Lean muscle is densely packed with contractile tissue, unlike lower quality muscle which has higher levels of fat and connective tissue. To put it simply, lean muscles refer to muscles that do not have a lot of fat around or within them. People with greater amounts of lean body mass will have a greater energy expenditure while at rest, helping them avoid calorie imbalances. Here are a few of the best at-home exercises to build lean muscle.
Dolphin Press Ups
Drop into a plank position so you’re resting on your forearms, and bring your feet in slightly. Then, arch your hips to form an inverted V shape with your body. Use your upper arms and shoulders to push yourself back down.
Get down on your hand and knees, with your wrists under your shoulders and your knees hip-width apart. Straighten your legs and lift your hips toward the ceiling. Return to the starting position and repeat until the set is complete.
Start at a press-up position, then take your left hand off the floor and bring your right foot under your body, turning up towards the ceiling, as you’re kicking with your right leg. Return to the start, then repeat on the other side. Continue to alternate sides until the set is over.