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Top 10 Strength Training Exercises to do at Home

Short on time? These strength training exercises can be done any time, any place.

Strength training exercises are one of the most beneficial things you can do for your body. You will be able to do cardio exercises better and you will have more energy and strength as you complete daily tasks too. You do not need to have a gym to do strength exercises because there are many exercises that you can do in your home exercise routine. With a pair of hand weights or even some soup cans or the weight of your own body you can do a great-home exercise workout.

Here are some of the strength training exercises you can do in your home exercise routine:


Doing lunges work on your hamstrings, quads and gluteus muscles. With your feet shoulder width apart and your hands on your hips, step forward on long stride. Bend your knee forward and keep your heels flat to the ground. Lean gently into your stride and hold.


Strengthen your quads, gluteus muscles and calf muscles. With your feet shoulder width apart, bend at the knees and lower yourself as low as you can. Aim to have your thighs parallel to the floor and then slowly return to the starting position.

Back Extensions

This exercise works your upper and middle back. Lie on the floor facedown and put your fingers to your ears. Lift your chest and shoulder off the ground, hold and return to the starting position.


Upper, middle and lower back are strengthened in this exercise. Get onto all fours. Keep your back flat and focus your eyes on the mat with your neck straight. Raise your left arm in front you and your right leg behind you until your body is one long line from toe to finger tips. Hold for up to 30 seconds.

Plank Pose

Put yourself in a pushup position with your hands directly under your shoulders. Hold your body in a plank position. Your neck and head should be in line with your spine. Stay in position as long as possible.

Push Ups

Get on all fours and lower your feet behind you, supporting yourself on your toes (or knees) and your hands. Keep your back flat and lower yourself slowly to the ground. Bend at the elbows only.

Abductor Squeeze

Lay flat on the ground on your back with your knees bent. Place a ball (or another flexible object) between your knees. Squeeze your knees together for 30 seconds.

Bridge Pose

Lie on your back and bend your knees and keep them separated hip width apart. Your feet should be flat on the ground as you lift your hips to the ceiling. Press your feet into the ground, hold for a count and return to the starting position.

Leg Curls

Begin on all fours with your forearms on the ground and your knees under your hips. Extend your right leg behind you and bend it at the knee. Straighten and repeat. Switch to the other leg.

Reverse crunches

Lie on the floor on your back. Raise your legs in the air and lift your hips a couple of inches off the ground. Put your arms flat out to the sides for stability or cross them over your chest for more of a challenge.

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