Five simple exercises effective for increasing strength

Elbow plank

The elbow plank is one of the most effective exercises for strengthening the body.

By doing this exercise, you train your balance, which has a positive effect on your overall coordination. This exercise also strengthens the shoulders, arms, and chest, working muscles that often don't get enough exercise in other exercises.

The plank helps you burn calories while doing it by engaging a large number of muscles at the same time.

How to do the exercise:

• Lie face down on the floor
• Lift your body by resting on your forearms and toes
• Hands should be at shoulder level and elbows should be directly under the shoulders
• Slowly tilt your body forward, slightly bringing your shoulders behind your elbows, and then return to the starting position
• Focus on keeping your body straight from head to toe throughout the movement

Elbow plank (photo: Freepik)

Gluteal bridge

The gluteal bridge is primarily aimed at the buttocks, hamstrings, and lower back.

The popularity of the exercise lies in its versatility - you can progress with variations such as a one-leg bridge or hip thrusts, allowing you to test your strength in a variety of ways.

To perform the exercise, you must:

• Lie on your back, bend your knees, put your feet on the floor, and spread them hip-width apart
• Place your arms at your sides, palms down
• Press down on your heels and lift your buttocks and hips toward the ceiling, creating a straight line from your shoulders to your knees
• Clench your gluteal muscles at the top, and hold for a short time before slowly lowering yourself
• During the movement, keep your body tense to avoid arching your lower back

Gluteal bridge (photo: eatthis.com)

Side plank with hip drop

The hip movement in the plank helps improve stability as you need to twist, turn, and support your body during dynamic movements. Plus, you'll get the added benefit of building lateral strength, which helps prevent injuries and supports better movement technique.

How to:

• Start in a side plank position, elbow directly under shoulder and feet planted on top of each other
• Lift your hips off the ground to create a straight line from head to heels
• Slowly lower your hips to the floor, and then lift them back to the starting position
• Perform all repetitions on one side, then switch to the other

Side plank with hip drop (photo: eatthis.com)

Plank with shoulder strikes

This is an effective exercise for developing core stability and coordination, skills that are invaluable in everyday movements.

The exercise should be performed as follows:

• Start in a high plank position with your hands directly under your shoulders and your feet slightly wider than shoulder-width apart
• Then make tapping movements first with your right hand on your left shoulder, and then vice versa
• Tap the shoulders alternately, maintaining a stable, controlled position of the bar
• Keep your body straight from head to toe and do not allow your hips to move from side to side

Plank with shoulder strikes (photo: eatthis.com)

Movements from side to side

Turning your torso in each direction engages the oblique abdominal muscles. This is especially important for building rotational strength. For an extra challenge, keep your feet off the floor to make your abs work even harder.

In addition, the ball during the curl increases the intensity and engages deeper muscles.

How to do it:

• Sit on the floor with your knees bent and feet pressed together, holding a weight or medicine ball in both hands
• Slightly bend backward, keeping your chest up
• Turn your torso to the right, pressing your weight to the floor near your hip
• Return to the center, then turn to the left, again lowering the weight to the floor near the left hip
• Continue alternating from side to side, keeping a steady rhythm

Side-to-side movements (photo: eatthis.com)

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