Strength training has become an essential part of any sports routine. Not only does it increase muscle mass and prevent sarcopenia, but it helps reduce body fatstrengthens bones and improves muscle resistance and stabilityreducing the risk of injury. It is the most versatile exercise!

That is why you should not delay in including this strength routine with basic exercises to do at home and combine it with other yoga, cardio or Pilates routines to be 100% in shape.

The 10 best strength exercises to do at home

1. Squat

Did you know that you can do up to 12 types of squats? It is a basic exercise for which you do not need equipment. The most basic, is done with the feet shoulder-width apart, bending the knees up to 90º –or wherever you can– and bringing your hips back while keeping your back straight. If you want to level up, add some bottles of water.

• Perform 3 sets of 15 repetitions.

2. Lunge or stride

iStock

The lunge is another basic exercise in the strength series that is easy to perform, but in which you have to be precise with the movement. Start from a standing position with your feet together and stride forward with one foot, bending your knees so that the one in front is at about 90º, always without going over the foot. Return to the position and repeat the same with the other leg.

• Perform 2-3 sets of 10 repetitions with each leg.

3. Bulgarian squat

It is a type of intense squat for which you will need a chair, bench, sofa or similar furniture to support a foot. As you will see, it consists of descending with one leg as a base until the hips are aligned with the foot resting on the chair. In this case, we suggest doing them with weight in your hands, for which you can use small water bottles.

• Perform 3 sets of 10 repetitions with each leg.

4. Glute bridge

Seasons-Gtres

It is a basic Pilates exercise to work your back, glutes, legs and abs. It is done lying down with the feet resting on the floor and the arms extended to the sides, with the palms supported. HE Raise your hips until your thighs and groin are aligned. and maintain the position for a few seconds and then descend without resting on the ground.

• Perform 3-4 sets of 10-12 repetitions.

5. Romanian deadlift

In this case, we propose the Romanian deadlift, adding the weight of two small water bottlesor even a closed umbrellaas a bar. Start by placing your feet hip-width apart and place the weight in your hands and extend your arms down to shoulder-width apart. With the knees slightly bent and back straight descending with your trunk forward until your hands reach knee height and your sword is parallel to the ground.

• Perform 15 repetitions in 3 sets.

6. Sit-up abdominals

Lie on the floor with the soles of your feet together and your knees bent. butterfly pose. Extend your arms and, raising your torso without pulling, try to touch your feet with your hands. If you can, rise to the vertical and then descend vertebra by vertebra. Try to generate force with the abdomen, not with the impulse of the arms.

• Perform 2-3 sets of 15 repetitions.

7. Abdominal plank

ISTOCK

Work your core with this effective strength exercise. You must last between 30 and 60 seconds –for already started– with the only support for the tips of the feet and forearms. Keep your back, glutes and legs aligned, without the lower back sinking or the hips rising.

• Perform 2-3 sets of 30-60 seconds.

8. Biceps Curl

iStock

If you don’t have weights, use two bottles of water or two canned jars to raise your forearms by bringing your hands to your shoulders. Remember to keep the straight backguide the hands inward to protect the wrist joint and slightly bend your kneesas we explain in this article about typical errors when performing biceps curls.

• Perform 2 sets of 20 repetitions.

9. Push-ups or push ups

iStock

Lie face down with your hands resting next to your shoulders. Place the balls of your feet on the floor and tone your entire body before raising it parallel to the floor. Also you can start from a plank and descend to the point where you can return to the starting position. You don’t have to go down to the ground to work correctly.

• Perform 2-3 sets of 5-10 push-ups.

10. Burpees

Is a demanding exerciseso don’t worry if you can’t perform many repetitions, especially if you do it at the end of the routine. It consists of combine a push-up with a vertical jumpbringing the chest to the ground, collecting the legs in a jump almost between the hands and extending the arms above when jumping.

• Perform 2 sets of 10 repetitions.

If you have been interested in this article and would like to receive more about a healthy lifestyle, join the Bodymente WhatsApp channel.