Easy Strength Exercises

By:
Liz Neporent

Strength training builds lean muscle, which boosts metabolism and helps burn calories. During each exercise session, choose one move for each body part and do 15 repetitions. If you're just starting out, one set will be enough; as you improve, build to three sets. Weights should be heavy enough that you feel challenged during the last few repetitions (be sure to add weight as you get stronger). Once you get the routine down, you should be able to do one set of 15 repetitions for every part of the body in about 15 minutes. You don't need to buy a set of weights to complete these exercises -- simply grab a bottle of bleach or your child's book bag!

Ready to get started? Choose one move for each of these body parts:

• Glutes (buttocks)
  
• Quadriceps (front of thighs)
  
• Hamstrings (back of thighs)
  
• Calves
  
• Chest
  
• Back
  
• Shoulders
  
• Biceps (front of arms)
  
• Triceps (back of arms)
  
• Abs
  

 

Glutes

Squat
1. Stand with your feet as wide as your hips, your weight slightly back on your heels, and place your hands on your hips. Pull your abdominals in, stand up tall with square shoulders and a lifted chest.

2. Sit back and down, as if you're sitting into a chair directly behind you. Lower as far as you can without leaning your upper body more than a few inches forward (this depends on your flexibility and your build). If you can bend your knees far enough that your thighs are parallel to the floor, don't go any further than that, and don't allow your knees to travel out in front of your toes. Once you feel your upper body fold forward over your thighs, straighten your legs and stand back up. Take care not to lock your knees at the top of the movement.

Glute Press
1. Kneel on your elbows and knees on top of a thick towel, with your knees directly under your hips and your elbows under your shoulders. Clasp your hands together or turn your palms toward the floor. Flex your right foot so that it is perpendicular to the floor. Tilt your chin slightly toward your chest, and pull your abdominals in so that your back doesn't sag toward the floor.

2. Keeping your knee bent, lift your right leg and raise your knee to hip level. Then slowly lower your leg back down. Between repetitions, your knee should almost, but not quite, touch the floor. Complete all the repetitions with one leg before switching sides.

Quadriceps (front of thighs)

Alternate Lunges
1. Stand with your feet as wide as your hips, your weight back a little on your heels, and place your hands on your hips. Pull your abdominals in, stand up tall with square shoulders and a lifted chest.

2. Lift your right toe slightly, and leading with your right heel, step your right foot forward about a stride's length, as if you're trying to step over a crack on the sidewalk. As your foot touches the floor, bend both knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it. Your left heel will lift up off the floor. Press off the ball of your foot, and step back to the standing position.

3. Do the next repetition with your left leg and continue alternating legs until you have completed the set.

Straight Leg Raise
1. Roll up a bath towel. Sit on the floor and lean against a wall with your legs straight out in front of you. (Or, bend the non-working knee into your chest if that's more comfortable.) Place the towel underneath the well of your right knee.

2. Squeeze your quadriceps tightly and press down on the towel. Hold for five slow counts, relax, and repeat until you complete the set. Then switch legs.

Stationary Lunge
1. Stand tall with your legs straddled about a stride's length apart.

2. Bend both knees until your front thigh is parallel to the floor and your back leg is perpendicular to it, with your back knee hovering just above the floor. Stand back up to the start taking care not to lock your knees or overarch your back. Complete all reps before switching legs.

 

Hamstrings

Kneeling Leg Curl
1. Kneel on your elbows and knees on top of a thick towel, with your knees directly under your hips and your elbows under your shoulders. Clasp your hands together or turn your palms toward the floor. Flex your right foot so that it is perpendicular to the floor. Tilt your chin slightly toward your chest, and pull your abdominals in so that your back doesn't sag toward the floor. Keeping your knee bent, lift your right leg and raise your knee to hip level.

2. Slowly extend your leg out straight behind you and then bend back in again. Complete all the repetitions with one leg before switching sides.

Leg and Back Bridge
1. Lie on your back with your knees bent and feet flat on the floor about hip-width apart. Rest your arms wherever they're most comfortable. Gently press your back down and pull your abdominals in toward your spine. Don't tilt your head up and back.

2. Press your feet downward, pull abdominals inward and tuck pelvis under, so that you gently curl entire back, from buttocks to shoulder blades, up off the floor. Hold position for 5 slow counts and slowly roll back down to start.

Calves

Toe Raise
1. Stand tall and rest your hands against a wall or a sturdy object for balance.

2. Raise up on the tips of your toes and raise your heels up off the floor. Hold the position for a moment, and then lower your heels back down.

Toe Raise with Step
1. Stand on the edge of a step. (Or, if you have a step aerobics platform, place two sets of risers underneath the platform.) Stand tall with the balls of your feet firmly planted on the step and your heels hanging over the edge. Rest your hands against a wall or a sturdy object for balance. Stand tall with your abdominals pulled in.

2. Raise your heels a few inches above the edge of the step so that you're on your tiptoes. Hold the position for a moment, and then lower your heels back down. Lower your heels below the platform in order to stretch your calf muscles.

 

Chest

Push-Ups
1. Lie on your stomach, bend your knees, and cross your ankles. Bend your elbows and place your palms on the floor a bit to the side and in front of your shoulders. Straighten your arms and lift your body so you're balanced on your palms and knees. Tuck your chin a few inches toward your chest so your forehead faces the floor. Tighten your abdominals.

2. Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower only until your upper arms are parallel to the floor. Push back up.

Dumbbell Press
1. Lie on a bench, aerobic step or (if you don't have either) the floor with your knees bent, feet flat on the floor and a dumbbell in each hand. Push the dumbbells up so your arms are directly over your shoulders and your palms face away from you. Pull your abdominals in, but don't jam your back into the bench or floor; don't let it arch way up, either. Tilt your chin toward your chest.

2. Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders. Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the bench.

Fly
1. Lie on a bench, aerobic step or (if you don't have either) the floor with your knees bent, feet flat on the floor and a dumbbell in each hand. Push the dumbbells up so your arms are directly over your shoulders and your palms face in towards each other. Pull your abdominals in but don't jam your back into the bench or floor; don't let it arch way up, either. Tilt your chin toward your chest.

2. Lower the dumbbells down and out to the side until your elbows are slightly below your shoulders. Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the bench.

Back

One-Arm Row
1. Stand to the right of your weight bench and hold a dumbbell in your right hand with your palm facing in. Pull your abdominals in and bend forward from your hips so that your back is naturally arched and roughly parallel with the floor and your knees are slightly bent. Place your left hand on top of the bench for support and let your right arm hang down. Tilt your chin toward your chest so that your neck is in line with the rest of your spine.

2. Pull your right arm up until your elbow is pointing to the ceiling and your hand brushes against your waist. Lower the weight slowly back down.

Pullover
1. Holding a single dumbbell with both hands, lie on the bench with your feet flat on the floor and your arms directly over your shoulders. Turn your palms up so that one end of the dumbbell is resting in the gap between your palms and the other end is hanging down over your face. Pull your abdominals in but make sure your back is relaxed and arched naturally.

2. Keeping your elbows slightly bent, lower the weight behind your head until the bottom end of the dumbbell is directly behind your head. Pull the dumbbell back up overhead, keeping the same slight bend in your elbows throughout the motion.

 

Shoulders

Shoulder Press
1. Hold a dumbbell in each hand and sit on a bench with back support. Plant your feet firmly on the floor about hip-width apart. Bend your elbows and raise your upper arms to shoulder height, so that the dumbbells are at ear level. Pull your abdominals in, so that there's a slight gap between the small of your back and the bench. Place the back of your head against the pad.

2. Push the dumbbells up and in until the ends of the dumbbells are nearly touching directly over your head, and then lower the dumbbells back to ear level.

Lateral Raise
1. Hold a dumbbell in each hand and stand up tall with your feet as wide as your hips. Bend your elbows a little, turn your palms toward each other, and bring the dumbbells together in front of the tops of your thighs. Pull your abdominals in.

2. Lift your arms up and out to the sides until the dumbbells are just below shoulder height. Slowly lower the weights back down. It may help to imagine that you're airing out your armpits as you raise the weights.

Biceps (front of arms)

Dumbbell Biceps Curls
1. Hold a dumbbell in each hand and stand with your feet as wide as your hips. Let your arms hang down at your sides with your palms facing in. Pull your abdominals in, stand tall, and keep your knees relaxed.

2. Curl your right arm close to your shoulder, twisting your palm as you go so that it faces the front of your shoulder at the top of the movement. Slowly lower the dumbbell back down, and then repeat with your left arm. Continue alternating until you've completed the set.

Concentration Curls
1. Hold a dumbbell in your right hand and sit on the edge of a bench or chair with your feet a few inches wider than your hips. Lean forward from your hips and place your right elbow against the inside of your right thigh, just behind your knee. The weight should hang down near the inside of your ankle. Place your left palm on top of your left thigh.

2. Bend your arm and curl the dumbbell almost up to your shoulder, and then straighten your arm to lower the weight back down.

 

Triceps

Kick Backs
1. Hold a dumbbell in your right hand and stand next to the long side of your bench. Lean forward at the hips until your upper body is at a 45-degree angle to the floor, and place your free hand on top of the bench for support. Bend your right elbow so that your upper arm is parallel to the floor, your forearm is perpendicular to it, and your palm faces in. Keep your elbow close to your waist. Pull your abdominals in and relax your knees.

2. Keeping your upper arm still, straighten your arm behind you until the end of the dumbbell is pointing down. Slowly bend your arm to lower the weight. When you've completed the set, repeat with your left arm.

Overhead Triceps Press
1. Sit or stand tall. While holding the dumbbell in one hand raise your arm up overhead. Place your other hand firmly on your elbow for support and to keep your arm stable.

2. Bend your elbow so that the dumbbell travels diagonally and downward behind your head. Extend your arm straight to return to the start. Complete all repetitions and then repeat with the other arm.

Abdominals

Basic Crunch
1. Lie on the floor with your feet hip width apart. Cradle your head in your hands without lacing your fingers together and with your elbows rounded slightly inward. Tilt your chin a small way towards your chest and pull your abdominal muscles in.

2. Exhale through your mouth as you curl your head, neck and shoulders up off the floor. Hold at the top of the movement for a moment, then inhale as you slowly lower down.

Twist Crunch
1. Same as the Basic Crunch

2. Exhale through your mouth and curl your head, neck and shoulders up and towards the left. Hold at the top of the movement then lower to the start. Twist to the right on the next rep and continue alternating until you complete the set. Note: Don't just twist your elbows from side to side. Really concentrate on twisting from your middle!