Strengthen Your Muscle With These Exercises

Exercises do not necessarily mean going to the gym every morning, but rather implies indulging in some form of physical activity. Similarly, to strengthen the muscles, one can perform some sets of exercises at home that doesn’t require any additional equipment. Strengthening exercises protect the muscles and increase strength and endurance. Regular exercising strengthens the muscles and keeps the bones healthy.

Here are some exercises that are useful if you wish to strengthen your muscles: 

1. Plank 

Plank is a popular exercise that should be part of everyone’s work routine as it helps to build the core muscles and boosts the overall fitness level. It strengthens the lower and the upper body and increases the flexibility as while performing this exercise. The muscles around the shoulder and collarbone will stretch and expand and regularly performing it will add flexibility in the body. It is considered as a useful exercise to improve the posture and balance of the body, and it also enhances the deficiency related to the posture. 

Start by getting in a push-up position and bend your elbows. All your weight should be on your forearms. Form a straight line from shoulders to the ankle and don’t let your hips, head, and shoulders drop. Hold this position for as long as you can and then wait for a minute before repeating it. Repeat it thrice. 

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2. Squats 

While performing squats, almost all our muscles are used, and performing it regularly makes these muscles strong. Doing squats correctly is very important as it can lead to problems. Performing squats in the right manner can help you reduce the risk of injuries and make tasks easier. It enhances the muscles that support leg extensions and protects any instability in the knees. It also helps in strengthening calf muscles and move faster. It is amazingly effective, and it also normalizes the production of the hormones. 

You can do this pose by standing with the hips and feet wide apart. Use your muscles and push your chest slightly outwards. Try to get a position like you are sitting on a chair by bending the knees and pushing the butts and the hips outwards. All your weight should be on your heels and ensure that your thighs are parallel to the ground. Raise your arms and makes them parallel to the ground. Get back to your initial position. 

3. Chair Pose 

Chair pose is one of the best poses that work great on the muscles of the arms and legs. This pose is also known as a fierce pose, and practicing this every day will definitely help you strengthen the muscles. This is one of the poses that are easy to perform and has many astonishing benefits. Apart from muscles, it is also beneficial for the digestion and the problems which are related to the immune system. It also helps in improving the pain of the joints and getting rid of some extra fat. 

Getting in chair pose is easy, stand straight with your feet slightly wider. Take a deep breath and raise your arms perpendicular to the floor; you can keep the arms parallel, together or facing inward. Breathe out, bend your knees in such a way that your thighs are parallel to the floor. Your knees should be out over the feet and torso slightly forward over the thigh. Stay in this posture for a few seconds and then straightens your knees while breathing out. 

4. Boat Pose 

Performing boat pose has many benefits for the entire body and strengthening of the core abdominal muscles, and the spinal muscles are two of the most benefited areas. It teaches self-control by greatly improving the concentration and enhancing the functioning of the mind. It is a challenging pose which stimulates the kidney and also improves digestion. 

To perform this pose, sit on the floor with legs extended outwards and keep your hands behind the hips. Lengthen your body from the hip bones and lean back onto the sitting bones. Now lift your feet and shins parallel to the mat. Extend the legs so that the tip of the toes is at the eye level or above it. Now the final step is to stretch the arms forward next to your legs and keep your palms facing downward. Keep your back straight and arms parallel to each other. Hold a posture for around thirty seconds to sixty seconds and release slowly by bringing the legs at an initial position.


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Jim Carson

Jim Carson is the writer for the mental health section of He is certified in clinical mental health counselling and has conducted cognitive behaviour therapy for war veterans struggling with PTSD. Professionally and personally, Jim is an astute observer of human behaviour that reflects well in his work.