Exercises do not necessarily mean that you should go to the gym and perform some sets of activities but it just means indulging in some form of physical activity. Similarly, in order to strengthen the muscles, one can perform some sets of exercises at home that doesn’t even require any equipment. Strengthening exercises protect the muscles and increase the strength and the endurance. Regular exercising strengthens the muscles and keeps the bones strong.

 Strengthen Your Muscle With These Exercises

1. Plank

Plank is a popular exercise that should be the part of everyone’s work routine as it helps you 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 also helps in toning the body and making it fit. It is considered as an effective exercise to improve the posture and balance of the body and it also improves the deficiency related to the posture. Stomach and back muscles are highly impacted.

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 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 but if it is performed in a right way, it can help you reduce the risk of injuries and makes many 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 makes the movement 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 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 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 backward onto the sitting bones. Now lift your feet and shins parallel to the mat. Extend your legs in such a way 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.

Exercises not only strengthen the muscles but has many other benefits. Just a single exercise can throw major effects in the functioning of the body. It also increases relaxation, better sleep, a strong immune system and many other improvements. Share this post with your family and friends and create awareness. Stay Safe, Stay Healthy!!


 

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