Strength training is a great way to increase your metabolism, prevent injury from overuse, decrease your risk of osteoporosis, and also these exercises to make your muscles stronger. It’s also an important component of a healthy lifestyle. The stronger your muscles are, the safer and easier everyday activities become.
However, many people avoid strength training because it will make them look like bodybuilders or require special equipment or gobs of time. Fortunately, none of those things is true. You don’t need fancy gadgets or gaudy outfits to develop strong muscles—you need motivation and a willingness to work hard.
Strength training can be performed anywhere with minimal setup time and almost no equipment—even just your body weight can provide challenging strength-building routines that target every major muscle group. If you’re ready to get started right away, here are some exercises to make your muscles stronger that you can perform almost anywhere at any time:
1. Leaning Exercise
For this exercise, you can use a chair, kitchen counter, or anything stable and secure that can support your body weight for this learning exercise.
Begin in an upright standing position facing the chair. Place your hands on the chair’s armrest, then move your feet back to increase the angle of your body. Maintain good alignment with your head, shoulders, hips, and toes. Contract your core, drive one knee towards your chest, and then extend your leg back. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 5-15 repetitions on each side.
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2. Hamstring Rollers
For this exercise, you can use the stability ball, rolling chair, or anything that will allow you to move during the Exercise.
Begin in an upright sitting position on the stability ball, with your feet flat on the floor and maintaining good alignment in your upper body. Tighten your core and press your heels against the floor as you push your legs straight, rolling the ball back. Roll back in to return to the starting position and repeat the movement. Start with 1 set of 5-10 repetitions.
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Alternative Exercise:
Begin in an upright sitting position on the stability ball, with your feet flat on the floor and maintaining good alignment in your upper body. Place one hand onto something stable like a table or chair for support. Lift or straighten one leg in front, ideally parallel to the floor. Tighten your core and push from your supporting foot to roll yourself back, keeping your raised leg straight. Roll back in to return to the starting position and repeat the movement on the opposite leg.
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This is a nice exercise to start getting some activity in the hamstrings. For those who have difficulty bending their knees, kneeling or descending stairs, strengthening the back of the thighs is important because the hamstrings help to change how your knees feel when you get some compression at the front of the knees.
3. Chops
Begin in an upright position beside the stability ball or anything you can hold on to for support. Wrap the resistant band around your legs, just above your knees. Take a step back with one leg, then lower your back knee to the ground. Hold the band on your front knee, then lean your hips forward while maintaining good alignment with your head, shoulder, and hips. Lean back to the center and lift your front knee towards the sky. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 5-10 repetitions on each side.
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Alternative Exercises:
Alternative 1
Begin in an upright kneeling position with the stability ball in front of your body. Move into a forearm plank position, resting your elbows on top of the stability ball and maintaining good alignment with your head, shoulders, hips, and toes. Tighten your core and bend your knees, bringing your hips back over your heels. Straighten your legs to roll back in forward, tightening your thigh muscles at the end position. Repeat the movement. Start with 1 set of 5-10 repetitions.
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Alternative 2
Lie on your stomach on the stability ball with your legs shoulder-width apart. Place your hands on the floor in a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and toes. Tighten your core and bend your knees, bringing your hips back. Straighten your legs to roll back in forward, tightening your thigh muscles at the end position. Repeat the movement. Start with 1 set of 8-12 repetitions.
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Alternative 3
Move into a straight-arm plank position, maintaining good alignment with your head, shoulder, hips, and toes. Contract your core, then push your hands back to lower your knees to the floor. Repeat the movement for as long as you need. Relax and return to the starting position.
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4. Kneeling
Begin in an upright kneeling position, maintaining good alignment. This is a very nice thing to do because it provides compression to the front of the knee cap, which assists your cartilage in getting nutrition. Some may have difficulty being in a kneeling position with their seat resting completely on their heels.
You can place a pillow between your seat and heels to bring a little elevation to make the position easier.
Exercises like these are great for those focusing on weight loss or increasing endurance performance, but they can also significantly impact your health. A strong and healthy body helps you to stay energized throughout the day. It also helps to prevent injuries.
Well-rounded exercise programs will maximize your workout benefits and protect your muscles from injury. In addition, strength training exercises can help you develop strength and endurance, which help make you feel energized during your workouts and after. And to get the most from your exercise routine, you should always try to practice balancing your strength-building exercises with other forms of Exercise. These are the exercises to make your muscles stronger.
