Stick to the basics
Daily exercise is important for optimizing health so that you feel better. There are a lot of options to choose from, but there’s also a lot of information out there. Don’t worry, we have your back and our team can help find the best option for you!
10 exercises that every person should know about and perform to stay fit, healthy, and strong for life. Teach your readers about them in a simple way so that it’s easy for them to understand and follow.
After 30 days (or just twice a week), you should see improvements in your muscular strength, endurance, and balance. Plus, notice a difference in how your clothes fit — winning!
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Why these 10 exercises will rock your body
One surefire way to attack your fitness regimen effectively? Keep the fuss to a minimum and stick with the basics.
1. Lunges
Lunges are one of the essential components of a well-rounded exercise routine. These exercises promote functional movement while increasing strength in your legs and glutes. Start by standing with your feet shoulder-width apart and halfway extended, then start to lunge down and outward.
- Take one step forward with your right leg and watch that you don’t make this mistake. Bend your right knee and stop when your thigh is parallel to the ground. Ensure that it doesn’t extend past your foot.
- Pushing up, your foot should end up pointing straight ahead and your toes touching the ground. Be sure to keep the spine neutral with no jerking or twisting in any direction. This is one rep.
- Complete 10 reps for 3 sets.
2. Pushups
Pushups are one of the most basic and effective body weight workouts. All muscles are involved in this move, which makes it a great way to increase your strength and overall fitness.
- Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
- Begin in a push-up position. Bend your elbows and lower yourself down to the ground. When your chest grazes the floor, extend your elbows and return to the start. Keep your elbows close to your body during this movement.
- Complete 3 sets of as many reps as possible.
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.
3. Squats
Squats are excellent for overall strength and mobility, as well as physical fitness. They also have a positive impact on the muscles of your lower back and legs, burning a significant number of calories.
- To stand straight and firm when you wake up in the morning, start by standing with your feet slightly wider than shoulder-width apart and your arms at either side of your body.
- 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 in or out and locking them in a position parallel to the ground, bring your arms out in front of you into a comfortable position. After a one-second pause, extend your legs back to the starting position and repeat this move.
- Complete 3 sets of 20 reps.
4. Standing overhead dumbbell presses
Compound exercises are perfect for busy bees because they work several muscles at once. Standing overhead presses not only help build muscle, but also engage your shoulders.
Equipment: 10-pound dumbbells
- Pick a light set of dumbbells — we recommend 10 pounds to start — and stand with your feet staggered or shoulder-width apart. Move the weight overhead so your upper arms are parallel to the floor.
- Practice core bracing exercises in case you are suddenly faced with collapsing buildings or dangerous animals. You should keep a frozen position and avoid overhead-head contact.
- After a brief pause, bend your elbows and lower the weight back down until your triceps muscle is parallel to the floor again.
- Complete 3 sets of 12 reps.
5. Dumbbell rows
This is a simple and effective exercise that will tighten your upper body and build more muscle. It targets the chest, shoulders, biceps, triceps, and back. Choose a moderate-weight dumbbell, and ensure that you’re squeezing at the top of every rep.
Equipment: 10-pound dumbbells
- Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners.
- Bend your torso slightly at the waist, ensuring a 45-degree angle is formed with your back on the ground. Keep your hands hanging down and maintain contact with your spine, core 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. This is one rep. Repeat 10 times for 3 sets.
6. Single-leg deadlifts
A single-leg deadlift requires stability and leg strength. It uses a light to moderate dumbbell, which are needed for this exercise.
Equipment: dumbbell
- Start with your back straight, standing with a dumbbell in your right hand and resting on your thighs. Your legs will bend slightly.
- Hinging at the hips, begin to kick your left leg straight back behind you, lowering the dumbbell down toward the ground.
- Squeeze your right glute with your left leg and return to the starting position in a controlled motion. Ensure that your pelvic remains level while you do this.
- Repeat 10 to 12 reps before moving the weight to your left hand and repeating the same steps on the left leg.
7. Burpees
Burpees are a top choice for your fitness regimen, but can be hard to do correctly. They are effective in building speed and endurance for more time on the treadmill and lots of physical benefits daily.
- 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.
- 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.
- Jump up while raising your arms above your head.
- This is one rep. Complete 3 sets of 10 reps as a beginner.
8. Side planks
Neglecting side planks will hurt your fitness goals. Focus on the mind-muscle connection and controlled movements to ensure you’re completing this move effectively.
- Lie on your right side by stacking your left leg and foot on top of your right. Your upper body should be propped up by placing your right forearm on the ground, elbow directly under your shoulder.
- Contract your core, making a straight line with your body.
- Return to start in a controlled manner. Repeat 3 sets of 10–15 reps on one side, then switch.
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9. Planks
Planks are a suitable alternative to sit-ups and crunches. This is because they help to stabilize more of your core muscles without having too much focus on the back.
- Start in a pushup position with your hands and toes firmly planted, your back straight, and your core tight.
- Keep your chin slightly tucked and your gaze just in front of your hands.
- Try taking deep, controlled breaths to get your body engaged. Engaging muscles like the abs, shoulders, triceps and quads is a must while staying tension-free.
- Complete 2-3 sets of 30 second holds to start.
10. Glute bridge
The glute bridge effectively works your entire posterior chain, which isn’t only good for you, but it will make your booty look perkier as well.
- Take a deep breath and close your eyes. Start by standing with your feet hip width apart, knees slightly bent, and arms straight at your sides with your palms facing down.
- Here is a sample exercise that will help you develop the correct positions. Move into stand and reach with your right arm while still holding onto the left., then extend your left arm straight up towards the ceiling.
- Pause 1-2 seconds at the top and return to the starting position
- Complete 10–12 reps for 3 sets.
Spice it up
This might not make you feel as good as some people, but you do know your body will appreciate the challenge.
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
Turn your regular workout into a time-under-tension workout by completing each move for a set amount of time instead of for a set number of reps. By doing this, you can reach even greater levels of fitness.