5 Simple Morning Exercises To Increase Muscle Strength In 30 Days

Starting your day with the right exercises can significantly enhance muscle strength, improve endurance, and boost overall fitness. Following a consistent morning workout routine can yield visible results within 30 days, provided it is combined with a balanced diet and proper recovery. Dr Akhilesh Yadav, Associate Director – Orthopaedics & Joint Replacement, Max Hospital, Vaishali shared five effective morning exercises that can help you build muscle strength in a month:

5 Exercises To Increase Muscle Strength

Here are the exercises you can practise in the morning to build muscle strength:

Push-Ups

Push-ups are a classic bodyweight exercise that strengthens the upper body and core. They improve muscular endurance and stability, making them an excellent choice for morning workouts. It targets the chest, shoulders, triceps, and core. You can start with a high plank position with hands shoulder-width apart. Then lower your body until your chest almost touches the floor and push back to the starting position. Perform 3 sets of 10–15 repetitions for visible results.

Squats

Another popular exercise is squats. They are foundational strength exercises that build lower body strength and improve mobility. It targets the quadriceps, hamstrings, glutes, and core. You can start by standing with feet shoulder-width apart. Now lower your hips as if sitting on a chair while keeping your knees behind the toes. Then push back up to the starting position. Perform 3 sets of 12–15 repetitions.

Planks

Planks are one of the best exercises for strengthening the core muscles, which are essential for overall strength and stability. It targets the core, shoulders, back, and glutes. You can start by getting into a forearm plank position with elbows aligned under your shoulders. Ensure to keep your body in a straight line from head to heels. Now hold for 30–60 seconds, gradually increasing the duration. Perform 3 sets.

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Lunges

Lunges help build lower body strength and improve balance and coordination. It targets the quadriceps, hamstrings, glutes, and calves. You can start by standing upright with feet hip-width apart. Then step forward with one leg and lower your hips until both knees are at a 90-degree angle. Now, push back to the starting position and switch legs. Perform 3 sets of 10–12 repetitions per leg.

Burpees

Burpees are a high-intensity exercise that builds muscle strength and cardiovascular endurance. It targets the entire body including the chest, arms, legs, and core. You can start in a standing position, squat down and place your hands on the floor. Now kick your legs back into a push-up position. Perform a push-up, then jump your feet back to your hands and explode into a jump with your hands overhead. Perform 3 sets of 8–10 repetitions.

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Bookmark these exercises and practise them in the morning to increase muscle strength.

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