A few ways you can benefit working out the muscles is by circuit training. The great thing about it doesn’t require equipment. The weight of you body is a great start. It’s great for those who have little time to exercise, because you can skip the gym and workout from home.
In order to benefit from them you have to pay close attention to the movements and watch your posture to avoid injuries. The exercises have to be in repetitions, which last no more than one minute per exercise. As you continue to get use to them you may boost time and repetitions. For know quantity is not the factor, but stay focused on breathing, posture, extent of movements. Along are a few exercises in which you can begin working on.
Beginners: 4 sets of 8 reps
Practitioners: 4 sets of 16 repetitions