Here you can find some more advanced level strength training exercises that you can incorporate in your daily routine to build your overall physical strength.
Posture Type: Forward Raise
Muscles worked: Pectorals and deltoids
Recommended Level for Beginners: Advanced
How to do it?
- Begin from the primary position
- Lift a pair of dumbbells by your side
- Bring them to the front of the thigh with the palms facing towards your body
- Breathe out as you raise the dumbbells forward to shoulder height
- Make sure your palms are facing downwards when you complete this step
- Hold briefly
- Lower weights to resting position
- Repeat to complete a set
Posture Type: Shoulder Shrugs
Muscles worked: Rhomboids and trapezius
Recommended Level for Beginners: Advanced
How to do it?
- Begin from the primary position
- Dead lift a pair of dumbbells to your side with palms facing inward
- Breathe out as you slowly raise your shoulders
- Roll them back then
- Hold briefly when your shoulders are at the farthest point back
- Hold briefly when your shoulders are at the farthest point back
- Breathe in as you return to resting position
- Repeat to complete a set
Posture Type: Double Crunch
Muscles worked: Abdominals
Recommended Level for Beginners: Advanced
How to do it?
- Lie on your back with feet together and hands under your head
- Breathe out as you bend your knees and lift them off the floor
- At the same time raise your shoulders so that you are in a semi-sitting position
- Hold briefly
- Breathe in as you lower your upper body and feet back to the floor
- Do not return to resting position
- Brush the floor with your feet and shoulders
- Repeat to complete the set
Posture Type: Bicycling
Muscles worked: Obliques and abdominals
Recommended Level for Beginners: Advanced
How to do it?
- Lie on your back on the floor with your hands under your head, elbows on the floor, knees bent and hip-width apart
- Breathe out as you bend your left knee and draw it towards your chest
- Keep your right leg pointing forward
- Straighten out your left leg and simultaneously bend your right knee and draw it towards your chest
- Repeat to complete a set
A word of caution!
Keep your lower back on the floor during this exercise, and your abdominals contracted.
