With the warmer weather around the corner, it’s time to get moving and spring into action. And some of the best strength-based exercises can be done at home. 1. Squat One of the purest tests of strength, the squat...
With the warmer weather around the corner, it’s time to get moving and spring into action. And some of the best strength-based exercises can be done at home.
1. Squat
One of the purest tests of strength, the squat incorporates almost all of the muscles in your legs and core. A beginner’s squat can be simply performed by practicing going in and out of a chair, this is a bodyweight squat, which is a good way to nail down your form. Once your form is solid, you can add weight by holding dumbbells or a bar in front of your shoulders (front squat), resting a barbell on your back (back squat), or holding a weight in front of you at your chest (goblet squat).
2. Deadlift
Deadlifts are considered hands-down one of the best exercises to train the backside of your body, namely your glutes and hamstrings.
Proper form is essential to protect your lower back, so it’s a good idea to practice with a resistance band in front of a mirror until you feel comfortable with the exercise. Remember to lift with your legs, not with your back. (That’s important for pretty much every exercise, by the way, but especially with the deadlift.)
3. Glute Bridge
Glute bridges target one of the largest muscles in the lower body—the glutes. They also contribute to building leg strength and core stabilization.
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Squeeze your glutes and abs, and push through your heels to lift your hips a few inches off the floor, until your body forms a straight line from your shoulders to your knees. Hold for a second and then slowly lower your hips to return to the starting position. This is 1 rep. Add weights on top as you get better at this activity.4. Push-Up
Being able to move your own body weight is one of the best signs of strength. If a regular push-up from the floor is too challenging at first, you can modify it by elevating your hands on a step or a table—the higher your hands, the easier it will be.
Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and core and glutes engaged. You can start on your knees and build up to being on your toes. Bend your elbows and lower your body to the floor. Drop to your knees if needed. Push through the palms of your hands to straighten your arms. That’s 1 rep.5. Bent-Over Row
Working on increasing your rowing strength which targets the mid and lower trapezius muscles, is very important for posture. (A resistance band can assist you with a pull-up.)
Stand with your feet hip-width apart and a resistance band underneath your feet, holding the resistance in each hand with your arms at your sides. With your core engaged, hinge forward at the hips, pushing your butt back. Bend your knees and make sure you don’t round your shoulders. (Your hip mobility and hamstring flexibility will dictate how far you can bend over.)
