If you are looking forward to enhancing your strength and doing exercises at home which help you in the same, then this read on. The workout discussed below is all about doing exercises at home that are powerful and help you build your strength, core and also lean muscles. Combined with healthy eating, you would not only be able to lose weight doing these, but in the long run also keep it off. The best part is that you can combine these with cardio too. These exercises strengthen your upper and lower body too.
For this exercise get into a deep squat position and stand with dumbbells in each hand. Your spine should be straight and butts out. Now keep dumbbells near the side of hips and bring them as close to the chest as possible, with elbows extending outwards.
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Take it out again and bring them in. This works on both legs and upper body to add strength.
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For this exercise, again stand with your dumbbell in each hand. Now take the right leg out as far as you can and then bend slightly from the knee. Remember your left leg should be straight. Now raise both hands with palms facing down and get them to shoulder level. Get them back down again and get back to pose 1. Repeat on left side. Do at least 10 times on each leg.
This is a tough one so make sure that you are all warmed up before commencing this workout. Stand straight with both hands locked behind your head and elbows extended out. Now get down to a squat position and bring right left forward and then left leg as if you are walking in squat. Go four steps front then come back four steps back. Do at least 3 times.
For the bear crawl, you have to get down on all four. But the twist here is that your knees should be off the flour. So what happens here is that your knees and toes are supporting the body weight. Knees are just off the floor. In this posture, move ahead 3-4 steps and then come back.
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Do this at least 3-4 times with stomach sucked in to work on entire upper and lower body together.
Stand straight with dumbbells in each hand and keep feet together and straight. Then bend down from the waist, keeping back straight and take the dumbbells down till they reach toe level. Now as you come back up, raise both hands right above the head. Repeat this 10 times and do 2 sets.
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For this exercise, first get on to a lunge position. Put your right knee in front of you with heels firmly on the ground. Now bend from the knees keeping back straight and also keep your back leg straight for this one. Keep dumbbell in both hands and bend down as low as you can. In this position, bring both palms to the chest and then take them out again to near the right knee. Do 10 times and repeat on left leg.
This is another difficult move so do it with caution. Here, you have to go down in all fours and fold your heels near your butts. Now like a usual push up bend down as low as you can but this time also bring your right leg towards your shoulder as you go down. Repeat on the left leg too and do at least 2 sets of 10 each.
This core move is an ideal strength training move for your arms, back, legs and abs too. For this move, sit on the floor with legs extended in front of you and palms firmly on each side. Now lift the butt off the floor and hold for 5 seconds with stomach sucked in. From here, raise the entire body up – supporting weight on heels and palms with abs parallel to the ceiling.
For this you have to keep a dumbbell in each hand and then go down deep into a sumo squat. Now as you stand up again, do a bicep curl. Repeat 10 times and make sure your knees don’t cross your toes.
For this move, again hold dumbbells in each hand. Stand straight and gently lift left leg off the floor – parallel to the ground. Now balancing yourself here, raise both arms outwards.
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Do 10 reps and repeat on other leg.
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Lie down on the left side and keep left arm folded so that your left hand is touching right shoulder. Place right palm in front of your chest. Now raise entire upper body, supporting your weight on the right hand. Do 10 reps and repeat on right side with left hand. Another complete body strength training exercise.
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