Everyone in The Avengers is ripped. If you aspire to a similar superhero physique (and I think you should), then look no further. Minerva has compiled this list of awesome, heroic exercises to make sure you keep fit while taking a break from binge-watching Agent Carter and Daredevil.
Black Widow’s Washboard Abs
Lie on your back with your hands behind your head, and keep your legs raised and bent at 90 degrees. Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee. Maintain for 30–60 seconds.
Assume a modified push-up position with your elbows bent 90-degrees and both forearms resting on the floor. Position your elbows directly underneath your shoulders while looking straight at the floor. Make sure to keep your body perfectly straight to maintain good posture and avoid stressing your back. Hold for 30–60 seconds.
Captain America’s Arse
Stand tall with your feet spread shoulder-width apart. Lower your body as far as you can with your hips and knees and support yourself with your upper leg muscles and butt. Keep your back straight and arms down at your side. After a brief pause, slowly return to the starting position. 15–25 reps.
Start by holding a pair of dumbbells at arm’s length next to your sides with palms facing each other. Stand in a staggered stance with your left foot in front of the right. Slowly lower your body as far as you can. After a brief pause, push yourself back up to the starting position as quickly as you can. Switch legs and then repeat. 15–25 reps each leg.
Thor’s Bulging Biceps
Stand straight with one dumbbell in each hand (make sure both dumbbells are of equal weight). Stand tall and stare forward. Grip the dumbbells like Thor would a hammer. Curl one of the dumbbells upward by contracting your biceps muscle and try to avoid moving your upper arm and shoulder. Curl the dumbbell upwards until there is no room for your arm to bend. Lower the dumbbell slowly back to the starting position and repeat with the other hand. 10–15 reps.
With your hands placed shoulder-width apart, grab the pull-up bar with your palms facing away from you. Pull yourself upward until your chin is over the bar and complete the exercise by gradually returning to the hanging position. 5–8 reps.
Iron Man’s Metal-Plated Chest
Lie face down on the floor with your hands shoulder-width apart and your arms straightened. Lower yourself downward until your chest almost touches the floor. While squeezing out your chest, press your upper body back up to the starting position. 8–10 reps.
With equal weights in each hand, lay face-up on a weight bench. Hold the dumbbells an inch apart above your chest with your palms facing each other and keep your elbows slightly bent. Slowly lower your arms straight outwards (away from your body) until you feel a good stretch in your chest. Push them back up while forcefully squeezing your chest and repeat. 8–10 reps.
Guided Breathing Techniques to Avoid Hulk Eruptions
Lastly, breathing is essential for Bruce to keep his cool and for you to get the most out of your workout. When doing an exercise, always make sure to exhale on exertion. Breathing also helps to prevent internal injuries and aids in maintaining control and proper form.
To remain calm, increase concentration, and reduce stress, inhale through your nose and count to four, then exhale through your nose and count to four. If you want to get more advanced, try counting to six or eight per breath.
Oh, no! You have a moment when, despite your best efforts, the little green monster inside you turns for the worst (when people criticize your disinterest in going to the gym, perhaps). Never fear—there is hope! Place one hand on your chest and the other on your stomach. Take a deep breath through your nose to make sure your diaphragm (not your chest) inflates to stretch your lungs properly. Take six to ten deep, slow breaths per minute for the next ten minutes. You will begin to experience instant reductions in your heart rate and blood pressure, which will eventually tame the big beast inside.
Image of Black Widow pixshark.com. Image of Captain America via Disney Wiki. Image of Iron Man via Everson Tomiello. Image of Thor via Lapis Wiki. Image of The Incredible Hulk via The Adventures of the Gladiators of Cybertron Wiki.