Most of you out there may not be aware of the fact that strength exercises can help you build and strengthen your chest and back in a relatively easy and also efficient way.
Below in this article I am going to provide you with a few exercises that don’t need you to go to gym daily and can be done as and when you like from your home itself.
Basic Push ups
There is a reason the push up is such a popular exercise. Many of you may know how to do it but in case you don’t note that you have to begin by placing your shoulder and hands slightly apart.
Keep your legs stretched and hip slightly apart and your core tightened. Now you just have to bend your elbows until your chest touches the floor and then push upwards. Do this 10 times to begin with and increase it as your strength grows.
Dolphin Push ups
Very similar to the normal push up, here you will need to begin in dolphin like pose which means down dog pose with your elbows touching the ground. Now all you have to do is lean ahead.
While leaning ahead lower your shoulder until your head is above your arms. Now pull your arms up still you reach the starting position.
Contralateral Limb Raises
Trust me this one is not as difficult as it may actually sound. To begin you will have to lie down on your stomach with your hands extended and your palms facing each other. Now slowly raise one of your hands 2-4 inches above the ground but make sure it is straight and also do not rotate the shoulders and keep your head and also your torso stable.
Now all you have to do is stay in that position for a few seconds before putting your hand down. Now in the same way raise your other hand. Do this at least 5-10 times before moving on.
Well if you have a wild side then this is the exercise you should probably bring it out for. For this exercise you will need to begin in a push up pose. Just make sure that your legs are close to each other and that your core is tight.
Now all you will have to do is kick both of your legs into the air while keeping your knees bent, reaching your legs back close to the glutes. Now when go back to the original position try to do it as slowly as possible. Continue the donkey kick exercise 5-10 times.
If you wanted to feel like superman here is your chance. For this exercise you will need to lie down on your chest with your hands and also your legs stretched out.
Now lift your hands and your legs to make a small curve in your body. Just remember not move your torso. Do this at least 5-6 times.