6 morning exercises that can increase muscle strength within 30 days

Building muscle strength doesn’t have to mean hours of heavy lifting at the gym. With a few simple exercises, we can strengthen our muscles right at home in just 30 days. And the best part? We can do these exercises every morning to start your day feeling energised and strong! These easy-to-follow workouts are perfect for beginners and require no fancy eq

Push-ups are one of the best exercises that target your chest, shoulders, arms, and core. They’re easy to modify based on your fitness level. Start with knee push-ups if you’re a beginner, and gradually move to standard push-ups as you get stronger.



How to do it:
- Place your hands shoulder-width apart on the floor.
- Lower your chest toward the floor while keeping your back straight.
- Push yourself back up.
Tip: Start with 2 sets of 10 reps and increase by 5 reps every week.


Planks are simple yet highly effective in strengthening your core, shoulders, and back. They help improve posture and stabilise your entire body.
How to do it:
- Lie face down and prop yourself up on your forearms and toes.
- Keep your body in a straight line from head to heels.
- Hold this position for 20–30 seconds and gradually increase the time.
Tip: Add side planks to work on your obliques as well.


Squats are fantastic for building lower body strength, particularly your thighs, glutes, and calves. They also enhance your balance and flexibility.
How to do it:
- Stand with your feet shoulder-width apart.
- Lower your hips as if you’re sitting on an invisible chair.
- Keep your back straight and knees behind your toes.
- Rise back up to the starting position.
Tip: Aim for 15–20 squats per set and do 3 sets daily.


This exercise is perfect for targeting your lower back and glutes, areas often neglected in workout routines.
How to do it:
- Lie face down on the floor with your arms stretched out in front of you.
- Simultaneously lift your arms, chest, and legs off the ground as high as you can.
- Hold for a few seconds and slowly lower back down.
Tip: Do 2 sets of 10–15 repetitions.

Lunges not only strengthen your legs but also improve your balance and coordination. They’re great for toning your thighs and glutes.
How to do it:
- Stand straight with your feet together.
- Step one foot forward and lower your hips until your knees form 90-degree angles.
- Push back up to the starting position and repeat with the other leg.
Tip: Perform 10 lunges per leg and gradually increase to 15–20 as you progress.


Chair dips are a simple way to strengthen your triceps, shoulders, and chest using just a sturdy chair.
How to do it:
- Sit on the edge of a chair and place your hands next to your hips.
- Slide your hips off the chair while keeping your legs bent at 90 degrees.
- Lower your body by bending your elbows, then push yourself back up.
Tip: Start with 2 sets of 10–12 reps and increase as your strength improves.