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Basic workouts to strengthen muscles

Once your muscles are loose, try a few basic exercises like these to help you get stronger.

SIT-UPS

Lie on the ground with your knees bent and arms crossed on your chest. Have a friend hold down your legs by the calf muscle. (This keeps leg muscles from lending too much help to the gut muscles.) Using your stomach muscles, gently raise your shoulder blades off the ground. (Don’t jerk yourself up!) Lower yourself, but don’t rest on the floor. Your stomach muscles should be tight the whole time.

If at first you struggle, try the Plank: Clasp your hands, then form a tripod on your elbows and toes, with your feet together. Hold this position for 30 seconds. Rest for a minute, then repeat. Feel those stomach muscles? That’s your gut getting stronger.

Until you’re 14, keep working till you can do two sets of 25 to 30. Older guys can shoot for two sets of 50.

PUSH-UPS

Form a table on your toes and hands, with your hands shoulder-width apart. Keep your back and rear end flat. Use your arms to lower yourself halfway or farther, then push yourself back up. Remember to breathe!

Don’t be bummed if you struggle at first. If you can’t do any, try push-ups using your knees instead of your toes, or hold the table position without locking your elbows.

Until you’re 14, keep working until you can do two sets of 30. Older guys can shoot for two sets of 45 to 50. As you continue to improve, do more!

BODY-WEIGHT SQUATS

Stand with your feet shoulder-width apart. Use your legs to lower yourself, as if you’re sitting down. As you sink, raise your arms in front of you. Once you reach a seated position, slowly stand up again while lowering your arms.

After you get the hang of this, try doing squats on one leg. You won’t be able to go as low as the double-leg squat. (To start, simply stand on one leg with your eyes closed. Sounds easy, right? Just try it!)

Until you’re 14, try to do 25 single-leg squats on each leg. Older guys can shoot for 40 to 50. As you improve, you can add some weight, such as a plastic milk jug full of water in each hand.

WEIRD-WALK LUNGES

Outside or in a large room, take a huge step. The knee of your back leg should nearly touch the ground. Repeat until you weird-walk 10 steps. Rest for one minute, then repeat. Do two to four sets.

38 Comments on Basic workouts to strengthen muscles

  1. sportsplayer // March 23, 2015 at 7:02 pm // Reply

    OK I’m weak cant do pushups almost no muscle at all 106 pounds 12 years old

  2. Buffalo wax // March 22, 2015 at 10:50 am // Reply

    If u need muscle mass, get a weight set or find a friend with one and lift your maximum amount. Only do about three sets of three and don’t do it two days in a row. Break it up like Monday arm exercise and Tuesday legs. To improve actual strength, lift about 60 to 70 percent of your max, but go for about three sets of ten, and when your stronger, as many reps as you can.

  3. These do work did this for 3 weeks straigth and now i’m the strongest dude on school and football practice I realy recomend it 😉

  4. sounds cool I’m underweight and i need muscle

  5. Ugly

  6. Idk a school dude // October 15, 2014 at 5:58 pm // Reply

    Ima try use this for my project

  7. I’m underweight and 13 years old but I want strong muscles what should I do? I’m not able to gain weight also

  8. gonna try it hope it works

  9. Thank you I lost 30 lbs

  10. It worked

  11. Commander Bman // March 21, 2012 at 3:17 pm // Reply

    Ahhh feels good

  12. bobby da man // January 3, 2012 at 6:51 pm // Reply

    the more weight you have, the more you are gonna want to take it slowly.

  13. I am a girl,i’m in karate so we have to do push-ups.so i have
    dune 200 push-ups in a day. and 100 sit-ups. i love push-ups and sit-ups!!!!
    ps. tall but weak i don’t not do girl-push-ups!!!!!!!!!!!!!

  14. I did these for tenderfoot but I havent done them since then

  15. freestyleskierman // August 10, 2011 at 6:02 pm // Reply

    This really helps i am freestyle skier which means i go off HUGE jumps and this help gain muscle to protect my bones if i dont get enough speed

  16. Can an 11 year old lift weights?

  17. Even though these workouts are very simple and basic, they are really helpful in strengthening your core muscles. You don’t have to have complex machines and free weights to get a “good” workout. If you just maintain this plan you will get plenty strong, and maintain a healthy body. It will also help you when you are older(45-120 years old). How you treat your body now, will either harm, or help you later on.

  18. I use lots of this and it works great.
    (P.S I do karate)

  19. The Mysterious Notchuck // November 24, 2010 at 1:51 am // Reply

    I use lots of this and it works great.

  20. @ J Freak

    How can a 100 pushups a day cause huge muscle growth. I’m going to try

    • you need to let your body rest so only do it every other day, maybe pushups on one day, and sit ups on the other.

      • no, if u let your muscles rest you will not gain as much muscle. When your muscles ache it means they are healing, when they are healing they build more muscle , making you stronger.

  21. future Eagle scout // August 31, 2010 at 12:34 pm // Reply

    this looks realy easy

  22. i did these at foot ball practice and they work

  23. it’s the opposite for me.

  24. Ican do sit-ups.
    but I cannot do push-ups :-)

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