If going to the gym is difficult, there are 'super simple' strength exercises you can do at home. You don't have to use gym equipment; you can maintain your daily strength using household items. ▲Towel ▲Chair Learn how to perform full-body strength exercises using these items.

 

 

◇ 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. At this time, it is recommended to hold the towel tightly 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 about one-third of a towel placed on 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.

 

 

 

 

 

Lower body exercise using a chair

 

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 a 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.