3 Ways To Make Basic Exercises More Challenging

There are a few simple ways to make basic exercises work harder and feel like new. Take a squat for example, it’s an exercise that can get a little tired. Sure, you can add weights or other equipment to make it harder.

An easier way you can make the exercise more challenging is by adding any of these 3 ideas:

1. Get on your toes.

By doing this, you activate more core musculature and challenge your balance at the same time. Not to mention strengthening of ankle and foot muscles too. 

• You can hold onto a chair or counter for extra support.

2. Add pulses or a static hold. 

You can hold your squat at its lowest point and pulse 1 in. up and down for a count of 10. In addition, hold this position for a count of 10 before returning to standing. 

• Feel free to do both pulses and static hold in a set, or pick one variation if that suits you best.

3. Squeeze your abs and buns!

During a squat, you want to maintain an abdominal contraction throughout the entire movement without releasing the tension. Additionally, give your buns an extra squeeze at the top of the movement. More glute activation is always a good thing.

• This same concept applies to most exercises. You can be laying on your back or side. See if you can keep the abs tight and add an extra glute squeeze!

Now, here are a few examples for adding these concepts to squats, bridges, and side leg lifts. 

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Squat

Instructions: Start with feet hip width apart, then squat back as if sitting in a chair. Avoid the knees moving over your toes, they should stay in line with the ankle.

Adding on toes:

Grab a chair or have something sturdy to hold onto like a counter or table. Come up onto your toes, then squat back while maintaining this elevated position. You can stay on your toes and try a set of 10-15 squats.

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Adding pulses or static hold:

For most effectiveness, squat the full set of 10-15 then pulse up and down 10x or hold for 10 sec. At the lowest part of the squat. 

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Adding ab and glute squeeze: While performing the exercises, maintain tight abdominals throughout. Give the glutes a squeeze at the top of the movement, when nearing standing. Do this with every squat!

• Need more burn? Try doing all 3!!

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Side leg lift

Instructions: Laying on your side with knees bent for comfort. Extend the top leg at the level of your hip. While keeping a straight leg, lift the leg about 6 inches and return back to midline. Try a set of 10-15.

Adding on toes:

Extend the bottom leg and point your toes as if standing on your toes. Continue lifting the top leg. You’ll find it's much more difficult to maintain stability on your side in this position. You should feel more core activation.

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Adding pulses or static hold:

Finish a set of 10-15 leg lifts, then pulse for 10, only moving 1 inch up and down, or hold in midline for a count of 10. 

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Adding ab and glute squeeze:

The abdominals should stay tight throughout the movement. You can place a hand on the lower abs to make sure the belly button stays tucked in throughout the movement. You can add an isolated glute squeeze at the top of the exercise.

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Bridge

Instruction: Lay on your mat with knee bent and feet flat on the mat. There should be a fist width space between the knees. From here, lift your hips off the mat. Hip should be in line with the spine, then slowly lower back down.

Adding on toes:

Start in the same position, this time instead of feet flat come up onto the toes. From here, lift the hips off the floor into a bridge while maintaining position on toes. 

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Adding pulses or static hold:

Lift up into a bridge. At the highest point of the bridge, pulse the hips up and down 1 inch for 10x, then slowly lower back to the mat. 

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Adding abs and glute squeeze:

Abdominals can remain tucked in throughout the bridge. At the top of the bridge give the glutes a squeeze before returning to starting position.

These are just a few examples of how to make a basic exercise more challenging with these three tips. Try to get creative and apply these to an exercise routine you already do. You can do this for arm work as well. It works great with biceps and squeezing shoulder blades together during rows. It’s a great way to get more muscle activation during your workout without adding any special equipment. 

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