The 12 most used strength exercises

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Lie on your back with your knees bent. Contract your buttocks and raise your pelvis and lower back off the mat. Hold for 3-5 sec., then rest for 3-5 sec.
Fasten the elastic band to the bottom of the wall bar. Stand with your feet apart, facing the wall bar with a handle in each hand. Hold your arms straight in front of you and pull the handles toward your abdomen. Slowly return to the start position and repeat.
With a wide bar grip, lean upper body and head slightly backwards. Push your chest out and pull the bar down to your chest. Slowly return to the start position and repeat. To increase the range of motion and further engage the muscles acting on the shoulder girdle you can pull the shoulder girdles down when doing the pulldown and let the shoulders be pulled upwards when returning to the starting position.


Place your feet on the platform, shoulder-width apart. Bend your knees approximately 90 degrees. Contract abdomen and lower back and push until your legs are almost straight. Return to the start position and repeat.
Lie on your side and support your head with one hand. Pull your legs up slightly, so that both your knees and hips are bent. Raise the upper knee and rotate the leg outward while keeping your legs together. Repeat on the opposite side.
Start on all fours with your face facing the floor. Contract your abdomen and lower back for stability. Stretch one arm and the opposite leg to extend of your body. Repeat the movement with opposite arm and leg.


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Lie on your back with your feet on the floor and your hands out to the side. Place your palms downward and keep your legs together. Allow your legs to fall to the side in a controlled motion, using your stomach muscles to lift them up again while keeping your lower back pressed down on the mat.
Look straight forward during the entire exercise. The weight bar should hang in extended arms, as close to the body as possible, but without impeding your movement or technique. Breathe in on your way down, hold your breath at the lowest part of the movement and breathe out on your way back up. If the exercise is only performed with an elevating phase (olympic lift), breath in before stabilisation and take-off. Arch in the lumbar part of the back and try to hold the arch during the whole lift. Start with straight legs in a position as wide as your shoulders, and with the centre of gravity right through your body. Distribute most of your weight to the back of your feet.
Make sure that your lower back is well supported. Sit with your knees bent approximately 120 degrees. Then straighten your legs as much as possible. The top point may be accentuated. Slowly lower to the starting position.


Stand with the weight bar resting behind your neck. Grip the bar as narrowly as possible and hold the bar on shoulder-hight. Hold your thumbs around the bar. Keep your legs a little wider than hip-width apart. Keep your chest up and your back tight. Lower your bottom "backwards and downwards". Keep a straight and neutral back during the movement. Stop the movement when your hip joint is lower than your knee joint. Use your heel to press yourself back up starting position.
Lie on your side with your head on a cushion. Lift your top leg straight up towards the ceiling, and slowly lower it back down again.
Secure the elastic band at waist height and stand facing the attachment point. Grasp the elastic band with both hands and push arms backward with straight elbows. Slowly return and repeat.

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