You probably know how important daily exercise is to your physical and mental health, and maybe you even have a routine that you try to stick to during the week. But are you adding strength training to your workouts, or doing strictly cardio?
If you fall into the latter category, it’s time to start strength training, because cardio will only take you so far. you need strength training Maintain muscle mass and mobility, This is especially important because of your age as both men and women. lose about 10% of your muscle mass per decade In his early 30s. This doesn’t mean you have to learn to bench press, or even lift a set of weights. Instead, you can simply use your own body weight.
“There are a variety of exercises you can do using your own body weight,” said Katie Schneider, trainer. Title Boxing Club In the Lincoln Park neighborhood of Chicago. “Most movements require more than one muscle group, which is an effective way to increase calorie burn while improving overall strength.”
Body-weight exercises are used by everyone from beginners to professional athletes, said Erin Klosterman, Head of Sports Science Sports Performance Labs in Middletown Township, New Jersey.
“These exercises make you focus more on movement patterns rather than moving the load placed on you,” she said. “It also helps build neuromuscular connections in the body. The brain tells the body to move, and it does so by recruiting muscle fibers to perform the movement. The more often you do these exercises, the more Memory gets to those muscle fibers, which helps to correct your form and prevent injury when you decide to start strength training with weights.
Read on for eight body-weight exercises recommended by Schneider and Klosterman for all fitness levels. Each one will help you build lean muscle mass while improving muscular endurance, balance and flexibility.
“By not requiring weights, you’ll be building a foundation with less risk of injury and minimal stress on the joints,” Schneider said.
Muscle Target: Your Quads, Glutes and Core
- Stand flat against a wall.
- Keeping ankles directly under knees, bring your knees into a 90-degree angle as you slide down the wall. (Imagine you are sitting in an imaginary chair.)
- Pause for 30 seconds, then repeat for two or three sets.
Muscle Target: Your chest, triceps and core
- Start in a high plank position, hands directly under shoulders.
- Slowly lower down, aiming to keep your elbows at a 45-degree angle. You want your elbows to point directly behind you, not to the sides.
- Engage your core and glutes to keep your back straight. Once you go as low as you can, slowly rise back to your starting high plank.
- Aim to do five to 10 reps for two or three sets.
Muscle Target: your origin
- Begin flat on your back with your knees bent and feet flat on the floor.
- Squeeze your core to sit up, keeping your arms crossed in front of you.
- As you slowly squat back, continue to squeeze your core (so don’t flop down).
- Do 10 reps for two or three sets.
Muscle Target: Your Quads, Glutes, Hamstrings and Core
- Start with your feet slightly wider than hip width.
- Keep your hips down to engage the core. Begin to lower your butt as if you are sitting in a chair. Keep your knees in front of you.
- From chair position, push yourself back to standing position.
- Do 10 to 20 reps for three sets.
Muscle Target: Your Hamstrings, Glutes, Core and Quads
- Lie on your back with knees bent, feet flat on the floor. Make sure your heels are a few inches away from your butt and keep your arms at your sides.
- Press your hips down to engage your core and push through the back of your feet to bring your hips into a bridge position.
- Make sure your body forms a straight line from shoulders to knees, squeeze your glutes at the top and then slowly lower your hips.
- Do 15 to 25 reps for three sets.
arm release pushup
Muscle Target: Your chest, shoulders, triceps and core
- Begin by laying your chest and stomach on the floor, hands under your shoulders and thumbs straight by your sides.
- Keep your toes down and slightly lower your chin toward your chest as you tuck your hips to engage your core and press your body into a high plank.
- With chest and abs on the floor, slowly lower yourself back to the starting position.
- Release your hands while lying on the floor before bringing them back to the starting position.
- Do five to 10 reps for three sets.
Muscle Target: your legs, chest, arms, shoulders, hips and core
- Start in a standing position.
- Place your hands on the floor and then jump or step your feet back into a high plank position. From there, quickly lower your chest to the floor.
- Press back into a high plank, jump or jump, ending with your feet standing and jumping.
- Do five to 15 reps for three sets.
Muscle Target: Your obliques, core and pelvic floor
- Lie on your back with your feet together, knees bent in a tabletop position (90-degree bend).
- Reach your arms over your head and chest, keep your hips down and lower your ribs to engage your core and rotate your pelvis upward. Make sure your back is always flat on the ground.
- From this position, extend one leg out at a time, lower it towards the floor without touching it, and then bring your leg back to its starting position.
- Do six to 12 reps for 3 sets for each leg.