Do you want to enhance your mind and body with exercise? If it’s been a while since you’ve picked up a weight, you’re not alone.
Only one in three adults receives the recommended amount of physical activity each week. The good news is, there are things you can do today to enhance your fitness with strength exercises at home. This list of strength training exercises and tips to try in the comfort of your own home can help you get started.
1. Home Exercises for Core Strength
Having a strong core can enhance your balance, prevent injuries, and help you perform daily tasks with more ease. One of the top muscular strength exercises at home for your core is ab curls or crunches.
Start by laying down on your back and bringing your knees in toward your chest. Then, straighten your knees away from you without letting your fit touch the floor. Repeat a set of 15-20 crunches three times.
Another exercise to try is holding a plank. This strengthens your core as well as your back and arms. Rest your forearms on a level floor so that your elbows and shoulders are underneath your chest.
Then, extend your legs behind you and press the ball of your feet into the floor. Squeeze your body and push up so that you are extended parallel above the floor. Be sure to keep your body as flat and tight as possible.
Hold this position for 45 seconds to a minute.
2. Home Exercises for Leg Strength
To build leg muscles, there are a wide variety of exercises you can try. While the legs have the biggest muscle group in all of your body, it’s crucial that you keep them in good shape.
One of the top movements to burn fat and build muscle is lunging. Start by standing up straight and step forward with one leg. When your leg reaches a 90-degree angle, lift the leg and return to your standing position.
Alternate legs for 15 to 20 repetitions on each side. Be sure not to extend your leg more than 90-degrees, as this can cause injury to the knee.
Another exercise used to strengthen your legs is the squat. This exercise works your hamstrings, quads, and glutes. Stand with your feet directly underneath your shoulders.
Bend like you’re sitting in a chair until you reach a 90-degree angle. Then, return to standing position and repeat a set of 10 to 20 squats three times.
3. Home Exercises for Arm Strength
There are many ways to strengthen and tone your arms without ever picking up a weight. One of these is arm circles.
Start standing with your legs shoulder-width apart and extend your arms straight out to the side. Rotate your arms forward and backward while keeping the elbows locked. Repeat this motion for one minute, three times to feel the burn.
Another way is through a walking plank. Repeat the steps to get into a core-strengthening plank. Then, walk your hands and feet side to side, keeping your body flat and straight the entire time.
If you’re doing strength training at home without equipment, you might experience soreness or tightness in the body. One way to combat this is by using a muscle stimulating machine. Click to learn more here and keep your body healthy and active.
Try These Strength Exercises at Home
There is no better time to improve your fitness and health than right now. Try these strength exercises at home and build muscle today.
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