10 Exercises To Strengthen your Muscles Quickly

10 Exercises To Strengthen your Muscles Quickly


Squats are a great exercise for starters and a great muscle strengthening exercise. It affects the buttocks and thighs.

  1. Stand with your feet hip-width apart. Weight slightly back on your heels and put your hands on your
  2. Pull your abdomen area in, standing up the talk with lifted
  3. Sit back down as if you are sitting on a chair right behind
  4. Lower as far as you can without leaning your upper body much
  5. Straighten your legs and stand back
  6. Repeat this exercise in 5 sets, 10 reps


Push-ups are also easy and effective. It targets your chest, abdominals, shoulders, and arms.

  1. Lie on your stomach, knees bent and ankles
  2. Place your arms on the floor, a bit forward and wider than your
  3. Straighten your arms and lift your body in the position in which you are balanced on your palms and
  4. Bend your elbows and lower your body parallel to the floor. Do not let your body touch the floor.
  5. Repeat this exercise in 5 sets, 10 reps


This exercise targets your abdominals, shoulders, chest, lower back, buttocks, and thighs.

  1. Lie on the floor on your stomach. Take your hands forward and clasp then in front of your forehead.
  2. Press them to balance on your forearms and your toes. Pull your abs in to prevent your lower back from sagging.
  3. Focus on keeping your torso straight and abs tight to support you. Hold this position for 10 seconds.
  4. Repeat this exercise in 5 sets, 10 reps

Jumping jacks:

This exercise works on your core muscles, arms, and legs. It also helps in increasing your heart rate.

  1. Stand on the floor, legs joined and hands straight sticking with your
  2. Then widen your legs and raise your arms at the same
  3. Repeat this exercise in 3 sets, 15 jumps

Forward lunges:

This helps strengthen your muscles in your legs, buttocks, and core.

  1. Stand straight with your legs and arms
  2. Take your right leg forward and bend it at a 90-degree angle. Bring your other leg down almost touching the
  3. Push yourself back into starting
  4. Keep your torso straight while doing this
  5. Do this exercise with the other
  6. Do this exercise for 5 sets, 10 reps

Arm extension:

This exercise helps back of your arms and your pecs in strengthening.

  1. Use a bench or chair pushed up against the
  2. Keep your body facing the other way. Place your hands on the edge of the seat and close to your
  3. Walk your feet out until your buttocks are just a few centimeters away from the
  4. Push yourself up with your
  5. Repeat this exercise in 5 sets, 10 reps

Biceps curls:

This exercise targets your biceps.

  1. Hold a dumbbell in each hand and stand with your feet hip-width apart. Your arms should hang down at your sides with your palms facing in. Keeping pulling your abdominals in while in this
  2. Curl your right arm up as long as the fist is close to your shoulder and do it while twisting your palm so that it faces the front of your
  3. Slowly lower the dumbbell back down and repeat it with your left
  4. Repeat this exercise for 2 sets, 10 reps


This exercise targets your abdominals and core, it is one of the best muscle strengthening exercise.

  1. Lie down flat on your back with your legs bent and your feet flat on the floor. Place your hands underneath your neck with your elbows out to the
  2. Clench your stomach and bring your torso up so that it touches the thighs. Use your muscles to bring the body
  3. Guide your body down slowly to maximize your muscle
  4. Do this exercise in 5 sets of 25 reps

One-arm row:

This exercise targets your upper and middle back and shoulders and the best for muscle strengthening exercises.

  1. Stand to the left side of a chair, feet hip-width apart. Hold a dumbbell in your right hand with your palm facing in. Pull your abdominals in and bend forward from the hips. Keep your back parallel to the floor, knees slightly bent. Put your hand in the chair for balance. Tilt your chin towards your chest to keep it in line with the rest of your
  2. Pull your right arm up along the side of your body until your elbow points to the
  3. Slowly lower the weight back
  4. Repeat this exercise in 5 sets 10 reps

Shoulder press:

This exercise targets your shoulders and arms.

  1. Hold a dumbbell in each hand and sit on a chair that has a firm back support. Place your feet a bit apart on the floor. Pull your abdominals in so that there is a bit of a gap between your back
  2. Keep your palms forward and bend the elbows and raise the dumbbells up so they are in level with your Straighten your arms up over your head, without locking the
  3. Slowly get back into the starting
  4. Do this exercise for 5 sets, 10 reps

Read more

Leave a Reply

To leave a comment, please Login or Register

Comments (0)