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Muscular Strength and Endurances Exercises

After you have warmed up you can begin to perform exercises that will strengthen your muscles and improve your muscular endurance. When doing these exercises always make sure you are using the correct form. Doing excessive repetitions or lifting more weight does not make you stronger sooner. By trying to do too much when performing strengthening exercises you can increase your risk of injury. Always pay attention to your body and its safety. Performing the exercises listed here can improve your strength and muscular endurance.


Lie down on the floor with your legs bent and your feet placed flat on the floor. Cross your arms on your chest.  Lift your chest toward your knees until your shoulders come off of the floor. Lie back down once your shoulders come off the floor. Repeat for a predetermined number of repetitions.

Leg Lift

Lie on the floor with your back parallel to the floor. Place your hands alongside your body, extending your legs toward the ceiling. Lower your legs without them touching the floor. Lift your legs back to the starting position, repeating 8 to 12 times.


Start developing your upper body with the push-away until you can comfortably do three sets of 10 in one workout.

Bent Knee Push-Up

Once you meet your goal for push-aways, try the bent-knee push-up, starting with two sets of 5 and increasing until you can do two sets of 10 in a single workout.

Right Angle Push-Up

You should lie face down with your hands under your shoulders, fingers straight, with legs straight, parallel, and slightly apart; your toes should support your feet. Straighten your arms while keeping your back and knees straight, and lower your body until you have a 90-degree angle at the elbows. Repeat for a predetermined number of repetitions. This exercise can also be done with bent knees.

Modified Pull-Up

Place a pole or pipe that will support your body weight on the seat of two chairs that are about four feet apart. Lie on your back underneath the bar and grasp it with both hands about shoulder width apart. Pull your chest up to the bar, keeping your body straight from head to toe. Lower your body back to the floor; repeat for a predetermined number of repetitions.

Dip / Chair Dip

If you have a dip bar, place your hands on the bars with your arms straight and your feet hanging free. Lower your body by ending your elbows until your arms are bent at a 90-degree angle. Repeat for a predetermined number of repetitions.

Also, you can do these with chairs as support if you do not have the proper dip bar. Place two chairs approximately shoulder width apart and use the arms of the chairs as your support. Place both feet together in front of you with your heels resting on the floor and legs straight. Perform the dip the same as it was performed on a dip bar.

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