Strength training exercises at home can generally be done without any weights, but it's a good idea to have rubber tubings, cross-training shoes, some general fitness videos, light dumbbells, athletic gear and jump ropes.
You can improvise and get some makeshift weights. Try some books, water-filled containers, soup cans or cloth grocery bags.
Strength Training Exercises At Home For The Upper Body.
 Start with a warm up and deep breathing
For best results, warm up for 10-15 minutes with light aerobic exercise (walking, cycling, jogging). Deep breathing and stretching for 3-5 minutes before you begin strength training helps the muscles relax and rejuvenate.
Push-ups
Depending on your fitness level, try this exercise standing and facing a wall, lying on your stomach with your knees bent, or on your stomach with your legs straight and toes touching the ground. Always keep the shoulders and hips in a straight line during practise.
For more information on push-ups and chest exercises, download a free, full colour exercise routine of the best chest exercises.
Seated Rows
Sitting on the floor with your legs straight, wrap a rubber tubing behind the soles of your feet. With one end in each hand, squeeze your shoulder blades together by bringing your elbows behind you while stretching the band. Return to the starting position. This is one of the most effective strength training exercises at home for the upper back.
Triceps Dips
With the palms of your hands on a chair or bench and your feet on the floor, scoot your rear end off the end of the chair. Bend your elbows, lowering your body, then straighten your arms to return to the starting position.
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strength training exercises at home today!
Shoulder Raises
With or without our makeshift weights in your hands, raise your shoulders up toward your ears, hold, then relax.
Overhead Shoulder Presses
With a weight in each hand, bring your hands up to ear level with your arms forming 90-degree angles for the starting position. Straighten your arms and lift the weights above your head. Return to the starting position.
 Lateral Shoulder Raises
Holding weights by your side, raise both arms out to the side no higher than shoulder height. Keep your elbows slightly bent to minimize elbow strain. Slowly lower the weights to the side. Pause for 1-2 seconds and raise again.
Biceps Curls
Be creative with bicep curls: Holding a filled grocery bag in each hand, arms and elbows tucked in by your sides, bend your elbows, bringing your hands up toward your shoulders with your palms facing you. Slowly return your hands down by your sides.
Strength Training Exercises At Home For The Abdominals
You can get very creative with strength training exercises at home for the abdominals. All you need is an exercise mat and a burning desire for flat, toned abdominals!
Regular Abdominal crunches
Find a mat and lie on your back, with your hands clasped behind your neck. With knees bent – get ready to pull the torso up towards the knees using only the abdominal muscles. Inhale deeply, and then slowly curl your upper body towards your knees like a carpet. Focus on shortening and lengthening the distance between the rib cage and pelvis while you exhale. This is called the regular crunch. Practice 10 to 15 repetitions once daily.
Reverse Abdominal crunches
Strength training exercises at home include emphasis on the lower abdominal muscles. In a reverse crunch, keep your hips and knees bent to 90 degrees while you are lying flat on the floor. Cross one ankle over the other. Inhale deeply; thrust your knees up towards the ceiling as you exhale. This is especially beneficial for the lower abdominals. Practice 3 to 4 repetitions once daily.
Standing Trunk twists
In a standing position, bend forward and try to touch the tip of the right index finger to your left foot and vice versa. Practice 10-15 repetitions once daily.
Good luck with the exercises! Remember, this is just a sample. If you would like to download a free, full colour home exercise routine, register today with your name and primary email address.
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