you. When bringing one leg forward, keep the waist straight.
  • Do this process until you are tired.
  • This exercise is the best exercise for the feet.

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Triceps dips exercise to increase body weight

This is another easy and effective exercise to tone the waist and arm muscles. These very easy exercises to increase weight in women and this gives you an impressed and shapely shape. In the case of men, it helps tone the muscles of the waist, hips, and triceps.

Triceps dips exercise to increase body weight
Triceps dips exercise to increase body weight

How to exercise triceps dips –

  • First, sit on the chair and hold its tip with hands.
  • Now move the body towards the front and keep the hips slightly above the ground.
  • Keep your position on the ankles of the feet and return to the old state again.
  • Do two to three sets of this exercise to get good results.

Start Pull-Up workout to get fat

This exercise is specially made for men. This gives your hands a new shape and helps widen the shoulders. This makes the slender look impressed and attracted in a very short time. To get good results, repeat this exercise 10 to 15 times daily.

Start Pull-Up workout to get fat
Start Pull-Up workout to get fat

How to do pull-up exercise –

  • First, hold the pullup bar with both hands.
  • Hold the pullup bar slightly away and leave the body light.
  • Now move your body upwards with the help of hands. Keep in mind that your chin should come up to the pull-up bar. Then come back to the same state.
  • Gradually increase his time and ability to do.

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Crunch exercise for weight gain

Crunch is an excellent exercise to reduce abdominal fat. Also, it gives core strength to muscles and also boosts muscle mass. This affects the middle area of your body. Both men and women can practice this exercise. In the case of women, it does not promote six-packs.

Crunch exercise for weight gain
Crunch exercise for weight gain

How to do Crunch exercise –

  • First, lie down on the waist and bend the knees. Keep the claws on the ground.
  • Now cross both your hands in front of the chest and now raise the shoulders and bend the muscles of the stomach.
  • Stay in the same state for a while then try again in the old state.
  • Do this process seven to eight times, then slowly increase the time and capacity.

Clean and Press Workout for Fat

This is another exercise to increase muscle mass, which is specially made for men. It works on the entire body and increases muscle mass.

How to do clean and press exercise –

  • First of all, place the barbell in front of your feet on the ground and then bend slowly and hold it with both hands. Keep attention while making a distance in the hands while holding.
  • Now slowly raise the barbell and bring it to your chest.
  • Keep your wrists upwards.
  • Then slowly bring the barbell down and place it again on the ground.
  • Do this process according to capacity, then keep increasing it gradually.

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Walking and running are helpful to gain weight

This is the last exercise in which you do not need any equipment. All you need is sports shoes. Cardio brings a great change in your body and naturally increases your muscles. Initially go slowly and then slowly change your ability to jogging. This may take some time, so be patient.

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