When you think of strength training, what image comes to mind? Probably someone struggling and sweating with barbells and dumbbells, or straining against a shiny high tech machine. But there's another way to build up your muscular strength and endurance. For most exercises, you don't need any equipment. You can do them in your home. And you don't have to move a muscle.

I call these exercises static exercises. You aren't moving. Instead, you're holding yourself in a position that forces your muscles to contract and strengthen. Even though you're not going through a range of motion, load and stress are being put on your muscles. You'll feel it. Best of all, the static exercises in this article target all of your major muscle groups.

If you're already on a fitness program, the exercises in this article are a great complement to your program -- especially on those days when you don't have time for a full workout. If you're trying to get back into shape after a long layoff, or plan on starting an exercise regimen, then static exercises can help you start building or rebuilding your strength before you move on to more advanced exercise routines.

You'll notice that most of the exercises are based on ones that you might have done in school or in a gym. The positions will be familiar to you, so there won't be much of a learning curve. And the exercises that are unfamiliar are easy to learn.

Before you begin

If you haven't exercised for a while, or if this is the first time doing an exercise program, talk to your doctor before you start. And if you feel any sharp pain while doing these exercises, stop. Your body is telling you something is wrong, and you should listen before you really hurt yourself.

As for the exercises themselves, hold the positions for as long as possible. How long will that be? Well, it depends on you and the exercise. It might be 10 seconds, or it might be two minutes. Also, when you are doing a static exercise routine, mix the exercises up. Do a couple of the upper body exercises, then one of the abdominal or leg exercises. Keep rotating through the exercises until you've done them all once.