These effective exercises can be done at home or at the gym. They will give you more strength.
The most classic, textbook exercise in the world (behind running) is the push-up. It’s so fundamental that it oftentimes goes overlooked by people. Bring it back! Push-ups are still a great way to build strength in the chest and shoulder area. Start with a modest amount like 20, then build up incrementally to 30 and beyond. If you’re feeling really ambitious, take it up all the way to 100… or 50. The key is to push yourself.
Now let’s move over to the all-important core and ab muscles. These will set the foundation for your body of fitness so try to do as many of these as you can muster. You don’t have to do like the Two Hundred Sit-ups Training Program and start whipping out 200 at a time! But still try to incrementally increase your total each day or week.
3. One Minute Wall-Sits
Opinions on the effectiveness of wall-sits are mixed, but from personal experience they are a great way to strengthen your quads. It’s also fun to challenge yourself in seeing how you can gradually increase your sitting time from week to week.
4. Side Planks
This one is harder than it looks, but it’s a great way to work your abdominal muscles into submission. Side planks are best performed in reps of at least 30 seconds each—switching sides every time. To perform these, raise your hips until your body forms a straight line from top to bottom. The key is holding this position for the entirety of the rep.
Buy a couple of cheap dumbbells and move some stuff out of the way in your room. The goal is to lunge from one side of the room to other while making sure to keep your back totally straight. Posture is key, as the burden of the workout should be placed squarely on your core and legs.
The beauty of these activities is that you don’t have to do them all at once. You can do bits and pieces here and there, once or twice per day. In total, these will improve the strength of your core, getting you better prepared to compete in sports or other endeavors.