There are countless ways to increase your fitness, so many that it might be a little intimidating. It’s advisable to begin with a few simple yet effective exercises when planning a workout routine. These are 5 exercises to help you get more strength and flexibility. The fun fact about these exercises is you can perform these exercises at home.
You’ll soon have a solid basis for adding other exercises to your regimen if you want so.
•Squats exercises:
Squats improve lower body and core strength as well as lower back and hip flexibility. They are quite effective in burning a lot of calories because they activate some of the largest muscles in the body.
1. Start by taking a straight stance, separating your feet just above shoulder width, and keeping your arms by your sides.
2. Brace your core and push your hips back while keeping your chin and chest up. Then, bend your knees and sit as if you were going to a chair.
3. Bring your arms out in front of you in a comfortable position, ensuring that your knees don’t bend inward or outward as you descend until your thighs are parallel to the ground.
4. Finish three sets of 20 repetitions.
•Side Planks:
Don’t overlook routines that target the core like the side plank, because a healthy body needs a strong core as its foundation. Planks are considered best exercise for abs.
To ensure you’re performing this exercise correctly, pay attention to the mind- muscle link and regulated motions.
1. Your left leg and foot should be stacked on top of your right leg and foot as you are lying on your right side. Your right forearm should be on the floor, with your elbow resting beneath your shoulder.
2. As you lift your hips and knees off the ground and align your body in a straight line, contract your core to tighten your spine.
3. On one side, perform three sets of 10 to 15 repetitions.
•Push-ups:
A number of muscles are involved in doing push-ups. This is the reason push-ups are considered one of the most effective exercise. It is am effective exercise for abs. To do push-ups;
1. Come into plank position. Your shoulders should be pushed back and down, and your neck should be in a neutral position.
2. Start lowering your body to the ground by bending your elbows. Extend your elbows and go back to the beginning when your chest touches it. During the motion, pay attention to keeping your elbows tight to your torso.
3. Finish three sets of as many repetitions as you can.
3. Finish three sets of as many repetitions as you can.
•Lunges exercises:
A well-rounded workout plan must include exercises that test your balance. Along with improving functional mobility, lunges strengthen your legs and glutes.
1. As you stand to begin, place your feet shoulder-width apart and keep your arms at your sides.
2. When your thigh is parallel to the ground, stop taking a step forward with your right leg while bending your right knee. Be careful not to let your right knee touch your right foot.
3. To get back to the beginning position, push up with your right foot. The left leg, then repeat. It’s one rep.
4. Finish three sets of 10 repetitions.
•Single-leg deadlifts:
Your balance will be tested by this exercise. Stability and leg power are needed for single-leg deadlifts.
1. Start out standing with your knees slightly bent and a dumbbell in your right hand.
2. Hinging at the hips, start to kick your left leg straight back behind you, bringing the dumbbell down towards the floor.
3. Squeeze your right glute as you slowly and carefully return to the starting position after raising your left leg to a comfortable height. Be sure that your pelvis remains parallel to the ground during the exercise.
4. Before switching to your left hand and performing the same motions on your
left leg, perform 10 to 12 reps.
2. Start lowering your body to the ground by bending your elbows. Extend your elbows and go back to the beginning when your chest touches it. During the motion, pay attention to keeping your elbows tight to your torso.
3. Finish three sets of as many repetitions as you can.
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