15 Strength and Endurance Exercises at Home

The worm or inch worm It is a very versatile exercise that works several areas of the body, mainly abdominals, chest, upper and lower back and arms. In addition, it activates the muscles during the warm-up, is invigorating, develops flexibility, and stimulates especially the hamstring muscles.

Any healthy person can practice the worm. However, if you have had a sedentary lifestyle, we recommend not doing it when starting out. Follow these steps and you can do these strength and resistance exercises at home and without a machine.

1. Stand with your feet together and stretch the body. Keep your legs and arms straight.
2. Lean forward until the palms of your hands touch the ground (they should be in front of you), and contract the abdomen. This is the starting position of the exercise, always keep your legs straight. During the exercise, you will only bend at the hips.
3. Without leaving your place, start taking short steps with your hands to lower forward until the body is extended horizontally and parallel to the ground, in the form of a plank. Your feet should rest on the toes.
4. Leave your hands in place and begins to take short steps forward with the feet. Do this without bending your legs until you get close to your hands. Begin by walking on your toes and, when comfortable, rest on your heels.
5. Once you have returned to the starting position, repeat the exercise.
6. Do 4 sets of 12 reps. This number can vary depending on if you just want to train or if you want to strengthen the abdomen.

The free squat or air squat is considered an essential movement in any strength trainingEspecially in CrossFit (it’s one of your 9 essential CrossFit exercises).

Squats are used to strengthen muscles, ligaments and joints of the legs. When it comes to muscles, the most benefited from this exercise are the quadriceps, the glutes and also, although to a lesser extent, the hamstrings and abductors.

There are squats for the novice, intermediate and advanced level (at this level you add weight or other difficulties) and they serve as physical strength exercises for women and men. In addition, they are also excellent strength exercises for children and can be easily applied in physical education classes.

That said, we started our strength exercises at home for beginners, which you can adapt for advanced users if you use a jug of water or another type of weight:

1. Stand tall and feet shoulder width apart. Stretch your arms out in front of you, slightly bent up. This is the starting position for the squat.
2. Squat down, moving your hips back and sticking your glutes out. You should always maintain lumbar curvature and your knees They should be aligned with your feet.
3. Comes down until your hips are below your knees. If not, you will be doing an incomplete squat. This is the third step of the air squat.
4. Get back to second position quickly.
5. Finish the exercise by returning to the initial step.
6. Remember to keep your heels well supported throughout the exercise so as not to hurt the knees.
7. Do 4-5 sets of 10 reps until reaching 50 squats. Rest one day between each workout (this way the muscles will rest and recover).

Strides are considered one of the more effective bilateral exercises They exist for individual work for each leg, so they are very useful as strength exercises for physical education.

This type of strength exercises without material they work the lower body muscles: quadriceps (thighs), hamstrings, abductors and glutes. Its main benefit is to strengthen legs and knees.

This exercise is suitable for all levels, be they men or women. If you are an expert, you can increase the difficulty by adding weights such as dumbbells or bottles. Follow these steps and practice it at home:

1. Stand up straight.
2. Spread your feet hip-width apart.
3. Take a long step, bringing one leg forward. Bend your knee as much as you can until reaching a 90 degree angle.
4. Lower your back knee close to the ground, but without touching it. Support only the toes.
5. You will feel tension in the leg muscles that you have in front and in the gluteal area of ​​the leg that is behind.
6. Do 20 reps, alternating the left leg with the right.

There are many types of lunges, each for a different training level, or to work more on specific parts: jump lunge, clockwork, backward bicep curl, stationary, sideways, bow, bench press, with cable and with paddle, static with disk, etc.

If we talk about strength exercises at home with weights, we are talking about the advanced level of training, and to do it you just need to follow these steps:

1. Stand up with erect body. The arms should be at the sides, well stretched.
2. Spread your feet, leaving enough space between them.
3. Keep your hands and weights in front of you (they serve water bottles). Align them with the hip bone.
4. Bend your right knee and lean the body to that side. Lower your torso and hips until they are close to the knee. Another option is to keep the body straight and hold the weights at chest level.
5. Lower the weights up to your right foot. Place them on the sides of the foot.
6. Go up to the center, return to the starting position and repeat on the other side. Do 20 reps.

The gluten bridge or gluteal bridge exercise It is one of the most effective lower body training routines. This progression strengthens the glutes and hips, especially working the gluteus medius and minor muscles.

This exercise has many variants depending on the degree of difficulty of the training, but this time we will show you how to do the glute bridge for beginners:

1. Lie on your back on the floor. Place your arms outstretched at your sides.
2. Flex your legs and put the soles of your feet on the floor. The legs should be at a 45º angle.
3. Elevate your hips, as is done in the bridge exercise.
4. Never move your head and shoulders off the ground.
5. make 3-4 sets of 8-12 reps.

Deadlift is a muscle strength exercise which consists of lifting a bar from the ground. This movement is considered one of the simplest forms of WeightliftingWell, only something gets up and goes back to its place. The muscles most worked in these types of strength exercises are the glutes, hamstrings and the extensor muscles of the spine.

In this case, we have chosen a variant, called single leg deadlift, a unilateral exercise that allows one side of the body to work in isolation, thus allowing it to develop better. This exercise can be performed by both experts and novices, whether they are men or women.

In this case, our single leg deadlift is for novices, but if you want to increase to an expert level, do the strength exercises at home with weights or water bottles. Follow these steps:

1. Stand up with a straight back.
2. Lean your torso forward as you lift one leg and contract your glutes. Bend over as if you wanted to pick something up from the floor but without reaching the floor. The trunk should be perpendicular to the leg.
3. If you find it difficult to stand, finish leaning until your palms rest on the floor, that will serve as a support. If you’re using weights, they shouldn’t touch the floor, but they can be close.
4. Pause and then repeat all of the above on the other leg.
5. make 3 sets of 10 reps.

This exercise to muscular endurance It is a variant of the deadlift, it is characterized by focusing on your grip, upper back and core. The exercise is done without exerting force on the lower back, but practically the whole body is trained: the biceps, the triceps, the muscles of the upper back, the muscles of the legs, among others.

To execute it, you can use kettlebells, dumbbells, hexagonal bars or simply a few jugs of water (they also work market bags, sacks or other objects). The more expert you are, the more weight you can add. Follow these steps to practice this resistance exercise at home:

1. Take a weight or bottle of water at each …