I'm actually in the process of changing up my strength training. You could choose 2 to 3 from the lower body, 2 to 3 from the upper body, and one or two for the core. I'm actually thinking about doing 2 days for full body and 1 day focusing mostly on the core with one from the upper and one from the lower body.
For the lower body you could choose from things like: Single Leg Bridge-Ups (hamstrings, glutes, calves, lower back) Bridges (hamstrings, glutes, quads) Single Leg Squats with Toe Touch or Walking Lunges (hamstrings, glutes, quads, core) Skater Squats (quads, glutes, hips, outer thigh) Standing Abduction (quads, hips, outer thigh) Lateral Lunges (quads, glutes, inner thigh) Wide Leg Wall Sit with Calf Raises (quads, glutes, inner thigh, calves)
Upper Body: Reverse Plank (back, triceps, shoulders, quads, core) Pushups (modified would work too) (chest, triceps) One Arm Side Pushups (biceps, triceps, obliques, hips)
Core: Airplane Pose (back, glutes, hamstrings) T Stand (abs, lower back, hamstrings) Plank (modified) (abs) Modified Side Plank (abs, obliques) (regular side plank add in the shoulder) Hip Flexor (hips, upper thighs, glutes) Bridge-Ups (abs, lower back, shoulders)
I think the lunges can be difficult because it requires balance, but it doesn't take long before you get better. I've heard that resistance bands are pretty inexpensive and can be helpful in adding new exercises. The medicine ball can add to your workout and the smaller ones aren't too expensive. The single leg bridge-ups are a bit difficult to do,at least I can't do that many of them right now. You could do bridges and work up to the single leg bridge-ups.
I would go with squats and lunges, primarily. I think you want to look for "compound exercises", ones that use more than just one muscle at a time. Also, lots of core work. Forearm planks, for example, are great for working most of your core all at once.
Edited to add: I'm sure someone is going to come along and give us a really good link...I don't have any handy.
Hi, I have about another 14-20 pounds to lose, and I've read elsewhere on the site that strength training can really help. I need exercises I can do easily at home without any equipment, as my house is small. Oh, and I'm not that well coordinated, either. Which exercises would you recommend (preferably on the SparkPeople site) to get the best results quickest? I am naturally pear-shaped, but my legs are fairly toned from running. Thanks very much
I'm tired of starting over- so I'm going to quit giving up!
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