Strength-Training Exercises

1. Pull-ups

To begin the exercise, grab the pull-up bar with your hands placed about shoulder width apart and your palms facing towards you. Next, pull yourself upward until your chin is over the bar. Lastly, complete the exercise by slowly moving to the hanging position.

pull-up startpull-up movement 1pull-up movement 2

2. Pushups Yes! Again!

The exercise starts with you lying in the prone position with your palms on the floor, shoulder width apart, legs together with toes on the ground, elbows tucked to your sides, and knees straight. Before you begin the exercise, extend your arms until your elbows are slightly bent, and elevate your body off the ground, keeping your back straight. (This is the starting position). Begin by lowering the chest to the ground; bend the elbows to at least 90 degrees. Next, extend the arms back to the starting position. This is one repetition.

pushup initial positionpushup starting positionpushup movement 1pushup movement 2

3. Squat

To begin the exercise, position your feet slightly wider then hip-width apart with your toes slightly turned out. Then, hold your hands out in front of you at shoulder height. Next, slowly bend your knees and lower yourself down as far as you can without lifting your heels off the floor. To complete the repetition, after a brief pause at the bottom, push your weight back up until you are back at the starting position.

squat starting positionsquat movement 1squat movement 2

4. Diamond Pushup

The diamond pushup is a variation of the pushup. The only difference is the hand position. Instead of keeping your palms shoulder width apart, your hands form a diamond and are placed directly beneath your chest, palms touching the ground. The exercise starts with you lying in the prone position with your palms beneath your chest on the floor, legs together with toes on the ground, elbows tucked to your sides, and knees straight. Before you begin the exercise, extend your arms until your elbows are slightly bent, and elevate your body off the ground, keeping your back straight. (This is the starting position). Begin by lowering the chest to the ground. Next, extend the arms back to the starting position. This is one repetition.

diamond pushup hand positiondiamond pushup initial  positiondiamond pushup starting positiondiamond pushup movement 1diamond pushup movement 2

5. Crunch

The starting position is lying on your back with your hips bent to approximately 90 degrees, and your knees bent, feet off the ground, and your hands by your head. To begin the exercise, raise the upper torso off the ground. Next, return your body to the starting position. The movements should be done in a slow and controlled manner.

crunch starting positioncrunch movement 1crunch movement 2