Exercise For Underweight BMI (1 to 18.5 )

Weight Gain Exercises You Can Try At Home

S. No.                  Exercise For Weight Gain

1. Push-ups =  Targets abdominals, shoulders, chest muscles, triceps and wing muscles.

2. Pull-ups =  Primarily focus on biceps and latissimus dorsi.

3. Squats =  Help build muscles around the leg and hip region.

4. Crunches  =  Target abdominal muscles and obliques.

5. Lunges = Target abdominal muscles, hamstrings, gluteal muscles, calves and back muscles.

6. Bench Dips =  Focus on triceps, chest muscles and front shoulders.

7. Glute Kickback =  Strengthens the buttocks and the hamstrings.

8. Burpees =  Great full body workout. Target arms, chest, abs, glutes, quads and hamstrings.

9. Deadlift =  Increases overall muscle mass. Strengthens upper and lower back.

10. Bench Press =  Builds shoulders, triceps and chest muscles.

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1. Push-ups                                  

• About: Push-ups are known for building upper body and core strength. These are a little difficult but highly effective for weight gain.
  
  
• How To Do It:
  -Get on the floor and lie down with your face towards the floor
  -Position your hands on the floor wider than your shoulders.
  -Push yourself towards the floor, extending your arms fully.
  -Slowly bring your body closer to the floor and stop when your chest touches the floor.
  -Get back to your initial position.
  -Repeat.
  
  
• Things To Keep In Mind:
  -Do not try if you have any shoulder injuries.
  -Keep your core tight and butt clenched while doing this exercise.

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2. Pull-ups                                           

• About: another effective weight gain exercise is a good set of pull-ups. This exercise is effective for getting ripped arms and chiselled shoulders.
  
  
• How To Do It:
  -Grip the pull-up bar with your palms.
  -Pull yourself up and reach a point where your chin is above the bar.
  -Slowly lower down your body such that your arms are fully extended.
  -Repeat.
  
  
• Things To Keep In Mind:
  -You will need a pull-up bar for this exercise.
  -Focus on building strength and not speed.

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3. Squats                                             

• About: if you are looking for the best weight gain exercise, this is the one for you. Squats are highly beneficial for your lower body muscle strength.
  
  
• How To Do It:
  -Stand with your feet shoulder-width apart.
  -Push your hips down in an action similar to sitting on a chair.
  -Reach as far below as you can.
  -Return to the initial position.
  -Repeat
  
  
• Things To Keep In Mind:
  -Keep your back straight while doing squats.
  -Do not bend your knees.

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4. Crunches                                         

• About: when working out, one of your goals must be to strengthen your muscles. Crunches are a good way of strengthening your core as well as gaining weight.
  
  
• How To Do It:
  -Lie down on the floor on your back.
  -Take your hands across behind your head and bend your knees.
  -Contract your abs as you inhale and exhale as you lift your body.
  -Inhale returning to your initial position.
  -Repeat.
  
  
• Things To Keep In Mind:
  -Do not make any jerking movements.
  -Keep your neck and head relaxed.

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5. Lunges                                           

• About: if you are looking forward to gaining weight, then lunges will be highly beneficial for you in bulking up your thighs and hip muscles.
  
  
• How To Do It:
  -Stand straight.
  -Step forward with and lower your body till the point your leg makes a 90 degrees angle and your thigh is parallel to the floor.
  -Push yourself up to go back to the initial position.
  -Repeat with the other leg.
  -Repeat.
  
  
• Things To Keep In Mind:
  -Avoid leaning too much.
  -Balance your body weight properly.

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6. Bench Dips                                      

• About: This exercise targets your triceps, chest muscles and front shoulders.
  
  
• How To Do It:
  -Use an elevated surface like a bench.
  -Grip the bench with your palms with fingertips facing downwards.
  -Keeping your legs bent at the waist and perpendicular to your torso extend them forward.
  -Bend your elbows to 90 degrees and push yourself down while lowering your buttocks.
  -Lift your body back to the initial position while extending your arms.
  -Repeat.
  
  
• Things To Keep In Mind:
  -You will need an elevated surface for this exercise.
  -Placing your elbows right is the key. 

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7. Glute Kickback                               

• About: Your core, butt and lower back are the three muscles that are targeted by this exercise which is also very beneficial for weight gain.
  
  
• How To Do It:
  -With your hands in a press-down position, kneel on the floor.
  -Lift one of your legs upwards slowly in order to bring your hamstrings in line with your back.
  -During the move, squeeze your glutes and fully extend them for a second as you hold.
  -Return to the original position.
  -Repeat with the other leg.
  -Repeat.
  
  
• Things To Keep In Mind:
  -This exercise is not for people with back pain.
  -Keep your back straight throughout. 

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8. Burpees                                       

• About: This weight gain exercise is your full body workout. All the major muscle groups will be targeted by this exercise.
  
  
• How To Do It:
  -Stand with your feet apart.
  -Squat and make sure your fingertips touch the floor.
  -Shift your weight on your hands as you place them on the floor.
  -Kick your legs out behind you and bring your chest closer to the floor.
  -Go back into a squat position.
  -Jump back up to the standing position.
  -Repeat. 
  
  
• Things To Keep In Mind:
  -Make sure you have properly warmed up before doing this exercise.
  -Keep your core tight. 

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9. Deadlift                                       

• About: Along with helping you gain weight, a deadlift will also be beneficial in increasing overall muscle mass in your body.
  
  
• How To Do It:
  -Stand straight with legs apart.
  -Bend over to grip the bar and keep shoulder-width distance between your hands.
  -Bend your knees such that the front part of your leg touches the bar.
  -Straighten up your back.
  -Inhale as you stand up with the weight.
  -Hold the weight for a few seconds.
  -Keep the weight down.
  -Repeat.
  
  
• Things To Keep In Mind:
  -You will need a weighted bar for this exercise.
  -Do not begin with a heavyweight.
  -Do not bend your back to avoid serious back injuries. 

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10. Bench Press                                  

• About: the best exercise not only for weight gain but also to help you strengthen your shoulder, chest and triceps. The bench press is a good option for bulking up.
  
  
• How To Do It:
  -Lie down on your back on the bench or on the floor.
  -Hold the weighted bar.
  -Bring the bar to your chest as you lower your arms.
  -Slowly straighten your arms raising the bar.
  -Repeat.
  
  
• Things To Keep In Mind:
  -You will need a weighted bar and a bench which is optional.
  -Don’t press your head while lifting.
  -Ensure you do not suddenly lock out your elbows.