You can easily achieve a better shape and higher level of fitness through strength training. You can meet your goals without hours in the gym, expensive equipment or pricey personal trainers. A few simple body weight exercises are all you need to build strength, increase fitness and improve your sporting performance, according to Unique-Bodyweight-Exercises.com.
Work Out Smarter
One key to strength training is to work out smarter, not longer. Working multiple muscle groups at once builds lean quality muscles without increasing the time you spend exercising, according to FitnessVideoTips.com. For example, “if you perform a leg extension on a machine you only work your quadriceps muscle; however, if you spend the same amount of time doing squats you will work virtually every muscle in your lower body and work your core and back at the same time.”
The Squat
Fitness director for Fitness Advantage in Ft. Myers, Fl., Jeremy Barnett writes on TopEndSports.com that the squat is “one exercise that can benefit almost every muscle in your body.” To perform, stand with your feet shoulder-width apart, knees slightly bent and your legs in line from the hips down through the ankle. Keep your abdominal muscles contracted the entire time, with your tailbone pointing down. Inhale and lower down as if sitting in a chair, until your thighs are parallel to the floor. Align your knees with your second toe, and keep them from extending forward of your toes. Exhale and straighten legs to starting position, engaging and squeezing inner thighs and glutes. Start with one set of 10 to 15 repetitions and add on at your discretion as you feel stronger.
Reverse Lunge
The reverse lunge strengthens the hamstrings, quadriceps and glutes. FitSugar.com recommends standing with your feet shoulder-width apart, toes pointing straight ahead. Keeping the abdominal muscles engaged for stability, bend at your knees and step your right leg back as you lower your right knee as far down as you are able to, with the goal of having the knee slightly touch the floor. Your front leg is bent, with your thigh parallel to the floor and your knee centered over the ankle. Return to starting position by straightening your back leg and bringing the right foot forward to meet the left. Repeat on the left side. Fitsugar.com suggests two sets of 10 repetitions on each leg. Increase the number of sets as you progress.
Push-Ups
"f you want to sculpt your arms and shoulders, and firm and tighten your chest muscles," according to Aaron Potts at FitnessDestinations.com, "incorporate the good old-fashioned push-up into your fitness routine." Lie face-down on the floor with your hands shoulder-width apart. Keep feet slightly together and stay on your toes with your heels extended back. Keep your body in a straight line from shoulders to heels. With your abdominals engaged so that your hips do not sag at all and your tailbone rounded under, inhale and bend your arms to a 90-degree angle. Keep your head neutral with your chin slightly tucked. Return to starting position by exhaling and pushing back up. Do as many push-ups as you’re able while maintaining proper form.
Plank
YogaJournal.com recommends the plank pose for toning the arms, shoulders, back and abdominal muscles. Get into the push-up starting position and hold it, making sure to keep your body in a straight line from your head down to your ankles. Look straight down so that your neck is straight. The goal is to work your muscles while increasing your endurance by holding plank for at least 30 seconds and working up to one minute.
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