With so many options available, it’s easy to feel overwhelmed when trying to optimize your health. However, you can keep up on whichever routine works best for your body and lifestyle with these five exercises without getting bogged down in too much information.
In just 30 days of doing the workouts twice a week or weekly as preferred by the user – users should notice improvements in their muscular strength, endurance, and balance which is sure to make them more confident about how they look while also seeing changes that will help fit into those favorite clothes.
The key to success is simplicity. So stick with these five exercises to tone your body, and before long, your body will be rocking!
Lunges are one of the most effective exercises for promoting functional movement. Therefore, it is often suggested that you incorporate lunging into your daily routine as a way to keep yourself healthy and active while also increasing strength in your legs and glutes.
- To start, stand and ensure your feet and shoulders are wide apart while keeping your arms to your side.
- Step forward on your right leg with the knees also bending till it is parallel to the ground.
- Return to the starting position by pushing off your right foot. Repeat the same posture with your left leg.
- Do it 10 times for 3 sets.
Pushups are an effective but basic form of exercise, and you can perform them without any equipment. It tones your muscle and gives you excellent results in little time.
- Start in plank position, with your shoulders pulled down. Your neck should be neutral to keep the back straight.
- Now bend your elbows until they are at about 90 degrees–not so much that it hurts.
- When you lean towards the floor like this, focus on keeping your elbow close to the body by not letting them go wide as if trying to touch something out of reach. This will strengthen those abdominal muscles for good posture while also toning up arms.
- Complete 3 sets of 20 reps each time
If you’re having trouble performing conventional pushups or other exercises due to physical limitations, try getting onto your knees instead of using just your arms for added support.
Squats are a fantastic way to tone up your lower body, core strength, and flexibility in the back. They also give you a significant calorie-burning punch because they work out some of the largest muscles in your torso.
- Stand straight and spread your feet just a little wider than shoulder-width apart.
- Brace yourself with arms at your sides, chest up, chin up as well.
- Push back on the hips to bend knees down in what looks like sitting into an imaginary chair until you are parallel to the ground with thighs touching it, making sure not to letting knee bow inward or outward from another one for this position of the exercise
- Complete 3 sets of 20 reps each time
Have you ever seen someone with those killer abs and wondered how they got them? Well, now it’s time to find out. You can get that coveted six-pack by doing dumbbell rows.
Use 10-pound dumbbells:
- Beginners may find it easier to use light weights and start with their arms at a 90-degree angle rather than holding them straight down.
- Make sure your neck is aligned with the spine, not arched back.
- After mastering 10 reps on each arm for 3 sets of these exercises, bump up the weight but never exceed 15 pounds (6.8 kg).
A strong core is necessary to have a healthy body, so it’s essential not to neglect specific moves like the side plank. To make sure you’re completing this move correctly, focus on mind-muscle connection and controlled movements.
- Prop yourself up on your right arm and stack one leg after the other, creating a straight line.
- Bend over until you can lift your hips off the ground, contracting your core to keep it stiff as you come back down into position for another repetition of 10-15 times.
Spice it up
Keeping your body in shape is an ongoing process. If you feel like the workouts are getting easier, try progressive overload by adding five more reps each time or adding weight to all exercises but only increasing one pound at a time. You can also change up these routines with some creative ways, such as switching from doing reps for a certain amount of sets to using timed intervals instead- this will keep things fresh and help prevent boredom.