Sometimes, people don’t do strengthening exercises because they simply aren’t sure where to begin. With that in mind, we have put together a few exercises to help ease you into strength training – no equipment required!
Side-Lying Hip Abductions
You may not think you need to strengthen your hips, but the benefits of side-lying hip abductions include reducing pain caused by weakness and overuse, activating muscles that have become inactive, and preventing your knees from caving inward.
- Start by lying on your side with your top leg straight and your bottom leg bent.
- Lift your top leg as you sustain the position of your body. Hold for five seconds, then lower. Note: Don’t let your hips open up.
- Repeat reps based on your goals.
Learn how to do proper side-lying hip abductions here.
Bridges
Bridges are excellent for strengthening your core, glutes, and hamstrings. They can also help with stability and ease lower-back pain.
- Lie on your back with your knees bent, feet flat on the ground, and arms extended along your sides.
- Push your feet, and then brace your core.
- Lift your bottom until your hips are fully extended, then slowly return to the starting position.
Learn how to do proper bridges here.
Squats
Squats are great for strengthening your lower body and core. They can also decrease your chance of injuring your knees and ankles.
- While standing, bend your knees and lower your hips as if you were sitting in a chair, making sure your knees stay behind your toes.
- Stand and repeat.
- You can also ease into regular squats by using a wall for balance or doing chair squats.
Learn how to do proper squats here.
Bicycle Crunches
Bicycle crunches are ideal for targeting your core, slimming down your waist, and improving flexibility.
- Lie on your back and bring your legs to a tabletop position.
- Place your hands behind your head with your elbows bent.
- Bring your right elbow to your left knee, then release and bring your left elbow to your right knee. Be sure to move slowly and with control.
Learn how to do proper bicycle crunches here.
Knee Push-Ups
Doing a regular push-up is no easy feat. To ease into the exercise, try knee push-ups instead. This will help you build upper-body and core strength and prevent you from injuring yourself while you get comfortable with the motion.
- Start in a push-up position with your knees on the floor and your feet crossed in the air. Keep your wrists directly underneath your shoulders.
- Bend your elbows to lower yourself to the ground, making sure your back stays straight
- Push up to the starting position, then repeat.