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Do push-ups Try to hold a plank for 30 to 45 seconds. Work your abdominal muscles with crunches. Target your glutes and core muscles with bridges. Strengthen your legs by doing squats. Try doing burpees for a full body workout. Invest in free weights or a gym membership.
to strengthen your arms and chest. Lie face down with your palms flat on the floor by your shoulders. Then, keeping your head, neck, back, and legs aligned, exhale and lift your body by extending your arms. Your hands and toes should support your body weight.  Straighten your arms, but don’t lock your elbows. Hold yourself up for a second, then inhale as you slowly lower yourself back down so that your nose nearly touches the ground. Repeat the steps to complete 2 sets of 12 reps. To mix up your routine, set your palms at a wider distance as you perform push-ups. You could also hold yours arms close to your body as you do push-ups to shift the work from your chest to your triceps. Start by lying face-down on the floor, as if you were about to do a push-up. Raise your body and support your weight on your forearms and toes. Try to hold the pose for at least 30 seconds, lower yourself to the floor, rest for 30 to 60 seconds, then repeat.  Keep your head, neck, and back in a straight line as you hold the pose. Avoid looking up; keep your head in a neutral position so you face the floor. If 30 seconds isn’t challenging, try holding the plank for 1 minute or more. Remember to keep breathing normally as you hold the plank. Start by lying on your back with your knees bent and feet flat on the floor. Place your hands across your chest or behind your head, engage your ab muscles, and exhale as you slowly raise your upper torso off of the floor.  Lift your torso until your shoulder blades are off of the floor, hold for 1 to 2 seconds, then inhale as you slowly lower yourself back to the ground. Repeat the steps to complete 2 sets of 12 reps. Use slow, controlled motions to avoid injury and make your muscles work harder. If you place your hands behind your head, do not use them to pull up your head and neck. To avoid injury, just rest your fingertips on the back of your head, or cross your hands over your chest. Lie on your back with your knees bent, feet flat on the floor, and your arms by your sides. Inhale, then exhale as you engage your core muscles and slowly raise your hips and lower back off of the floor. Lift yourself until your shoulders and knees form a straight line, and keep your arms flat on the floor to keep your balance.  Hold the lifted position for 1 to 2 seconds, then inhale as you slowly lower yourself back into starting position. Repeat the steps, and complete 2 sets of 12 bridges. To increase difficulty, try holding yourself in the raised position, then raise and extend 1 leg straight. Lower the leg back to the floor, repeat on the other side, then lower yourself to the floor. Stand with your feet shoulder-width apart, toes pointing slightly outward, back straight, and your arms by your sides or crossed over your chest. Keeping your torso aligned and core muscles engaged, slowly bend your knees and lower your hips as if you were going to sit in a chair.  Stick your rear end out as you lower your hips so your weight is back on your heels. Keep your knees and toes aligned, and avoid bending your knees past your toes. Continue lowering yourself until your thighs are roughly parallel with the floor, then push your feet into the floor through your heels to raise yourself back to the starting position. Inhale as you lower yourself, and exhale as you exert your legs and lift yourself. Repeat the steps to complete 2 sets of 12 squats. Start by standing with your feet shoulder-width apart, then jump and drop to a crouched position. Place your palms flat on the floor and thrust your legs back to enter the push-up position, and do one push-up. After the push-up, pull your legs back to the crouched position, and then jump straight up with your hands raised to return to the standing position. Repeat to complete 2 sets of 12 burpees. While you can do plenty of strengthening exercises without weights, dumbbells, barbells, and resistance machines can add intensity to your workouts. To avoid injury, start with lighter weights, and avoid trying to push your body beyond its limits.  Choose weights that challenge you, but still allow you to maintain proper form. Watch yourself in the mirror, and make sure your reps are smooth, steady, and controlled. If you look out of balance or struggle to make it through a set, choose lighter weights.  Try doing  2 sets of 12 biceps curls. Stand with your feet shoulder-width apart, and hold a dumbbell weight in each hand by your sides. Bend your elbows, keeping them close to your side, to lift the dumbbells to your shoulders. Inhale as you lower back to the starting position, and exhale when you exert your biceps. Do shoulder presses by raising the dumbbells by your shoulders with your elbows bent. Exhale as you extend your arms straight above your head, bring the dumbbells back to your shoulders, and repeat to complete 2 sets of 12. Consult a trainer or experienced friend to ensure you use proper form. If you use resistance machines at the gym, have a trainer instruct you on proper use.