Strength Training Exercises to do at Home Aarti Patel www.aartifitness.com 404-376-5655 [email protected] Upper Body Bicep Curl Bicep Curls: Stand with your feet shoulder width apart with knees slightly bent holding a dumbbell in each hand, arms at your side. (Image 1) Slowly bend your arms up from your elbows and bring dumbbells close to your shoulders. (Image 2) Slowly lower to start position, Repeat 10 times for 3 sets Triceps Extension Triceps Extension: Seated on a chair raise your arms above your head holding a dumbbell in each hand (Image 1). Slowly lower dumbbells behind your head with elbows close to your head (Image 2). Raise arms again to start position. Repeat 10 times for 3 sets. Shoulder Press Shoulder press: Seated on a chair raise your arms with dumbbell in each hand and upper arms parallel to the ground with elbows slightly bent, and dumbbells close to your ears (Image 1). Slowly raise both arms above your head (Image 2) and lower to start position. Keep elbows slightly rounded not locked. Repeat 10 times for 3 sets. Wall/Desk Pushups Wall/desk pushups: Stand with your hand on the wall or desk, keeping your body slightly at an angle, leaning forward (Image 1). Slowly push away from the wall or desk (Image 2) and slowly lower back to start position. Repeat 10 times for 3 sets. Dumbbell Row Dumbbell Row: sit on the edge of a chair with dumbbells in each hand and slightly lean forward (Image 1). Arms should be at your side with back flat and not rounded. Slowly lift dumbbells up squeezing the shoulder blades as you lift up (Image 2). Lower back to start position. Repeat 10 times for 3 sets. Lower Body Leg Extension Leg extension: Seated on a chair with a 2 lb ankle weight around your ankles, (Image 1) slowly lift each leg up (Image 2) and lower to start position. Repeat 10 times for each leg with a total of 3 sets. Leg Lifts Leg Lifts: Standing behind a chair with 2 lb ankle weights around your ankles, (Image 1) slowly lift leg back behind you (Image 2). Keep your back straight without leaning forward. Lower to start position. Repeat 10 times each leg for 3 sets. Chair Squats Chair Squats: Stand about ½ foot away from a chair. (Image 1) Keep your arms either at your waist or crossed in front of you. Slowly lower yourself on the chair, barely touching the chair and then get back up again to start position. Maintain body weight on heels when in the squatting position. Repeat 10 times for 3 sets. Abdominals Abdominals: Lie down on an exercise mat, with knees slightly bent, feet flat on the floor, and hands behind your head (Image 1). Tuck in abdominals and slowly raise shoulders off the mat, keeping your chin up and looking at the ceiling (Image 2). Slowly lower to start position. Repeat 10 times for 3 sets. Some things to keep in mind when strength training: • Always warm up before you begin your workout by walking for 5 to 10 minutes. • Start with only 3 sets of 10 repetitions. As your strength improves, add extra repetitions or sets. For example, do 15 or 20 repetitions instead of 10. Or do 4 sets instead of 3. • Start initially with 2-3 lb dumbbells. As your strength improves, gradually increase the weight of dumbbells. Remember the last few repetitions should be somewhat challenging. It is always advisable to start slow and then gradually increase the weight.