Strength-training is an important part of a well-rounded exercise program. In addition to performing cardiovascular exercises and doing stretching on a regular basis, strength-training is required to develop your muscular endurance, improve your bone density, improve your posture, reduce your risk of developing osteoporosis and to build muscle mass. The majority of adults have extremely busy and hectic lives, with multiple responsibilities to their careers and families. Finding time to do basic strength-training can often prove to be difficult. Listed below are simple strength-training exercises that you can do in the peace and quiet of your own home.
Exercise for Your Quadriceps (Thighs): STRAIGHT LEG RAISE
Instructions:
a) Lie down on your back on an exercise mat or thick towel. Bend your left knee, keeping your left foot planted on the floor.
b) Extend your right leg straight on the floor, being careful not to lock your knee. Slowly raise your straight right leg about twelve inches off the floor. Hold your right leg extended in the air for a count of twenty. Keep your right foot flexed. Lower your right leg back to the floor in a slow and controlled manner.
c) Reverse the process now and bend your right knee, keeping your right foot planted on the floor.
d) Extend your left leg straight on the floor, being careful not to lock your knee. Slowly raise your straight left leg about twelve inches off the floor. Hold your left leg extended in the air for a count of twenty. Keep your left foot flexed. Lower your left leg back to the floor in a slow and controlled manner.
e) Perform 2 sets of 10 repetitions on each leg, alternating your legs each time.
Exercise for Your Glutes (Butt): SQUAT
Instructions:
a) Stand with your feet hip-width apart. Move your weight slightly back on your heels. Place your hands on your hips. Bring your abdominal muscles in. Stand up straight with balanced shoulders and a lifted chest.
b) Sit back and downward, pretending that there is a chair directly behind you. Lower your body down as far as possible without leading your upper body forward by more than several inches. Avoid allowing your knees to move out in front of your toes. Hold the squatting position for a count of ten. Then carefully return to the standing position, being careful not to lock your knees.
c) Perform 2 or 3 sets of 10 repetitions, taking a short break between each set.
