‘All work and no play make Jack a dull boy – We’re all aware of this famous quote which emphasizes the importance of physical activities. People follow several rigorous workout routines to gain better body structure, strong muscles, and abs. Some people prefer Battle Ropes to increase their endurance, if you’re one of them then you can go to this site to look for the best battle ropes. This article provides a 16-step workout routine for stronger muscles at the convenience of your home and personal time.
1. JUMPING JACKS –
You should start with simple exercises such as Jumping Jacks. This exercise is done by standing with your feet and your arms by your sides. Then, jump with your feet apart and hands over your head. Return to the initial position and then repeat the steps several times. This exercise relaxes your body and loosens up your muscles, preparing them for the upcoming rigorous exercises. This exercise works mainly on your calf muscles, thighs, and abdomen.
2. SQUATS –
Squats work on the thighs, quads, core, and lower body. Stand with our feet apart. Now stretch your arms forward. Next, lower your body until your thighs are parallel to the floor, similar to sitting on a chair. Now return to the initial position and repeat the same steps. Squats also help in strengthening the core.
3. LUNGES –
Stand with your feet apart. Now bring one leg forward and bend forward, so your thighs are parallel to the ground. Keep your back straight during the exercise. Switch legs alternatively. This helps strengthen calf muscles.
4. SUPERMAN –
It is essential to give small breaks between straining exercises. This exercise relaxes the muscles and at the same time gives your body a break from the intense exercises. Lie on your stomach and extend your hands straight over your head. Now raise both your hands and legs off the floor. Hold this position for a few seconds. Repeat this exercise for 30 seconds to a minute.
5. SIT-UPS –
Sit-ups strengthen leg and core muscles. Keep your back straight and bend down to sit with your knees folded without touching the ground. Stand back up and repeat the exercise.
6. BURPEES –
Start in the squat position. Next stretch your hands over your head and jump to stand up. Now repeat the exercise. This strengthens core and leg muscles.
7. PLANK –
Lie on the floor on your toes and forearms and lift your body off the ground. The body weight should be supported by the forearms and toes only. Hold your body straight and hold this position as long as possible. This exercise strengthens the abdomen, back, and shoulder muscles.
8. PUSH-UPS –
Lie on the ground in a way your palms and toes are touching the floor and lift your body off the ground. Keep your hands straight. Now, bring your body down close to the ground by bending your hands and returning to the initial position. Repeat this exercise. Push-ups help strengthen arm and core strength.
9. CRUNCHES –
Lie on the floor. Now place your hands behind your head. Raise your knees, bring your right elbow towards your left knee, and then bring your left elbow toward your right knee. Repeat the exercise. This exercise helps in strengthening the core.
10. BUTT BRIDGE –
Lie flat on the floor and lift your hips off the floor while keeping your back straight. Hold this position as long as possible. This exercise strengthens the abdomen, lower back, and glutes.
11. PLANK JACKS –
Start in the straight arm plank position with hands under the shoulder on the ground and feet together. Now hop your feet apart and land on your toes. Return to the initial position and repeat the exercise several times. This exercise strengthens shoulder, abdomen, and leg muscles.
12. WEIGHTS AND PULL-UP BARS –
Lifting weights should be a part of our workout routines as it helps strengthen our core, arm, and chest muscles. The weights can depend on the person’s body mass. Start from lower weights and progressively increase the weights. Weights and Pull-up bars are the best exercises to strengthen muscles.
13. MODIFIED BURPEES –
Modified burpees are as effective as burpees. Stand with your feet apart almost to your shoulder’s width. Now bend down, put your hands on the ground, and kick your feet backward. Bring your feet back and jump up. Repeat the same steps several times. This exercise helps strengthen the calf and thigh muscles and lose excessive fat.
14. HIGH STEPPING–
Run in place while lifting, pulling your knees as high as possible with each step. Keep your back/ upper body straight throughout the exercise. This exercise works on your abdomen and leg muscles.
15. MOUNTAIN CLIMBER–
Get to the push-up position. Now bend your right knee towards the chest and straighten the left leg. Then, quickly switch from one leg to another. Repeat the steps and adjust, increase or decrease, the pace. This exercise works on the abdomen and thigh muscles and strengthens the same.
16. COBRA STRETCH–
The last exercise is the Cobra Stretch. After a rigorous workout session, it is important to give your body some rest and time to allow the muscles to relax and stretch. Lie down on your stomach and bend your elbows with your hands beneath your shoulders. Push your chest off the ground and stretch as much as possible. Now hold this position for a few seconds. This exercise works on your core and allows your body to relax.
These exercises help strengthen the core, legs, arms, and shoulder muscles. It is important to remain consistent throughout the workout routine. Before the workout, warm-up or stretching exercises can help loosen the muscles and prepare the body. It is essential to stay hydrated. Along with the routine, all these steps can strengthen our muscles and help us stay fit.
