6 'super simple' strength exercises you can do at home

 

Back and abdominal exercises using a towel

Towel Lat Pulldown

Lat pulldown is an exercise that stimulates the upper back muscles. Hold a towel and extend your arms forward in a straight line. While continuously applying force to spread your arms to the sides, lift your arms upward. Then, lower the towel behind your ears and below the back of your head. It is recommended to hold the towel taut and perform the movement slowly. Using the pulling force after gripping the towel, this exercise evenly stimulates and strengthens the shoulder, back, and chest muscles.

Towel Crunch=

Crunches are a good exercise for developing the upper abdominal muscles and reducing belly fat. Lie down with a towel placed about one-third of the way up your back, then lift your shoulders using the towel as if doing a sit-up. When lifting your shoulders, focus on the movement of the upper abdominal muscles. To avoid injury, do not overexert your neck; keep your neck relaxed and lift only about 45 degrees. Exhale when exerting force, and inhale when relaxing.

Bottled water vent over lateral raise

The bent-over lateral raise is an exercise that stimulates the rear shoulder. While slightly bending the hips and leaning forward, hold a water bottle and lift your arms to the sides, then lower them repeatedly. It is better not to fully straighten the elbows but to keep them slightly bent. If you have knee issues, it is advisable to sit lightly on a chair while performing the exercise.

Bottled water triceps push-down

This is an effective exercise for removing arm fat and creating slender arms. Hold a water bottle in each hand and keep your waist straight as you bend your upper body forward. Align your shoulder line and elbow line horizontally, then slowly straighten your elbows. Be careful not to let your elbows sag downward, as straightening the elbows helps strengthen the muscles between the shoulders and elbows.

▷Chair Leg Extension=

Sit upright with your back straight in the chair. In this position, straighten your knees so that your legs are horizontal to the ground and hold for 5 seconds before lowering them. To stimulate the calf muscles, it is recommended to keep the ankle at a right angle. Repeating this movement will strengthen the front thigh muscles.

Chair squat=

The squat movement helps strengthen the thigh and hip muscles. First, hold onto the backrest of a chair, stand with your feet shoulder-width apart, and slowly bend your knees to sit down. If you are accustomed to exercising while holding onto the chair, try sitting down and standing up without holding on. Keep both hands in front of your chest and clasp your fingers to maintain balance.