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The best part is no fancy equipment, expensive gym membership or large chunk of time is required. Just 20 minutes, five days a week is all you need to start seeing results. Benefits of strength ...
2. Spider-Man Plank. Works your transverse abdominis, rectus abdominis, internal and external obliques, triceps, scapular muscles and glutes. This move will also help improve hip mobility. Step 1 ...
Begin pushups by placing your hands on the floor just outside shoulder-width. Extend your legs behind you so your body is in a straight line. Mentus continues, "Lower your chest to the ground by ...
A bodyweight squat exercise requires little space and no equipment. After squatting down an individual returns to standing while moving their arms back to their sides. The height of the squat can be adjusted higher or lower depending on individual requirements (i.e., someone unaccustomed to exercise may instead perform half or quarter squats).
A full body calisthenics workout that works abdominal muscles, chest, arms, legs, and several parts of the back. The subject squats down and quickly moves their arms and legs into a push-up position. Sometimes, people do a push up (not mandatory) before they finish their rep by tucking the legs in and jumping up.
Dumbbell deadlift. The deadlift is performed by lifting a weight off of the floor until fully upright. This is a compound exercise that also involves the glutes, lower back, lats, trapezius (upper back), and, to a lesser extent, the quadriceps and the calves. Lifting belts are often used to help support the lower back.
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