We all are well acquainted with the fact that daily exercise is good for optimizing health. However, with so many options and flood of information available, it’s easy to get overwhelmed with what works. But not to worry. We’ve got your back (and body)!
We have enlisted 10 exercises which you can do for ultimate fitness. And if you combine them into a routine, that is if you maintain the consistency, it is sure to keep you in shape for the rest of your life. Even if you do it just twice a week- you will see improvements in your endurance, balance and muscular strength.
Plus, an added benefit you will see is the difference in how your clothes fit — winning!
1. Lunges
It is crucial to challenge your balance in a well-rounded exercise routine. And Lunges are an epitome for that. Lunges promote functional movement, while also increasing strength in your legs and Glutes.
The Right Way
Begin with standing with your feet shoulder-width apart and arms down at your sides.
Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
Push up off your right foot and return to the starting position. Repeat with your left leg. This circles one rep.
Recommended- Complete 10 reps for 3 sets.
2. Pushups
Drop and give me 20! One of the most basic yet effective exercise, Pushup helps in bodyweight moves you can perform because of the number of muscles that are recruited to perform them.
The Right Way
Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
If you can’t quite perform a standard pushup with good form, drop down to a modified stance on your knees — you’ll still reap many of the benefits from this exercise while building strength.
Recommended- Complete 3 sets of as many reps as possible.
3. Squats
Squats play a vital role in lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.
The Right Way
Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.
Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.
Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.
Recommended- Complete 3 sets of 20 reps.
4. Standing overhead dumbbell presses
Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. A standing overhead press isn’t only one of the best exercises you can do for your shoulders, it also engages your upper back and core.
The Right Way
Pick a light set of dumbbells — we recommend 10 pounds to start — and start by standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your upper arms are parallel to the floor.
Bracing your core, begin to push up until your arms are fully extended above your head. Keep your head and neck stationary.
After a brief pause, bend your elbows and lower the weight back down until your tricep is parallel to the floor again.
Recommended- Complete 3 sets of 12 reps.
5. Dumbbell rows
Not only will these make your back look killer in that dress, dumbbell rows are another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you’re squeezing at the top of the movement.
The Right Way
Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners.
Bend forward at the waist so your back is at a 45-degree angle to the ground. Be certain not to arch your back. Let your arms hang straight down. Ensure your neck is in line with your back and your core is engaged.
Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat, and stopping just below your chest.
Return to the starting position and repeat with the left arm.
Recommended- Repeat 10 times for 3 sets.
6. Single-leg deadlifts
This one challenges your balance. Single-leg deadlifts require stability and leg strength. Grab a light to moderate dumbbell to complete this move.
The Right Way
Begin standing with a dumbbell in your right hand and your knees slightly bent.
Hinging at the hips, begin to kick your left leg straight back behind you, lowering the dumbbell down toward the ground.
When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right glute. Ensure that your pelvis stays square to the ground during the movement.
Recommended- Repeat 10 to 12 reps before moving the weight to your left hand and repeating the same steps on the left leg.
7. Burpees
An exercise we tend to love to hate, burpees are a super effective whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.
The Right Way
Start by standing upright with your feet shoulder-width apart and your arms down at your sides.
With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position.
Do a pushup.
Come back up to the starting pushup position and jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.
Stand up straight, bringing your arms above your head and jump.
Recommended- Complete 3 sets of 10 reps as a beginner.
8. Side planks
A healthy body needs a powerful core at its foundation, thus don’t neglect core-specific moves like the side plank. Focus on the mind-muscle connection and controlled movements to ensure you’re completing this move effectively.
The Right Way
Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground, elbow directly under your shoulder.
Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.
Return to start in a controlled manner.
Recommended- Repeat 3 sets of 10-15 reps on one side, then switch.
9. Situps
Although they get a bad rap as being too basic, situps are an effective way to target your abdominal muscles. If you have got lower back issues, stick with a crunch, which requires just your upper back and shoulders to lift off the ground.
The Right Way
Start by lying on the ground on your back with your knees bent, feet flat, and your hands behind your head.
Keeping your feet glued to the ground, begin to roll up from your head, engaging your core throughout. Don’t strain your neck during the upward motion.
When your chest reaches your legs, begin the controlled phase back down to the starting position.
Recommended- Complete 3 sets of 15 reps as a beginner.
10. Glute bridge
The Glute bridge effectively works your entire posterior chain, which isn’t only good for you, but will make your booty look perkier as well.
The Right Way
Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.
Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line.
Pause 1-2 seconds at the highest and return to the starting position.
Recommended- Complete 10-12 reps for 3 sets.
Spice it up
Now, these fundamental exercises will definitely do your body good, but there’s always room to keep motivating and pushing yourself. If you notice yourself breezing through and barely breaking a sweat, focus on progressive overload by making each move more challenging by:
-Adding 5 more reps
-Adding more weight
-Tacking on a jump to moves like squats and lunges
Another way to switch it up? Turn the routine into a time-under-tension workout, completing each move for a set amount of time instead of for a set number of reps.
