The benefits of exercising
We all know that that daily exercising can help improve health. However, with the myriad of choices and endless information accessible, it’s easy to be overwhelmed by what works. However, don’t fret. We’re here for you (and your body)!
Find out 10-exercises you should perform to achieve your fitness goals. Mix them up into the form of a routine to get a workout that is simple, yet powerful and certain to keep you healthy throughout your life.
These 10 exercises will shake your body
One way to ensure you are tackling your fitness program efficiently? Reduce the intensity to a minimum, and focus on the essentials.
1. Lunges
The challenge of balancing is a vital element of a balanced workout routine. Lunges help in that regard by encouraging functional movement, and also enhancing the strength of both your legs and your glutes.
- Begin by standing up with your shoulders wide and your the arms at your sides.
- Make a step forward with your right leg, and bend your right knee until your thigh is in line with the ground. Be sure your right knee isn’t extended beyond your right foot.
- You can push up your right foot, then return to your starting position. Repeat with the left leg. This is a single rep.
- Do 3 sets of 10 reps.
2. Pushups
Drop and Give me 20! The pushup are among the most basic but effective bodyweight exercises you can do due to the sheer number of muscles being enlisted to do these exercises.
- Begin in a plank. You should have your core firm with shoulders pulled back and up and your neck should be should be in a neutral position.
- Bend your elbows, then lower your body to the floor. If your chest touches it then extend your elbows, and then return to the starting position. Keep your elbows in close proximity to your body throughout the move.
- Do 3 sets of as many reps as you can.
If you’re not able to perform a traditional pushup while maintaining proper form, you can drop to a modified position on your knees – you’ll still get the benefits of this exercise as you build the strength.
3. Squats
Squats improve core and lower body strength and flexibility in the hips and lower back. Since they work several of the most powerful muscles in your human body, they provide an enormous impact in the amount of calories consumed.
- Begin by standing straight standing with feet that are slightly larger than shoulder width apart and your arms by your side.
- Engage your core muscles and, with your chest and chin in as you push your hips forward, and bend your knees like you were sitting in the chair.
- Insuring that your knees don’t bend either way, lower down until your knees are level with the ground. Then, extend your arms forward of you, in a comfortable position. Take a break for a second before extending your legs, then return to your starting position.
- Do 3 sets of 20 reps.
4. Standing overhead dumbbell presses
Compound exercises, which use several muscles and joints are ideal for busy people since they target multiple parts of your body in one go. Standing overhead presses aren’t just one of the most effective exercises on your shoulders but also strengthens your core and upper back muscles.
The equipment: 10-pound dumbbells
- Select a light set of dumbbells – we recommend 10 pounds for a good start. Start by standing up, or with your feet at shoulder-width or with your feet staggered. The weights should be lifted so your arms are aligned with the floor.
- While focusing on your core, start to push upwards till your arms extend over your head. Make sure your neck and head remain in a straight line.
- After a few seconds then bend your elbows and lower the weight until your triceps muscles are in line with the floor once more.
- Do 3 sets of 12 reps.
5. Dumbbell rows
These will not only help you look stunning with that dress But dumbbell rows can also be a exercise that builds up various muscles throughout the upper part of your body. Select a dumbbell with a moderate weight and make sure you’re squeezed to the top of your movement.
The equipment: 10-pound dumbbells
- Begin with a dumbbell on each hand. We suggest no more than 10 pounds for novices.
- Lean forward at your waist so that your back is 45 degrees with respect to your ground. Make sure you don’t turn your back. Let your arms hang straight down. Make sure your neck is aligned with your back, and that your core is fully engaged.
- Start with your right arm Bend your elbow, then push the weight straight upwards towards your chest. Be sure to activate your lat, and resting just below your chest.
- Return to your starting position, and repeat the exercise with the left arm. This is one repetition. Do 10 reps over 3 sets.
6. Single-leg deadlifts
This is yet another workout which tests your balance. Single-leg deadlifts require balance and leg strength. Pick up a moderate to light dumbbell for this exercise.
Equipment: dumbbell
- Start standing up with the dumbbell in your left hand, with your knees bent slightly.
- While hunching your hips and kicking with your leg that is straight behind, then lower the dumbbell toward the ground.
- Once you’ve reached an appropriate height with your left leg slowly return to your beginning position with controlled movements, while flexing the right glute. Be sure that your pelvis is in a straight line with the ground throughout the move.
- Repeat 10-12 repetitions before shifting the weight onto the left side and then repeating the steps for the left leg. It’s recommended to complete three groups of 10-12 repetitions each side.
7. Burpees
A workout we aren’t happy with, burpees are an effective, full-body workout that gives you the most return on investment to build endurance in your heart and increase muscular strength.
- Begin by standing straight with your feet shoulder width apart and your arms to your sides.
- With your hands towards the side begin to squat. Once your hands are on the ground, you can push your legs straight into a pushup posture.
- Your feet should be able to reach your palms while bending them on the hips. Bring your feet closer to your palms as they are able to, then land them on the floor If you need to.
- Make sure you are standing straight, then raise your arms up above your head. Jump.
- This is a single repetition. Perform three set of 10 reps each as an exercise for beginners.
8. Side planks
A healthy body needs an energised core to support its structure and you shouldn’t overlook specific core exercises such as that side-plank.
Concentrate on the connection between your mind and muscles and control your movements to make sure you’re performing this exercise effectively.
- Lay on your back with your left foot and leg placed on the top of your right foot and leg. Lift your upper body using your forearms of the right against the ground, and placing your elbow directly beneath your shoulder.
- Engage your core muscles to strengthen your spine. Lift your knees and hips off the floor, creating an erect line to your body.
- Return to the beginning in a controlled way. Repetition 3 sets, each of 10 reps each on one side, and then switch.
9. Planks
Planks can be a powerful method to strengthen both the abdominal muscles as well as your entire body. Planks stabilize your core and doesn’t strain your spine in the way that crunches and situps might.
- Start in a pushup position with your hands and toes firmly planted on the floor with your back straight and your core muscles tight.
- Keep your chin tucked and your eyes just towards your hands.
- Inhale deeply, with control and maintain tension throughout your body, ensuring that your shoulders, abs, glutes, triceps, and quads are all working.
- Complete 3 sets of 30 second holds before you begin.
10. Glute bridge
The glute bridge works your entire posterior chain which is not just beneficial for your health, but can improve the look of your belly as well.
- Begin by lying in a position on the ground with knees bent, your feet down on the floor and arms straight to your sides, with your palms in the direction of downwards.
- By pushing your heels through and thighs, lift your hips above the floor by pressing your core, glutes and the hamstrings. Your shoulders and upper back should remain touching the ground and your core up to your knees should be in an uniform line.
- Take a few seconds off at the top before returning to the starting point.
- Perform 10-12 reps over 3 sets.