Five Exercises for Skinny Women to Gain Weight

Different body types have distinct challenges when it comes to a fitness goal. It is especially true for skinny girls. When most of the population is busy losing weight, you struggle to gain some healthy weight.

A proper diet accompanied by well-planned workout sessions will help you enjoy your dream weight and toned body. Strength training for women in Jersey City is often considered an excellent workout for skinny women.

We bring you the top five workouts for skinny girls to gain weight.

Barbell Back Squats

It is a popular strength training for women in Jersey City that targets the lower back, legs, and core.

To perform this exercise:

• Stand with your feet shoulder-width apart. Rest the barbell on your back and hold it with an overhand grip.
• Depending on your mobility, initiate the squat position by hinging at the hips. Bend your knees till your quads are parallel to the floor.
• Return to the original posture by locking your hips and squeezing your glutes.
• Perform 8 to 12 reps.

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Push-Ups

Push-ups are excellent workouts for skinny girls to gain weight and are especially advised for beginners. It helps you build muscles in your shoulder and arms.

To perform this exercise:

• With your face down, lie down on your yoga mat.
• Your hands should be at a distance broader than your shoulder width.
• With your arm, push yourself up. Your arms should be completely extended.
• Gradually lower yourself till your chest is almost touching the floor.
• After a little break, push yourself back up.

Start with 20 push-ups a day and try to increase to 200 push-ups a day gradually.

Wide-Grip Lat Pull Down

It is recommended workout exercise for skinny women that target arms and back.

To perform this exercise:

• Sit on the wide grip machine. Grab the bar with a tight grip.
• Extend through your thoracic spine. Engage through your underarms. Pull the bar lower till just above your chest.
• During the upward movement, keep control of your bar. Ensure that you are going full extension through your arms.

Triceps Dips

Triceps dips are a simple exercise that skinny girls can perform at home to gain weight. When executed correctly, it can help you gain muscle in your upper body.

To perform this exercise:

• Place a chair or bench. Sit on its edge and, with your hand, grab the edge.
• Get off the chair. Drop your butt to the floor.
• Apply pressure on your palms and maintain the posture.
• Gradually return to your original stance.
• Perform ten reps.
• Complete three sets.

Russian Twists

This weight gain exercise targets the arms and core.

To perform this exercise:

• Sit on the floor with your ankles crossed and knees bent. Hold a dumbbell between your hands.
• Lift your ankles off the floor and balance yourself on your tailbone.
• Move the dumbbell from right to left of your body while twisting your core.
• Keep your legs and torso still.
• Perform 10 to 12 reps.
• Complete three sets.

The Bottom Line

We hope these exercises will help you transform your body. Don’t forget to curate a nutritious diet plan. Hire a personal trainer to achieve quick and long-lasting results.