9 Unusual Exercises That Will Boost Your Strength:
1) Bodyweight Squatting
Squats are one of the most popular exercise. They have been used for centuries by various cultures around the world.
According to research, they can improve your overall health and fitness level. However, they may not be suitable for everyone due to their high risk of injury.
Bodyweight squats are very simple to perform. You just need to squat down until your thighs touch the floor.
Then you push up again and repeat it several times. The benefits of bodyweight squats include improving flexibility, increasing core strength, reducing pain and swelling from injuries such as back problems, knee problems and other muscle strains.
2) Kettlebell Swing
Kettlebell swings are a great way to strengthen your arms and legs. They’re also good for developing balance and coordination.
The kettlebell swing is performed with two kettle bells (or dumbbells). You hold one bell in each hand while swinging the other at your waist or overhead. It’s a quick movement that requires little energy so it’s ideal for building endurance.
The pull-up is a classic exercise that builds muscles in the arms, back and core. You hang from a bar with your palms facing away from you.
You then pull your chin above the bar and lower yourself back down. If you find this move too difficult at first, you can start with a modified pull-up. For this, bend your knees and cross your feet on top of a chair while holding on to the bar. Then, pull your chin up above the bar.
4) Handstand Push-Ups
The handstand push-up is a variation of the push-up exercise. It also targets the back and core muscles and works on the shoulders and triceps.
To do this move, start by getting into a handstand position. Then lower your body towards the floor while keeping your legs straight. Raise your body back up and repeat it several times.
The plank is an isometric exercise that works out the core muscles. This simple move can improve your posture, balance, stability and strength.
It’s a bit hard to explain but you basically get into a prone position and hold yourself up so that your weight is on your forearms and toes. You do not allow your hips, back or arms to touch the ground. To make this exercise slightly easier, you can raise your knees from the floor a bit. This is known as a high plank. If this move is too hard, then you can start with a modified plank. For this, you just rest on your knees and forearms rather than your toes.
6) One-Arm Push-Ups
This exercise builds upper body strength and endurance. It’s an advanced move so make sure you get professional advice before attempting it.
To do this move, you hold yourself in a handstand position and lower one arm towards the floor. Then you raise it back up and repeat with the other arm. For an additional challenge, you can do this move on an unstable surface such as a medicine ball.
7) Scapular Pull-Ups
The scapular pull-up is one of the best exercises to build the muscles at the back of your arms, known as the “lats.” This move stretches these muscles while helping you gain more control over them.
To do this move, you put a bar at a height that’s slightly higher than your waist. Then, using an overhand grip (palms facing you), you pull yourself up and backward toward the bar so that your shoulder blades touch it. You then lower yourself down and repeat the process.
8) Bear Crawls
The bear crawl is a great exercise for working out the muscles in your arms, shoulders, core and legs. It mainly works the former two while also engaging the latter two to a lesser degree.
To do this move, you put your knees and hands on the ground with your legs straight behind you. Then you move laterally (sideways) by moving one arm and the opposite leg at the same time. For instance, if you move your right hand forward, you would move your left leg forward. Then, you switch which limbs are moving forward and so on. You can make this move harder by holding a weight in your hand or by placing your feet on an unstable surface such as a medicine ball.
9) The Planche
The planche is a difficult move that requires great strength and balance. It’s one of the hardest exercises you can do for your core muscles.
To do this move, get into a press-up position and lower yourself until you and your shoulders are lower than your wrists. Then, you hold this position while keeping your body straight. It helps to have someone spot you while you do this move so they can make sure you don’t drop and injure yourself.
10) One-Arm Pull-Ups
One-arm pull-ups are one of the best exercises you can do for building up your back muscles and improving your posture. To do this move, you pull yourself up until just one hand is touching the bar.
Then you lower yourself back down and repeat the process with the other hand. Make sure that your other hand is always in contact with the bar when you’re in the up position. If you’re a beginner, you can do this move using both hands. As you get stronger, try taking away one palm until you can rely on just one hand to pull your body weight up.
The muscle-up is a drastic evolution of the pull-up. This move is one of the best bodyweight exercises you can do for your arms, chest and core.
To do this move, put a bar at a height that allows you to hang from it with your hands at shoulder width. Then, you pull yourself up until your elbows are locked out. Lastly, you lower yourself down and repeat the process. Make sure to keep your body straight throughout the movement.
12) The Human Flag
The human flag is a great move for working your core muscles while strengthening your arms and shoulders. This is a very hard exercise so don’t be discouraged if you can’t do it right away.
To do this move, find a pole that you can wrap one arm all the way around. Then, you extend your legs out and support yourself with just one arm. Make sure to keep your body straight and avoid bending your supporting arm.
As you can see, you don’t need a gym or fancy equipment to get a good workout. All you need is yourself, the desire to get fit and a little imagination.
With these exercises and those I listed above, you can create hundreds of different routines to keep yourself from getting bored and seeing results.
Sources & references used in this article:
The blue zones: 9 lessons for living longer from the people who’ve lived the longest by D Buettner – 2012 – books.google.com
Autism from 2 to 9 years of age by C Lord, S Risi, PS DiLavore, C Shulman… – Archives of general …, 2006 – jamanetwork.com
Prospective ten‐month exercise intervention in premenarcheal girls: positive effects on bone and lean mass by FL Morris, GA Naughton, JL Gibbs… – Journal of bone and …, 1997 – Wiley Online Library
Cascading activation: Contesting the White House’s frame after 9/11 by RM Entman – Political Communication,, 2003 – Taylor & Francis