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More Exercises

  • Abdominal Curl (click here for animation)
  • Chest Press (click here for animation)
  • Lunge (click here for illustration)
  • Upright Row (click here for illustration)
  • Gaining Grip Strength (click here for grip strength exercise — PDF)

Abdominal Curl

The abdominal muscles provide bracing and stability to the trunk. Strengthening this group of muscles can help your posture.

(click here for animation)

  1. Lie on your back on the floor, knees bent and feet flat on the floor.
  2. Place your hands behind your head, elbows pointing out.
  3. Slowly raise your shoulders and upper back off of the floor to the count of two.
  4. Pause. Slowly lower your shoulders back to the floor to the count of two.
  5. Repeat ten times for one set. Rest for one to two minutes. Then complete a second set.

Make sure you:

  • Breathe during the movement. Try to exhale as you raise and inhale as you lower.
  • Don’t pull on your head or neck with your hands.
  • Keep your chin lifted toward the ceiling and elbows pointed out throughout the exercise.

Chest Press

This exercise targets the muscles of the chest and shoulders.

(click here for animation)

  1. Lie on your back on the floor, knees bent and feet flat on the floor.
  2. Hold a dumbbell in each hand at chest level, about should width apart. Your elbows should be bent and your palms should face your knees.
  3. Slowly straighten your arms toward the ceiling, directly above your chest to a count of two.
  4. Pause. Slowly lower the dumbbells back to your chest, to a count of four.
  5. Repeat ten times for one set. Rest for one to two minutes. Then complete a second set.

Make sure you:

  • Raise the dumbbells directly above your chest. Don’t let your arms move toward your head or your waist as you lift.

Lunge

The lunge strengthens the muscles of the upper leg and hips.

(click here for illustration)

  1. Stand next to a counter or sturdy chair with your feet about shoulder-width apart. Hold the counter or chair with your right hand for balance.
  2. Take a large step forward with your right foot.
  3. Bend your right knee and lower your hips toward the floor. Make sure that your right knee stays above our right ankle as you lower.
  4. Push against the floor with your right foot to raise yourself up and step back to the starting position.
  5. Repeat ten times with your right leg for one set.
  6. Rest for one to two minutes. The repeat with your left leg.

Make sure you:

  • Don’t allow your front knee to move forward past your toes.
  • Keep your upper body straight and erecct during the exercise. Don’t lean forward or backward.
  • Try to lower your hips until your front thigh is parallel to the floor. If that’s too difficult, just lower as far as you can.

Upright Row

This exercise strengthens your upper arms and upper back muscles.

(click here for illustration)

  1. Stand with feet about hip-width apart, holding a dumbbell in each hand.
  2. Hold th dumbbells in front of your thighs, pams facing your thighs.
  3. Bend your elbows and raise the dumbbells in front of your body, to the count of two, until they are at shoulder height. Raise your elbows slightly higher than the dumbbells.
  4. Pause. Lower the dumbbells, to the count of four, to the starting position.
  5. Repeat ten times for one set. Rest for one to two minutes, then complete a second set.

Make sure you:

  • Keep your back straight throughout the exercise.
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