Muscle workout: thigh adductors
Two good exercises to strengthen your thighs.
Lie on your back, hands on the ground beside your body, with knees pointing upwards. Place a soft ball between your knees.
Lift your heels off the ground until your legs are at a 90 degree angle. Now slightly squeeze the ball with your knees, pausing for a few seconds.
Do 3x sets 8 to 12 reps.
Stand with your feet wide apart and your toes pointing out to the sides. Squat to the right keeping your back straight at all times.
Squat as low as is comfortable keeping your knees in line with your toes. Return to the staring position then repeat squatting to the left side.
Do 3x sets of 20 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: 28/09/2020
Muscle workout: trapezius
The trapezius muscles are needed to raise your arms and they support your shoulders. Trapezius muscles are flat triangle-shaped muscles that extend from your neck across your left and right shoulder blades, down your spine to the middle of your back.
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.
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: 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.
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.