You don’t need a gym to do these 10 strength exercises, in fact, you don’t need any equipment at all. Just your body weight, gravity and its natural resistance is enough to begin these strength exercises at home, at the office or at the park.
Do you know the benefits of adding strength exercise to your workout or the importance of maintaining and building muscle as you age?
The benefits of strength exercises include increasing energy, relieving stress, reducing risk of injury while strengthening the muscles around bones can increase bone density and decrease the risk of osteoporosis as well as sarcopenia.
Sarcopenia is the loss of muscle mass, strength and function related to aging. Subtle at first, sarcopenia can begin in your 40’s with about 1% muscle loss per year and becomes more consequential as you age, impacting your daily physical function and independence. Two things can help curb this muscle loss: adding more protein to your diet and doing strength exercises.
You don’t have to do all 10 at once, mix it up and try to hit all body parts a couple times a week. These 10 strength exercises the will work your legs, core, arms, back, chest and shoulders. Do some or all of these strength exercises every day – it can take as little as 5 minutes – and your muscles will thank you.*
10 Strength Exercises You Can Do Now
V Sit or Boat Pose
V sit strengthens and stretches core muscles such as lower abdominals, hip flexors and lower back while improving your balance. It can be done with legs straight out or bent at the knee with calves parallel to the floor. Hold for 10-20 seconds to start and slowing increase the time in a V sit as your core strength improves.
The side plank also works core as it strengthens both lower and side abdominal muscles (also known as obliques) as well as back muscles. It also targets the glutes, hips, as well as the inner thigh. Side plank can be done with a straight arm or on your elbow, with legs together or the top leg raised into the air for more of a challenge.
The plank is one of the best exercises for a toned stomach because it works all the muscles in your core, including external obliques as well as your hips, back and shoulders. Plank can be done from your elbows or with straight arms; the longer you hold plank the stronger you will get.
The push-up is an exercise that strengthens the upper body and core while using muscles in the chest, shoulders, triceps, biceps, back, and legs. Start with bent legs and gradually move towards doing push ups from a straight leg position. It can help also to begin doing push up with feet on the floor and arms on a raised bench until your strength improves.
Chairs dips use all of your body weight and focus mostly on increasing the tricep muscle but also build strength in the chest and shoulders.
Squats are a lower body exercise that works primarily the thighs, hips, buttocks, quadriceps, calves and hamstrings as well as developing core strength.
The front lunge is another lower body exercise that works the glutes in your hips and butt along with the hamstrings and quadriceps in your thighs. The calf muscles, abdominal muscles and your back muscles act as stabilizers during this exercise.
The side lunge targets the inner and outer thighs, hips, glutes and indirectly works the calves as well. Beginning with feet together, you take a long step out to the right and bend the extended leg to maybe touch the ground with your opposite hand. Then push back to feet together. Similar to the front lunge but working those side muscles instead.
So simple yet so hard. Wall sits also works the lower body muscles like glutes, calves, quads, hamstring and inner thigh. To add a challenge try holding a block or ball between your knees or between your hands that are stretched out straight in front of you. Don’t forget to breathe!
Mountain climbers are a full body work out and add little cardio to your muscle building. Deltoids, biceps, triceps, obliques, quadriceps, hamstrings, hip adductors, core, butt, thighs and your cardiovascular system all get a workout from adding mountain climbers to your day.
*Be sure to check with your Physician before beginning any new workout routine and remember muscle soreness – lasting a few days – is normal as you build muscle.
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