When the cold of winter comes, maintaining a regular fitness routine can be challenging, especially if going to the gym isn’t always an option. I encourage my clients to embrace the comfort of home with these effective home strength exercises. Carefully curated for ease of use and effectiveness, these moves require minimal equipment and deliver maximum results.
Whether you’re a seasoned exerciser or just starting your journey, these moves are designed to keep you on track and help you build strength, endurance and stability in the comfort of your own home. Consistency is key, so make these exercises a regular part of your winter training routine and see how you stay strong and energized all season long.
Let’s dive into the best at-home strength exercises that will keep you strong, energized, and on track all winter long. Read on to learn more about them, and when you’re done, be sure to check out 9 Lazy Ways to Lose Weight All Month.
Bodyweight squats for lower body strength
The bodyweight squat is a basic exercise that targets the quadriceps, hamstrings and glutes. This exercise not only builds lower body strength, but also engages your core, making it a great full body workout.
Stand with your feet shoulder width apart. Lower your body by bending your hips and knees while keeping your chest up. Make sure your knees don’t extend past your toes. Push through your heel to return to the starting position. Do three sets of 12-15 repetitions.
Pushups for upper body definition
Pushups are a classic, powerful exercise that targets the chest, shoulders, triceps and core. They require no equipment, making them perfect for maintaining upper body strength at home.
Start in a plank position with your hands shoulder-width apart. Lower your body by bending your elbows, keeping your body in a straight line. Push back up to starting position. Modify as needed by doing knee push-ups. Perform three sets of 10-15 repetitions.
Dumbbell rows for a strong back
Dumbbell rows are an effective way to target the upper back, floors and biceps. Strengthening these muscles not only improves posture, but also promotes a well-rounded physical structure.
Hold a dumbbell in each hand, palms facing your body. Hinge at the hips, keeping the back straight and the chest up. Pull the dumbbells toward your waist, squeezing your shoulder blades together. Lower the weights back down under control. Do three sets of 10-12 repetitions per arm.
Lunges for lower body endurance
Lunges are a versatile exercise that targets the quadriceps, hamstrings and glutes. They also activate stabilizing muscles, promoting balance and flexibility.
Stand with your feet together. Take a step forward with your right leg, lowering your body until both knees are bent at a 90-degree angle. Push your right leg off to return to the starting position. Repeat with the other leg. Do three sets of 10-12 reps per leg.
Planks on shoulders for core stability
The shoulder plank is a dynamic core exercise that engages your entire mid-body. This exercise not only builds core strength, but also improves stability and balance.
Start in a plank position with your wrists directly under your shoulders. Keeping your body in a straight line, tap your left shoulder with your right hand. Return to plank position and tap your left hand to your right shoulder. Keep your pelvis stable throughout the movement. Perform three sets of 10 taps on each side.
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
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