Maintain Your Muscles

If you have to work out your muscles and maintain them, you would need at least 20 minutes of strength training 2-3 days a week, remember to give yourself at least 1 day of rest.

Mentioned below are some exercise which expert recommend, these should be a part of your strength training.

Do all these in reps of 8-15 and give a 30 seconds break between repeating the reps. If you are new to strength training make sure you choose lighter weights and then build them up.

Squats (For thighs and buttock)

Keep a distance of hip wide as you stand, keep your body weight a little towards your heels. Keep both the hands on your hip. Tug your abs in stand up tall with your chest lifted and shoulders square. Now you have to sit back as you are sitting on a chair, go as low as you can comfortably go make sure you don’t lean your upper body more than just a few inches. Make sure you can see your toes. Go back to your original position.

One-Armed Rows (For your middle and upper back and your shoulders)

Stand with your feet hip width apart and keep a chair on your left. Keep a dumbbell placed in the right hand; make sure your palm is facing in. Pull abs in as you bend forward, bending from the hips keeping your back a little arched. Roughly go parallel to the floor keeping your knees a little bent. Hold the chair for balance with your other hand. Keep you chin tilted to the chest and your nick aligned with the spine. Keep your right hand in front of your shin, along the side pull your right arm till your elbows point the roof. Lower the weight slowly, do your reps before switching hands.

Push-Up (Works on Chest, Abs, arms and shoulder)

Lie down on stomach, bend your knees keep your ankles in the air and keep them crossed. Position your palms towards the side, facing the shoulders. Keep your chin tucked few inches towards your chest as your forehead face the ground. Lift your body as you straighten your arm balancing yourself on the palms and your knees, keep the abs tight, and make sure you don’t lock your elbows.  Go slowly back on the starting position.

Shoulder Press (for your Shoulder and arms)

Take a chair with a firm back, sit straight holding a dumbbell in both the hands; keep your feet on the floor hip distance apart. Keep your abs pulled in. Make sure your palms are facing forward, go ahead and bend your elbows raising dumbbells up to the level of your ears. Keep your elbows at shoulder height. Straighten the arms up over head, don’t lock your elbows, and slowly lower your arms to the start position.

Biceps Curls (For your biceps)

Stand with feet hip distance apart holding a dumbbell in each of your hands, let your arms be relaxed hanging on the side, keeping your palms in. Pull your abs in, stand up tall, keeping your knees in a relaxed position. Bring your fist to your shoulders as your curl your arm up, twist your palm to face your shoulder as you move up.

Kick-Back (For Triceps)

Stand with your feet hip width apart and keep a chair on your left. Leaning forward from your hips till the upper body is at 45-degree from the floor. Hold the chair for support from your left hand. Bend the right elbow as your bring your arm parallel to ground, the forearm should be perpendicular, make sure your palms are facing in. Keeping your elbows close to the waist. Keep your abs pulled in and don’t lock your arms. Keep the upper arm still and straighten the arm behind yourself till the dumbbell points down. Slowly come to the start position.