Pull-Ups
Pull-ups are a classic upper-body exercise that utilize your body weight as resistance. They primarily target the muscles in your back and biceps. To perform a pull-up, grip a bar overhead with your palms facing towards you, then pull yourself up until your chin.
Push-Ups
Push-ups are effective for strengthening the chest, shoulders, and triceps, while also engaging the core for stability. Beginners can modify push-ups by dropping their knees to the floor, ensuring a straight line from shoulders to knees during.
Glute Bridges
Glute bridges are essential for activating and strengthening the gluteal muscles, which are the largest muscles in the body. This exercise helps prevent injury and reduces lower back pain caused by prolonged sitting. To perform a glute bridge, lie on your back.
Squats
Squats are a fundamental lower-body exercise that targets the glutes, quadriceps, and hamstrings, while also engaging the core for stability. They can be performed using only body weight or adding resistance with dumbbells, kettlebells, or a barbell.
Deadlifts
Deadlifts are essential for developing strength in the glutes, hamstrings, and core, and for improving lifting mechanics to prevent back injuries. Start with proper form by practicing without weights, then gradually add weight using dumbbells.
Walking Lunges
Walking lunges are a dynamic lower-body exercise that targets the glutes, quadriceps, and hamstrings, while also improving balance and stability. Begin in a standing position, take a step forward, lower your body until both knees are bent at a 90-degree
Biceps Curls
Biceps curls isolate and strengthen the muscles on the front of the upper arms. This exercise can be performed with dumbbells, barbells, or resistance bands. Stand with feet hip-width apart, hold weights with palms facing forward, and lift the weights towards.
Overhead Triceps Extensions
Overhead triceps extensions target the muscles at the back of the upper arms (triceps), helping to improve muscle tone and strength. This exercise can be done with a dumbbell or kettlebell. Stand or sit with your back straight, hold the weight overhead.