We all know that regular exercise is beneficial to our health. However, with so many alternatives and seemingly endless information, it's easy to become overwhelmed by what works. Whether you want to try out a 30-day fitness challenge, or just something sustainable enough to keep you fit, there are numerous options to choose from. But don't be concerned. We've got your back (and your body) covered!
Take a look at these five exercises for optimum fitness. Combine them into a regimen for a quick but effective workout that will keep you in shape.
1. Lunges
A well-rounded fitness plan should include challenges to your equilibrium. Lunges accomplish this by fostering functional movement while also increasing leg and glute strength. Here’s how you can do it:
Step 1: Begin by standing shoulder-width apart with your arms down at your sides.
Step 2: Step forward with your right leg, bending your right knee, and halting when your thigh is parallel to the ground. Make sure your right knee doesn't go beyond your right foot.
Step 3: Return to the starting position by pushing up with your right foot. Reverse the process with your left leg. This is one rep.
Step 4: Complete three sets of 10 reps.
2. Squats
Squats improve lower-body and core strength, as well as lower back and hip flexibility. They burn a lot of calories since they employ some of the largest muscles in the body. Follow the steps below for the correct way to do it:
Step 1: Begin by standing with your arms at your sides and your feet slightly wider than shoulder width apart.
Step 2: Push your hips back and bend your knees as if you're going to sit on a chair, while keeping your chest and chin up.
Step 3: Drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position, making sure your knees don't bow inward or outward. Return to the starting position by pausing for one second, then extending your legs and returning to the starting position.
Step 4: Perform three sets of 20 reps.
3. Burpees
Burpees are a tremendously effective whole-body move that gives you a lot of bang for your buck in terms of cardiovascular endurance and muscle power. Here’s how to do it:
Step 1: To begin, stand tall with your feet shoulder-width apart and your arms at your sides.
Step 2: Begin squatting with your hands out in front of you. When your hands reach the ground, return to a push-up stance by straightening your legs.
Step 3: By bending at the waist, jump your feet up to your palms. Bring your feet as near to your hands as possible, landing them outside if necessary.
Step 4: Jump while standing up straight and raising your arms above your head.
Step 5: This is one rep. As a beginner, do three sets of 10 reps.
4. Planks
Planks are a great technique to work your abdominal muscles as well as your entire body. Planking helps to maintain your core without putting strain on your back as sit-ups or crunches do. Follow the steps below to work those abdominal muscles effectively:
Step 1: Begin with your hands and toes firmly planted on the ground, your back straight, and your core taut in a push-up stance.
Step 2: Maintain a small chin tuck and your sight directly in front of your hands.
Step 3: Deep, controlled breaths should be taken while maintaining tension throughout your entire body, including your abs, shoulders, triceps, glutes, and quads.
Step 4: For beginners, do two-three sets of 30 second holds.
5. Glute Bridge
The glute bridge exercises your entire posterior chain, which is not only beneficial to your health but also improves the appearance of the muscle. Here’s how you can do it:
Step 1: Begin by lying on your back with your knees bent, your feet flat on the ground, and your arms straight at your sides, palms facing down.
Step 2: Squeeze your core, glutes, and hamstrings while pushing through your heels to lift your hips off the ground. Your upper back and shoulders should be in contact with the ground, and your core should make a straight line down to your knees.
Step 3: Return to the starting position after one or two second pause at the top.
Step 4: Complete three sets of 10–12 reps.
Things To Keep In Mind
While these exercises are fairly common and can be done by anybody, if you have any issues in mobility, it is advisable to get in touch with a health expert who can guide you accordingly. You can also try out some low-impact exercises for that extra push.