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Muscular strength relates to a body’s ability to move and lift objects and is measures by how much force you can exert and lift for a short period of time. There are several activities and exercises one can perform to strengthen muscle strength, including resistance training such as weight lighting, body weight exercises and resistance band exercises.
In this blog, you will learn about several examples of muscle strengthening activities and exercises. Let’s look at a few!
Muscle Strengthening Activities & Exercises
Here is a list of activities and exercises one can perform to make their muscles stronger.
Squats
Do 5 sets of squats with 25 repetitions. You can also increase the number of reps in each set according to your capabilities. Follow these steps:
- Stand straight with your feet placed at shoulder distance and toes pointing forward
- Bend your legs and drop your hips down to the height of your knees to form a 90-degree angle at the bottom of the movement
- Use the weight on your heels to push yourself back up, squeezing your glutes while going all the way up in a standing position
Remember to maintain a good form by keeping the chest out and shoulders back. If you wish to work out on your inside of the thighs, point your toes outside and widen your stance for better movement and variation.
Single-Leg Deadlift
Whether it’s a one-legged deadlift, a step-up, or a reverse lunge, one-legged exercises are critical to getting stronger as they try to identify and improve imbalances through strength. One-legged movements also require a lot of core stability, so your abs work too. Try them without adding weight until you regain your balance.
- Stand with your feet shoulder-width apart and activate your core.
- Step back with your right foot, land on the ball of your right foot, and keep your right heel off the ground.
- Bend both knees 90 degrees as you descend into a lunge. Focus on keeping your core moving and keeping your hips bent (don’t stick your butt out). Sometimes it can be helpful to put your hands on your hips so that your hips don’t tilt to the side or back and forth.
- Squeeze the heel of your left foot to return to your starting position. You can do all of your reps in a row or switch sides.
Plank
Perform this exercise in 5 reps with holding intervals of 30 to 40 seconds each, by doing this:
- Start with lying flat on your stomach with your legs flat and upper torso propped by the forearms
- Using all the muscle strength on your lower back and shoulders, pull your hips up from the ground
- Hold the position for as long as you can, but at least for 30 to 40 seconds minimum
- Slowly go down and relax. This completes one rep
Once your arms start quivering, learn that it is a good indication that you are pushing your limits and it is going well for you.
Glute Bridge
The bridge targets one of the largest muscles in the lower half, the glutes. They also make a significant contribution to the development of leg strength and core stabilization.
- Lie on your back with your knees bent and feet flat at hip height. Hold a dumbbell in each hand and place it just below your hipbone. This is the starting position.
- Squeeze your glutes and abs and press your heels up to lift your hips a few inches off the floor until your body is in a straight line from your shoulders to your knees.
- Hold for a second, then slowly lower your hips to return to the starting position. This completes one rep.
Forward Lunges
Perform forward lunges in sets of 5 with 30 lunges each by following these steps:
- Stand straight with your feet, shoulder-width apart
- Using your left leg, take a long step forward and drop your body as low as you can, touching your back leg on the ground
- Push down your front heel to come back in standing position
- Repeat the same steps with the right leg
Make sure you resist the urge to drop your torso, so keep your stomach upright.
Kettlebell Swing
Perform this exercise in sets of 5 with 20 repetitions. Follow these steps:
- Stand in a hinge position, not as low as a squat with feet shoulder-width apart
- Put your weight on the glutes to extend your hips fully at the top
- Start swinging the kettlebell, holding it with both the hands
- Bring the kettlebell up to chest level and swing it all the way down, between both your legs, maintaining the squat position
Kettlebell is effective to train speed-strength-endurance with minimal injury risk.
Hollow Body Hold
The Hollow Body Position is an amazing exercise that teaches you how to create full body tension and really maintain that core stability. If the traditional hollow body hold is too difficult, you can change it by bending your knees or keeping your arms forward instead of above your head.
- Lie on your back on a mat with your legs straight and arms stretched over your head, and hold them close to your ears.
- Contract your abs to press your lower back against the floor.
- Point your toes, bring your thighs together, squeeze your glutes, and lift your legs off the floor.
- Lift your shoulders off the floor and keep your head in a neutral position so that there is no strain on your neck. Your legs and middle back should be off the floor, and you should be in the shape of a banana with only your lower back and hips on the floor.
- Hold this position for the prescribed time.
Conclusion
Follow these simple exercises and activities in order to strengthen your core and muscles. Planks, Lunges, Resistance Exercises and Deadlifts can all help in making your muscles stronger. Try these at home and let us know if you feel stronger and better.
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