Once you’ve convinced yourself that part of your day should be devoted to exercise, you’re bound to be faced with a major dilemma. Where to start? There is a world of options ranging from cardio training and strength training to weightlifting and pilates. But, you don’t have to feel overwhelmed. If you’d like to start small and get into a good workout routine at the same time, we’ve got some simple exercises that will give you a well-rounded workout.
You don’t need to do sit-ups and sit-ups to get perfect abs. Planking is a much better alternative. Engages a more diverse set of core muscles (front, back, and sides) when compared to other core exercises. It also works on all muscles at the same time instead of just one. This is important for sports and recreational activities, as it works all of your muscles at the same time.
The plank is also a better option for your back, since other basic exercises like sit-ups and leg raises strain your back. This is how to make a plank:
Lie on your stomach with your palms on the floor, fingers facing forward, and elbows close to your shoulder. Make sure your elbows are in line with your shoulders.
Engage your core (central abdomen) and slowly lift your torso and thighs off the ground. Make sure your neck is in line with your back and hips, like a plank of wood.
Keep your shoulders away from your knees and just above your elbows.
Hold this position for 5 seconds and lower yourself slowly, without breaking your form.
Gradually increase the holding time of the iron. To get the best results from this exercise, be sure to try a set of variations as well.
Squats are one of the most functional exercise routines. They help strengthen the legs and hips. However simple they may seem, they need to be done with proper form and when done incorrectly, squats can cause knee pain. This is how to do a squat:
Stand with your feet shoulder-width apart and your arms by your side.
Slowly bend your knees and hips, and lower your buttocks down about 20 centimeters.
Make sure to keep your back flat while doing this. You may want to hold your arms out in front of you to help you balance better.
Shift your weight onto your heels to avoid stressing your knees.
Slowly return to the starting position and squeeze your glutes as you come up.
You could do 8-12 repetitions of this exercise.
In just about every workout out there, pushups are found in just about every exercise. This is not just because they can be done anywhere and don’t require weights. Push-ups work the chest, legs, shoulders, hips, arms, and core. They can also be modified according to your needs simply by changing the position of the arms. When your hands are placed slightly inward, they work your chest muscles and when placed slightly outward, they work your triceps. Just like squats and planks, pushups also need good form. This is how you should do a pushup:
Start in a full plank position with your arms extended. The palms of the hands should be flat on the ground and in line with the shoulders.
Place your feet 12 inches apart and stay on your toes.
Keep your weight evenly distributed and your back straight.
Look down and lower your body with your elbows close to your chest, until your elbows are at 90 degrees.
Push yourself back to complete a pushup.
If a traditional pushup is too difficult for you, then you can place your knees on the floor as well. Repeat this as often as you can, and break your reps into groups. Challenge yourself by setting goals and making this exercise more fun.
4. Funds in bank
Bench dips are a part of most bodyweight training routines. They work on the triceps, back, upper arms and shoulders and remove stubborn fat from the triceps. They’re also easy to make and don’t require any equipment. As with any exercise, it’s important to stay in good shape when you’re doing bench dips. This is how you should make a background:
Find a stable bench or chair. Sit on it with your palms apart and facing forward.
Slide off the bench with your legs together, right in front of you. Straighten your arms, but keep a slight bend in your elbows.
Bend your elbows and lower your body down until your elbows are at 90 degrees.
Press down on the bench and slowly rise back up to the starting position.
You could repeat this exercise 10 to 12 times for optimal results. Slowly increase reps
Pull-ups are difficult to do but extremely effective. They work on the upper back, trunk and arms. You could make a stop at the gym, on the bars, or at home with a pull-up bar. This is how a pull-up should be done:
Grab the bar. Spread your hands shoulder-width apart.
Hang from the bar, bend your knees and raise your legs slightly.
Rise up by pulling your elbows down. Climb as high as you can.
Slowly return to the starting position.
Repeat 12 times or as many times as possible. As with most other exercises, pull-ups have variations that you can gradually incorporate into your exercise regimen.
It’s important to remember that you need to warm up before you exercise and cool down after you finish your workout. Your body might also get used to the same type of exercises pretty soon, so be sure to switch things up if these exercises aren’t challenging you enough.