Strength training is an important aspect of fitness when it comes to the body. It can create more muscle mass, it can improve balance and it can also contribute to weight maintenance. When you do not have access to a gym or just do not like to go, there are ways to do strength training exercises from the comfort of your home.
Push-ups
Push-ups are one of the most common and popular body weight exercises. To do a push-up, place your hands directly under your shoulders and your toes on the ground. Keep your back straight, your abs tight and push yourself up in the air until your arms are completely extended. Slowly lower yourself back down to the ground until your chest is a fist-width away, then push yourself back up. To make these more challenging, place your feet on top of a chair, bed or step.
Dips
Dips are an exercise that works the triceps which are located on the back of the upper arms. Place two chairs about the length of your legs spread apart. Place your hands on the edge of one chair and your heels up on another. Slowly lower your body down until your arms are bent 90 degrees, then push yourself back up. To make this more challenging, alternate lifting each leg up off the chair every time you lower yourself down. This can recruit more ab muscles.
Lunges
Lunges work the quads, hamstrings, glutes and calves. To perform them, take a giant step forward and come into a splint stance. Lower yourself down until your front knee is bent 90 degrees and your back knee is just above the ground. Lift your back foot, take a step forward with it and do the same thing. Walk all the way across the room, then turn around and come back. Make sure your front knee does not pass your ankle and keep your back straight throughout the whole exercise.
Planks
Planks are an abdominal exercise that takes concentration. To do these, place your hands on the ground at shoulder level with your toes touching the floor. Push yourself up until your arms and back are both straight. Hold this position for 30- to 60-seconds. For a variation, rotate to one side and place your feet in a staggered stance. This will work the oblique muscles located on the sides of the ribcage.
Leg Raises
Leg raises are another ab exercise that can put more emphasis on the lower abs. To do these, come into a lying position on your back. Place your arms at your sides and lift your legs straight up in the air. Stop when the bottom of your feet are parallel to the ceiling, then lower them back down. When you do these, keep your feet slightly off the floor when you start and when you lower them. To make this more challenging, alternate lifting and lowering your legs in a scissor fashion. If you feel discomfort on your lower back, place your hands flat on the floor under your tailbone.
Bridges
To do shoulder bridges, lie on your back and place your heels as close to your butt as possible. Place your arms by your sides and lift your hips up in the air and try to get your thighs parallel to the floor. Slowly lower them back down and repeat. To make this more challenging, alternate lifting each leg straight out in front of you, then up in the air as you lift your hips.
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