Workouts are the best way which helps us to build up strength and stamina Sustained stamina can be opted by exercising, eating proper food and giving body adequate rest. Generally cardiovascular exercises helps us in supplying oxygen to the muscles. Weight lifting, strength training and push up workouts helps in increasing strength of the body. Stamina refers to body’s ability to sustain physical activity over longer periods of time. If exercise is practiced over a period of time one can see visible difference in a short period of time.
Here are the exercises which helps in building up strength and stamina
1. Side Planks
This exercise is commonly referred as oblique’s. Side planks helps in strengthening muscles especially lower and side abdominal side.
Method: Lie down on your side on a mat. Lift up the entire body by taking the support of your elbow facing one side . Hold your body in this position for 10 seconds. Doing for the first time might be difficult but body becomes habituated once practiced. Try doing this workout for at least 15 repetitions and your body becomes stronger with time.
2. Push ups Workouts To Build Up Upper Body Strength
Push up sounds like a simple exercise but equally effective in strengthening upper body and core as well. Different muscles works will doing push ups such as chest, biceps, triceps, shoulder back and legs. Read Also Best Stair Exercises for Weight Loss
Method: Lie down on mat, on your stomach by placing your arms near your chest. Lift your body upside by putting the complete pressure on hands. Hold for 10 seconds. Do 5 times at initial stage and gradually increase it. If you find difficult then try lifting your half body.
3. Squats Workouts
Squats involves a lot of muscles. It not only works on entire body but also helps in strengthening the entire tissues and ligaments of your body.
Method: Stand straight your toes pointed forward. Keep your back straight and bend your knees and go down in a squat position. While going down make sure that hips move a little backward. While bending down do not go over the toes. Keep your back straight and relaxed while doing squats.
4. Superman Work out:
The superman exercise is very effective and efficient workout. This exercise helps to target lower back muscles, glutes and abs. It mainly helps in strengthening abdominal muscles.
Method: Lie with your facedown with legs straight and extend your arms over head with palms facing downwards. Raise your legs and arms and squeeze your glutes.. keep your arms and legs in the air and count it as 1 repetition. Try doing 40 repetitions.
5. Punching Bag Workouts To Build Up Strength
Punching bag exercise helps in increasing upper body strength and also helps in strengthening bones and ligaments. This exercise helps in building up stamina and endurance.
Method A heavy bag workout helps in building up of muscles which also helps in enhancing the power and speed of the body. Punching bag workout is very great for stamina build-up. Punching bag workout works on different muscles of upper body and works differently than cardio workouts.
6. Wall sits
Wall sit workout helps to tone and strengthen the body. It improves the balance and stability of the body as well. It also helps in improving core strength. Wall sits also improves the posture and improves focus too. This is my favroit Workouts To Build Up Strength and stamina. Read also Jogging for Weight Loss: Is It Really Helpful
Method: To do Wall sits no equipment are required just need a simple Wall to do it. Take the support of wall and sit while you are sitting on a chair. Hold for 30 seconds and then get back to position. Repeat like wise for 20 repetitions.
7. Forward To Backward Lunge
Lunges helps in strengthening your various muscles. They help in strengthening your back, hips, hamstrings, abs and glutes. Likewise it works on different muscles at the same time.
Method: To do lunges stand straight by keeping hands beside your sides and keep your left foot forward and immediately kick back at the back side. Bend down and lower your body at 90 degree angle. It’s important to balance your body as keeping proper form is extremely important. Keep your body straight during exercise. Like wise continue the same with right leg also. Do 20 repetitions for each leg.
8. Tip Toe Sumo Squat
Squats are extremely important in strengthening down abdominal muscles. It also helps to tone and tighten the body. They also helps in increasing strength and stability of the body.
Method: To do tip toe sumo squat step wide out in a squat position. Keep your toes pointed forward and lift your toes up. Then go down into a nice deep sumo squat. Hold your hands in front of the body. Do not keep your toes on the ground. This exercise helps in strengthening your inner thighs and calves.
9. Boat Pose
Boat pose is one of the best exercise which helps in increasing the stamina of the body while you are not hitting gym as well.
Method: Sit down on the floor and balance your body with the help of hips. Keep your legs straight. Lift up your legs up in air and then stretch your arms. The position you obtain resembles like a boat. Hold in this pose for 30 seconds. Repeat for 10 repetitions. This exercise helps in strengthening the core muscles as well as lower abdominal muscles.
11. Chair Dips
This is a simple workout which can be carried even while working in your office in your free time. This exercise helps in strengthening your upper body and it works on triceps and biceps muscles.
Method: Keep your back straight and feet on the floor with shoulders apart. Sit on a chair. Bend little forward and move your body off the chair with the support of arms. While moving your body breathe out slowly. Count for 5 and then hold in the position and come back to normal. Breathe slowly. Do at least 25 repetitions.
12. Mountain Climbers:
Mountain Climbers targets different body muscles especially biceps, triceps, hamstrings, oblique’s and lower body area. This workout is a great cardiovascular workout as it pumps up the heart faster. This is a great Workouts To Build Up Strength and stamina too.
Method: Lie down by keeping your face down on the floor. Take support of your arms and toes then lift your body up. Keep your body aligned in a straight position so that the heels and crown area are in a straight line. Bring your right knee at the centre of the stomach and hold it for 10 seconds. Then put your right foot back in position and continue the same with the left knee. As if you are climbing on something. Repeat this exercise for 15 times.
The strength and stamina of the body can be increased by following strength workouts, eating the right portion and the right food lastly by giving adequate rest to the body. Exercises makes the body strong and helps to tone faster.
The 10 strength work outs include forward and backward lunges, sumo squats, push ups, mountain Climbers, different types of planks, side bends, chest press, chair Dips etc.
Strength can be build up by doing weight training, cardio training, circuit training, stair climbing, cycling, swimming, dance form of workouts etc.
Stamina can be build up In a slow and steady manner. Running is a great way to build up stamina. If you practice it over few weeks you will notice a change in your stamina. Run for few weeks and notice your results.
There can be a lot of reasons which include sedentary lifestyle with nill physical activity, poor diet which lacks nutrients in it. Depression and low self confidence can also be a reason for low stamina.
We gain strength but not size is because we stay in a calorie deficit and just eat how much is required by the body. Thereby it levels down. For increase in size consume more calories and increase your food intake.
