Strengthen your buttocks, stomach muscles, legs and arms with these 10-minute stretching exercises. With the lowest costs and without a gym:
Home exercise for 10 minutes to tighten muscles
Resistance bands
Most resistance bands - also known as resistance tubes or exercise bands - are designed with distinct colors according to the level of muscle tension. Resistance bands are also available at most health and fitness stores and online retailers. If you are just starting a stretching exercise, use a moderate tension level resistance bands.
You need a resistance band (also known as an exercise band) to do some exercises. If you don't have one, you can use water bottles or other heavy weights.
A muscle-pulling exercise routine counts as part of the recommended weekly activity aimed at strengthening the muscles. Learn more about our adult physical activity guidelines.
Warm up by doing a 6-minute warm-up exercise, before you begin. After that, relax for 5 minutes and do a cooling routine.
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Squeeze by making 3/4 of the movement or squeezing into making a full movement - two sets, 12 to 15 times
Squeeze out 3/4 of the movement
Place your hands under your shoulders with your arms fully extended, with your palms resting on the floor with your nerves facing forward. Rest your knees on the floor. Bend your elbows, and lower your chest at least 2 inches off the floor. Then push your back up with repetitions.
Squeeze in full motion
Place your hands under your shoulders with your arms fully extended, with your palms flat on the floor with your fingers extended forward. Keep your legs straight and your knees off the ground. Bend your arms at your elbows, and lower your chest until it is 2 inches off the floor with your arms open at a ninety degree angle. Keep your back and legs straight at all times, as if your body is a board of wood. Try not to bend or arch your upper and lower back. Push your back up with repetitions.
Triceps exercise - 2 sets, with a frequency of 12 to 15 times.
Sit on the floor with your knees bent with your feet on the floor, with your hands on the ground behind your back, with your fingers facing your body. To get started, lift your hips off the ground. Now, slowly bend your elbows and lower your back close to the floor and lift your body up slowly, but do not extend your elbows. For an added challenge, place your hands on a firm bench or drawer.
Shoulder pressure - two sets with a frequency of 15 to 24 times.
Put the resistance band under both legs, stand upright with your arms bent and put them at your sides with your fists raised to the level of your shoulder. Extend your arms slowly over your head without raising your shoulders until they are even and then expand your grip when lowering your arms.
Forward thrust shoulder press - set with 12 to 24 reps on each side
Hold your body in a forward lunge position, and place the resistance strap under the right foot. Hold the resistance band in both hands, bend your arms with them at your sides. As you extend your legs, extend your arms over your head until they are even. Then slowly return to your original position and repeat.
Weight Lifting - 2 sets of 12 to 24 repetitions.
Stand upright with your legs hip width apart, and place a resistance band under one or both feet for added challenge. Keep your stomach flat with pressure on your bottom. Hold the resistance strap with your arms extended and resting at your sides and palms outward. Slowly bend your body from the elbow side, raising your fist up to your shoulders, without moving your elbows. Then slowly lower your body, with repetition.
Lateral Lift - 2 sets with a frequency of 12 to 24 times.
Stand upright with your legs hip width apart. Place a resistance band under both legs. Keep your stomach flat with pressure on your bottom. Hold the resistance strap in both hands, and extend your arms at your sides. Slowly raise both arms, while keeping them upright, until you reach your shoulder height, be careful not to raise your shoulders. Then slowly lower your body, with repetition.
Squats - 2 sets with a frequency of 15 to 24.
Stand with your feet shoulder-width apart and lower your hands at your sides or extend them forward for more balance. Lower yourself by bending your knees until they are almost at a right angle, with your buttocks parallel to the floor. Keep your back straight and don't let your knees go past your toes.
Push Forward - Set 15 to 24 reps with each leg
Stand in a leg-wide position with your right leg extended forward and your left leg back. Slowly bend your knees, then lower your body while pushing forward until both legs are roughly at right angles. Then transfer the body weight to the heels, then push your body to the original position. Keep your back straight and don't let your knees go past your toes.
Crunches - 2 sets of 15 to 24 repetitions.
Extend your back on the floor, then bend your knees and your hands behind your ears. Bring your back saddle down to the floor, then raise your shoulder blades no more than 3 inches off the ground as you drop slowly toward the floor. Do not bend your neck against your chest when it rises, and do not bring your hands up to push your hands up.
Back lift - two sets of 15 to 24 repetitions.
Lie on your chest, place your hands on your temples, or extend your hands forward for an added challenge. Bring your legs together and put your legs on the ground, then raise your shoulders no more than 3 inches off the ground and slowly lower your body down. Keep your neck extended and look down when doing the exercise.
Now relax for 5 minutes and do a cooling routine.
