Human body is made up of various muscles, but muscles on abdomen, waist and back are the core muscles, which should be trained overtime to achieve toned body line, elasticity and of course, for good health! The following are muscular strengthening workouts recommended by trainers you can do at home without expensive equipment! dd
Squats are rather simple movement that can be done whenever and wherever you are. However, it’s important to have the correct posture in order to see good results! It would be the best if someone can watch and correct your posture. But, if you are doing squats alone from home; have your head, shoulders, back and buttocks against the wall, then squat down slowly until your knee is in a 90 degrees angle. Keep that position for 3 seconds, and come back up. Repeat the movement to build muscle strength on calves and thighs, also help prevent varicose veins.
If your job involves sitting down or standing up all day, your leg muscles will tire. You can stretch your legs while sitting down, and bend your upper body down to hold the end of your feet. Hold the position for 5 seconds, then let go. You can also bring your legs up to your chest. Repeat the motion to relax the back of your calf muscles, and prevent pins and needles (numbness). Repeating a tiptoe motion is also good for stretching, and this can be done when sitting or standing.
PlankPlanks are amazing for building core muscles, it looks simple and easy, but it will be difficult for those who do not have muscular strength. If you have a bad slouching posture and suffer from neck or herniated disc, planks are great for improving the symptoms and strengthening the back muscles. Lie facing down on the mat, your elbows and shoulders should hold a right angle. Add strength on your thighs and hip to lift off the mat. Hold a light fist, then, maintain your body from head to toe in a straight position. Your eyes should be looking down on the mat. Planks should be slowly increased over time for more effective results!
It is important to have enough protein along with muscular strengthening workouts! You should consume protein within 30 minutes of exercise, and add 10 grams within your daily meal as well.