Resistance-focused exercises are very useful for our health. It not only increases the strength of our core muscles but also raises the metabolic rate that helps us to maintain our body weight. If you don’t know how to perform such exercises, we are here to help you. In this article, we have added 5 resistance-focused workouts that you can perform at home.
Strong Back Muscles: Did you know that your core is the key to a strong back? To be precise, if you want to get rid of back pain or low back pain, you must focus on your core muscles. If you brace these core muscles, you will feel the increase in tightness. So, to develop the perfect back free from aches and pains, we’ve listed out a few resistant-focused exercises you can do from home.
• Leg Adduction: Leg adduction is a resistance workout where you need to lie on one side bracing your abdomen. Next, you need to bend the top knee and your top foot should be placed in front of the bottom knee. Then, gradually raise your lower leg upward and try to focus on your core muscles. Do it 10 times and then switch to the other side.
• Plank: Plank is one of the best resistant-focused exercises for your back. First, you need to lie down facing toward the ground. Next, raise yourself with the help of your elbows and toes. While doing this make sure to keep your butt perfectly aligned with your shoulders. Along with this pull your navel inward toward your spine as much as possible. Hold this position for at least 30 to 40 seconds and gradually increase your timing up to 3 to 5 minutes.
• Side Plank: Side plank is quite similar to the regular plank; but, here you have to perform this exercise on one side. First, you need to lie down on one side and push yourself upward with your one elbow and foot. Your trunk should be off the floor and try to squeeze your muscles that are on your side body as much as possible. Do it at least for 25 seconds and gradually increase your timing.
Get Rid Of Knee Pain: If you focus on the large four muscles that are in front of your legs, you will gradually be relieved of knee pain. Here, we have added some resistant-focused exercises that will help.
• Wall Slides: Stand up against a wall and hold a medicine ball or rolled towels between the knees. Try to pull your navel inward toward the spine and slide yourself down the wall and bend your knees at approximately 60 degrees. This will cut down the pressure on the knees. However, try to hold this position for at least 10 seconds and try to complete two sets every day.
• Straight Leg Raise: Another useful exercise that you can do at home is straight leg raise. Here, you need to lie on your back and then, fold one leg and keep another one straight. Now, focus on the quad muscles of your straight one and gradually try to raise it up until your thighs become parallel. Try to hold this position for 5 to 6 minutes and slowly lower it and place it on the floor. Repeat it 10 times and then switch to another leg and do the same.
So, if you want to boost your fitness level, you should start doing these exercises as early as possible.
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