Muscle workout: abdominals
Here are two effective exercises the strengthen your abdominal muscles.
Lie flat on the floor, pull your navel in to target your deep abs while pressing your lower back into the ground. Place your hands behind your head and bring your knees in towards your chest. Lift your shoulders off the ground using your abs, don’t pull your head up with your neck.
Straighten one leg while rotating your entire upper body towards the stationary bent knee. Bring your opposite elbow across to touch the stationary bent knee. Repeat on the opposite side.
Do 3x sets of 20 reps.
Lie on your back. Bend at your hips raising your legs straight into the air perpendicular to your torso. Pull your naval in towards your spine to engage your core. Lift hips slightly off the floor, legs remain pointing straight up then slowly lower hips back to the floor.
Do 3x sets of 10 reps
The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.
Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.
Last Reviewed: 30/11/2020
Muscle workout: hamstrings
Hamstrings are the muscles located at the back of your thigh that run from your hip to behind your knee. Hamstrings make it possible to extend your leg straight behind your body and bend it at your knee. Healthy hamstring muscles should be strong and flexible to easily lengthen and contract your leg.
Stretching: an illustrated guide
Stretching exercises encourage lengthening of your muscles and their associated tendons, and oppose the shortening and tightening of muscles that can occur immediately after vigorous exercise, and as a product of ageing and inactivity.
Strength training exercises
Challenging your muscles with strength training exercises 2 or 3 times each week can improve the strength and tone of your muscles.
Muscle workout: back
Strengthening your back muscles is important as these muscles enable you to stand up straight, they support and protect your spine and help to reach, pull and extend your arms and torso.
Muscle workout: chest
Having a strong chest helps to improve the strength in your back muscles and maintain a good posture. Your chest muscles are used for moving your arms across your body and up and down as well as pushing the body away from the arms, as you do when you do push-ups.