Top Exercises to Become Strong - 2021 - Develop Muscle Strength

Top Exercises To Become Stronger and 

Develop Strength

 

Table of Content- 

1. 5 Exercise's to become strong quickly.
2. Top 5 Exercises to reduce belly fat.

1. Push-Up

Push-up is an amazing exercise to develop arm strength and helps extremely to become strong.

How to do Push-up -

• Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and core and glutes engaged.

• Bend your elbows and lower your body to the floor. Drop to your knees if needed.

• Push through the palms of your hands to straighten your arms

Benefits of Push-ups -

1. It helps us to strengthen our arms.

2. It increases our muscle power.

3. I think it also helps us to develop our chest muscles.

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2. Squat

Squats incorporate almost all the muscles in your legs and core. They develop the strength of your legs.

How to do squats-

• Stand with your feet slightly wider than hip-width apart.
• Lower your hips into a squat as you bend your knees and keep your back flat.
• Continue to lower yourself until your thighs are parallel to the floor.
• Push into the floor through your heels to return to start.

Benefits of Squats -

• Squats help to develop leg muscles.
• It helps to strengthen our leg muscles.
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3. Hollow Body Hold

The hollow-body hold is such an amazing exercise to teach you how to create total body tension and really maintain that core stability

How to do Hollow Body Hold-

• Lie faceup on a mat with your legs extended and arms straight over your head, keeping them close to your ears.

• Contract your abs to press your low back into the ground.

• Point your toes, squeeze your thighs together, squeeze your glutes, and lift your legs off the ground.

• Lift your shoulders off the ground and keep your head in a neutral position so that you’re not straining your neck. Your legs and mid-back should both be off the ground, and you should be in the shape of a banana, with just your low back and hips on the ground.

Benefits of Hollow body hold -

• Hollow body hold is an effective exercise to strengthen our core body.
• It can also help us to build six-packs.
• It also helps us to improve our stamina.

4. Dead Lift

Deadlifts are considered hands-down one of the best exercises to train the backside of your body, namely your glutes and hamstrings.

How to do Deadlift-

• Stand with your feet hip-width apart, knees slightly bent, and arms relaxed by the front of your quads, with a dumbbell in each hand. This is the starting position.

• Hinge forward at your hips and bend your knees slightly as you push your butt way back. Keeping your back flat, slowly lower the weight along your shins. Your torso should be almost parallel to the floor.

• Keeping your core engaged, push through your heels to stand up straight and return to the starting position. Keep the weight close to your shins as you pull.

• Pause at the top and squeeze your butt. 

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Benefits of Deadlift-

• Deadlift helps us improve our strength.
• It also helps us strengthen our legs.
• It also increases our stamina.

5. Bent-Over Row

This exercise uses all the pulling muscles in your upper body, including the back, shoulders, and biceps

How to do Bent-over row-

• Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms at your sides.
• With your core engaged, hinge forward at the hips, pushing your butt back. Bend your knees and make sure you don’t round your shoulders. (Your hip mobility and hamstring flexibility will dictate how far you can bend over.)
• Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable, neutral position.
• Do a row by pulling the weights up toward your chest, keeping your elbows hugged close to your body, and squeezing your shoulder blades for two seconds at the top of the movement. Your elbows should go past your back as you bring the weight toward your chest.
• Slowly lower the weights by extending your arms toward the floor. 

Benefits of Bent-over row-

• Deadlift helps us improve our strength.

• It also helps us strengthen our legs.

• It also increases our stamina.

 TOP 5 EXERCISE'S TO LOSE BELLY FAT

1. Elbow Plank 

Elbow planks are a popular variation of the plank exercise. In this type of plank, the elbows are flexed and the weight rests on the forearms.

How to do elbow plank- 

• Start face down on the floor resting on your forearms and knees.

• Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.

• Contract your abdominals to keep yourself up and prevent your booty from sticking up.

• Keep your back flat — don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board,...

• Hold as long as you can. Aim for 20-30 seconds in the beginning and work your way up to one minute, as you get stronger.

2. Mountain Climber

Mountain climbers are great for building cardio endurance, core strength, and agility.

How to do Mountain Climber-

1. 1. Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
2. 2. Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
3. 3. Pull your right knee into your chest as far as you can.
4. 4. Switch legs, pulling one knee out and bringing the other knee in.
5. 5. Keep your hips down and run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.

3. Jumping Jacks

Jumping Jacks are an easy movement to learn and perform. They help to improve leg muscles too.

How to do Jumping Jacks-

• Begin by standing with your legs straight and your arms to your sides.
• Jump up and spread your feet beyond hip-width apart while bringing your arms above your head.
• Jump again, lowering your arms and bringing your legs together. Return to your starting position.

4. Bicycle crunches

The bicycle crunch is excellent for activating the rectus abdominal muscle, your upper abdominal muscle.

How to do bicycle crunches-

• Lie flat on an exercise mat with your face up, your legs straight, your feet on the floor, and your head and shoulders.
• Place both of your hands on the back of your head without interlocking your fingers.
• Slightly tuck your pelvis and bring your ribcage down. Engage your core. Your spine and pelvis should be in a neutral.
• Raise your knees toward your chest until your shins are parallel to the floor.
• Engage your abs and curl the right side of your upper body off the floor.

5. Flutter kicks

The flutter kick involves lying on your back and kicking your legs up and down in a scissor-like movement. The aim is to work your lower abdominal muscles.

How to do Flutter kicks-

• Keep your legs together, and extend them forward in front of you.
• Place your arms by your side, and palms flat on the mat.
• Tighten your abs, lift your feet off the ground, look up at the ceiling, and begin moving your legs up and down.