Easy At-Home Strength Exercises (2)

Well damn it all, I exceeded the number of photos it will let me post on one page, so here's page 2! If you missed the first page, check out the other half of my favorite at home exercises.

• Side & Front Arm Extension - Using dumbbells or bands, stand up straight with your elbows bent and hands near your shoulders. For the side extension, your palms should point to the side, out from your shoulders. For the front extension, your palms should point straight in front of you. Keeping your hands at roughly the same vertical height, extend your arms straight out (to front or side respectively), then bring them back in.
• I recommend doing both sides simultaneously, and a set of 10 to start, with weight probably at 5 lbs for women/10 lbs for men to start.

Side arm extensions with dumbbells

Front arm extensions with dumbbells

Side arm extensions with bands

Front arm extensions with band

• Forward arm raises - Very similar to the front arm extension, you start standing with arms down to your side, holding bands or dumbbells, with palms facing your legs. While keeping elbows straight, raise your arms up slowly in front of your until they are shoulder height, and lower back down.
• I would start with weights of 5 lbs women/10 lbs men and sets of 10 to start.

Forward arm raises with dumbbells (swing forward and up!)

Forward arm raises with band (swing forward and up!)

• Flys - This is similar to the side arm extension, but these are a little more advanced (at least for women), and take extra strength. You again need weights or bands The idea is just to lift your arms straight out to the sides and then slowly lower. I don't add these in until I have worked my way up to at least 3 sets of 3 different arm exercises without being sore. 
• I would start at 2.5-5 lbs for women or 5-10 lbs for men, set of 5.

Flys with dumbbells (swing out to side and up!)

Flys with band (swing out to side and up!)

Core

• Crunches - one of my favorites! Like the sit ups we all did in school, but easier on your neck & back - only lift up your head neck and shoulder blades. Keeping your face parallel to the ground keeps your neck from helping out your abs. I do these with a variety of leg positions, including: knees bent ~90 degrees, legs indian style, legs straight out, feet up above knees with ankles crossed. 
• If you do just one leg position, start with sets of 20-30. If you do multiple, do sets of 15 in each position.

Simple crunches! You can imagine the other foot positions!

• Wall sit - put your back flat against the wall, position your feet shoulder distance apart and with your knees bent to about 90-115 degrees. You want your thighs at or a bit above parallel to the ground. 
• Start with a set of 20 seconds

• Plank - can be done on your forearms or with arms straight. In forearm, your elbows should be at 90 degrees and your arms parallel to each other. In a straight arm position, your hands should be under your shoulders and your elbow creased pointed towards each other (or at close as you can get). 
• Start with sets of 20 seconds

Straight arm vs forearm plank

• Side plank - Same idea as plank, but on your side. To increase difficulty, lift your upper leg during this, while not falling over. Be sure to have your lower arm going straight to the ground.
• Start with a set at 15 seconds, each side

Regular vs raised leg variation of side plank

• Hip dips - This is the basic action used to get in and out of side plank, used as an exercise. You lift your hips into side plank and then lower back to the ground. Gently!
• Start with a set of 5 on each side.

Hip dips!

• Windmills - Stand up straight with your feet just a little more than should width apart, arms straight out to the side from your shoulders. Slowly exhale and twist down, reaching your right hand towards your left ankle or toe. If you can't touch it, that's fine, just keep your arm straight, reach in that direction. Then inhale and slowly reverse your way back up in to the starting position. Then alternate sides.
• I would start with sets of 20 to each side.

Now that you have some ideas on WHAT you can do, here's some helpful tips on how to get it started and put it all together.

Strength training for your everyday life.