Here are 5 best exercises to incorporate into a simple yet effective routine that will help you stay fit for life.
1. Lunges
Lunges enhance balance and functional movement while building strength in the legs and glutes.
- Stand with feet shoulder-width apart and arms at your sides.
- Step forward with your right leg, bending your right knee until your thigh is parallel to the ground, ensuring your knee doesn’t go past your foot.
- Push back to the starting position and repeat with your left leg. This counts as one rep.
- Aim for 3 sets of 10 reps.
2. Pushups
Pushups are a fundamental bodyweight exercise that engages multiple muscle groups.
- Start in a plank position with a tight core, shoulders down, and neck neutral.
- Bend your elbows to lower your body until your chest nearly touches the floor, then push back up, keeping elbows close to your body.
- Perform 3 sets of as many reps as possible.
- If standard pushups are challenging, modify by dropping to your knees.
Read more: Top 5 Home Exercises to Reduce Belly Fat
3. Squats
Squats boost lower body and core strength and enhance flexibility in the lower back and hips while burning significant calories.
- Stand tall with feet slightly wider than shoulder-width and arms at your sides.
- Brace your core and, keeping your chest up, push your hips back and bend your knees as if sitting in a chair.
- Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
- Complete 3 sets of 20 reps.
4. Side Planks
Strong core muscles are vital for overall health, making side planks essential.
- Lie on your right side, stacking your left leg and foot on top of your right.
- Prop your upper body up with your right forearm under your shoulder, then lift your hips and knees off the ground, forming a straight line.
- Return to the start and perform 3 sets of 10–15 reps on each side.
5. Planks
Planks effectively target the entire body and stabilize the core without straining the back.
- Begin in a pushup position with hands and toes on the ground, back straight, and core tight.
- Keep your chin tucked and gaze just in front of your hands.
- Breathe deeply while engaging your abs, shoulders, triceps, glutes, and quads.
- Start with 2-3 sets of 30-second holds.
