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Strength Training Exercises For Plus Size

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Strength Training Exercises For Plus Size

Most times a workout is geared towards people who are already fit or slimmer than most. However, there is a group that is most often left out of the equation – plus sized people. There is a big misconception floating around that plus-sized people cannot or will not exercise – not true. Not true at all. There are varying levels of fitness, and when it comes to current weight one challenge is figuring out what workouts are best for you at your current weight. One of the most difficult things to figure out is the best strength training workout for your body type and fitness level. Well we are here to help! Below are six strength training options that are great for plus sized people!

1. Ball/Wall Squats

This workout focuses on building strength in your legs and rear. It may not be the easiest workout, but it is very effective and well worth the effort!

  1. Stand up straight, either on the wall, or on the stability ball, which should be between you and the wall.
  2. Slowly walk your feet forward until they are in front of your hips. Place your hands on your thighs.
  3. Squat down, allowing your thighs to be in line with the ground. Before you go all the way down to the ground, lift yourself up, standing on the balls of your feet and reaching your arms up above you. Then return to starting position and repeat for a few reps.

2. Tripod Row

This strength training exercise targets the areas of the back and your core. So if those are your two trouble areas, a few reps with this workout should get your right where you want to be!

  1. Dumbbell in each hand, get on all fours. Extend one leg behind your body.
  2. Lift the opposite elbow up to your side, drawing your weight in. After a few seconds of holding, lower the weight back down and repeat.
  3. Do a few reps on that side, then switch using the opposite leg and arm.

3. Bicep Curls

Bicep curls target the biceps and are actually fairly simple to do. Unlike the previous to strength training workouts above, they do not require you to get down on the floor or do any squats. Simply stand and bend your elbows!

  1. Stand up straight with your arms stretch out in front of you, palms up.
  2. With weights in hand, curl the weights towards your shoulders and back to starting position. Repeat for a few reps.

4. Superman

The Superman works the back. This one requires you to get down on the floor, but isn't as demanding as the tripod row.

  1. Lie facedown on the floor. Allow your legs to be together.
  2. Take your right arm and left leg (or left arm and right left – your choice) and lift them both straight up. Hold for a few seconds.
  3. Slowly lower your arm and leg and repeat. After a few reps, repeat with the opposite arm and leg.

5. Bicycle

The bicycle is a strength training exercise that works the legs, abs, and arms. Once again you will be on the ground. However, you won't engage your back as much.

  1. Lie down on the floor, face-up. Lift both legs up at an angle above your torso. Put your hands behind your head.
  2. Draw your left(or right) elbow in towards your right (or left) knee. Hold for a few seconds and then release.
  3. Repeat using the opposite side. Change positions each rep.

6. Single-Leg Dumbbell Row

Some people assume that people who are plus-sized need a serious of simple workouts to get them active – not true! Plus sized people can workout just like anyone else – even better in some cases! Here's one workout that will give anyone a bit of a challenge in their strength training efforts.

  1. Holding a weight (preferably at least five pounds) in one hand, hinge your body forward so that your back is parallel to the ground and your other hand is resting on a surface of equal height. The arm with the weight should be stretched out towards the ground below you. Your leg on the same side of the weight should be stretched out behind you.
  2. Bend your elbow and lift it up towards your torso. Hold for a few seconds and allow your arm to go back down to original position, but keep leg intact. Repeat for about ten more reps and repeat using the opposite arm and leg.

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