Keyword: muscular endurance exercises
The purpose of this article is to provide you with the top ten muscular endurance exercises. These are exercises that will help maintain your muscles in a healthy state while providing them with an opportunity to grow and strengthen over time.
Push-ups are great for building upper body strength, including your pectoralis major, triceps brachii, coracobrachialis longus, and anterior deltoid muscles. What’s more? Push-ups also work just about every muscle in your core!
2. Great muscle-building stretch
You can use this stretch to help grow your muscles after doing push-ups, or you can do it without any additional exercises! In addition to working out your pectoralis major and anterior deltoid, the chest expansion will also work out your subscapularis muscles.
3. Simple stretch for growing your muscles.
This muscular endurance exercise is to take care of our muscles! Not only will it help them grow, but it will also help them stay healthy!
4. Aerobic exercise
Remember to challenge yourself with this one so that you can eventually walk or run long distances!
Aerobic training is one of the most beneficial forms of muscular endurance exercise because it is associated with increased mitochondrial activity, which is essential for energy production (ATP). The ATP doesn’t last long, so it needs to be recycled quickly. During aerobic exercises like jogging or cycling, the body is recycling ADP back into ATP!
5. Great abdominal workout
The best abdominal workout is one that you can do at home. There are a few different ways to do this workout, but you should start by strengthening your core by doing planks. Planks also work the front and back sides of abs. Start with doing five reps for two minutes each. To finish, do the following:
Lie on your back and raise both your feet slightly off the ground
Keep your legs straight and raise them over your head so that they form an L shape
Keep your torso up off the ground as much as possible without lifting either of your feet off the ground
Hold for 20 seconds, then release
This is a great exercise to strengthen your rectus abdominis, transverse abdominis, and obliquus externus abdominis!
6. One-legged bicycle crunch (great ab workout)
A one-legged bicycle crunch is a great abdominal exercise because it will improve your core strength and work both the front and back sides of your abdominal muscles. Here’s how you do it:
a) Lay on the ground with your spine in a neutral position
b) Place one hand behind your head for extra support; Place your other hand onto the raised knee
c) Lift the opposite leg 12 inches above the ground, keeping both feet looking straight ahead
d) Crunch up as far as you can go and hold the movement at the top
e) Repeat for 10 reps and do two sets, then switch legs
7. Great lower body workout
Squats work out your entire lower body, including your quadriceps, hamstrings, and gluteal muscles!
Here’s how to do squats: a) Keep both feet shoulder-width apart and look straight ahead b) Slowly push your hips back as far as you can go c) Bend the knees
This muscular endurance exercise is a great workout for strengthening your rectus abdominis, obliquus externus abdominis, internal and external oblique muscles. It will also give your psoas major a nice stretch!
8. Bicycle crunches with a twist
The muscular endurance exercise called bicycle crunch with a twist doesn’t only strengthen your rectus abdominis, obliquus externus abdominis, internal and external oblique muscles, but it also gives your psoas major a nice stretch.
An example of this would be to place one knee on the ground while doing push-ups, then alternate knees each time you go down. Make sure that you’re breathing the entire time. If this becomes too easy, try to do it with both knees on the ground at once!
9. Plank jacks
Plank jacks are a great abdominal exercise, but they also strengthen the muscles in your hips and shoulders! They’re easy to do too!
a) Place yourself into a plank position with both feet out in front of you
b) Bring one foot up towards your hand and tap it with your opposite hand, then bring the other foot up and tap it with your opposite hand
c) Keep alternating feet while moving as quickly as you can for 20 reps
The plank jack will strengthen your rectus abdominis, obliquus externus abdominis, internal and external oblique muscles. You’ll also get a nice hip flexor stretch!
10. Jumping Jacks
Jumping jacks are a great whole-body workout that has been around for years. They’re easy to do and they’ll give you a killer cardio workout at the same time. You can even do them during your work breaks!
a) From a standing position, bring both feet together and raise your arms above your head so that they’re outstretched to the sides
b) Jump both feet out wide as you quickly bring the arms down and back into a starting position
c) Keep jumping as fast as possible for 20 reps!
The jumping jack will strengthen your rectus abdominis, obliquus externus abdominis, internal and external oblique muscles. It will also give your hip flexors a nice stretch!
Benefits of doing Muscular Endurance exercises
These muscular endurance exercises strengthen the muscles that help you lift and lower objects, run upstairs, complete “explosive” sports moves, and climb stairs.
You can also strengthen the muscles that help you transition from one movement to another. For example, you can’t go directly from lifting weights to jumping on a trampoline! These exercises will strengthen your muscles so that you can accelerate from one motion to another without losing speed or balance.
In addition, these exercises greatly improve your body’s ability to burn fat, by increasing the number of mitochondria in your body. These are tiny energy centers inside every cell in your body! The more you train with these exercises, the more mitochondria you will have and the more fat your body will be able to burn for fuel!
Muscular Endurance exercises are a great way to build strength and improve coordination. They also help burn fat, which is why it’s important to do them regularly! If you’re looking for some new exercises to try out, we’ve provided nine examples of ways that you can work your muscles with these ten top muscular endurance exercises. However, if you want more personalized advice or workouts customized specifically for your goals and needs, be sure to reach out! We have experts ready and waiting who would love the opportunity to partner with you in creating an awesome fitness plan tailored just for YOU!