Ten Exercises Will Shake Your Body
What is one surefire way to attack your fitness routine effectively? Keep it simple and to the point.
Lunges
A well-rounded exercise routine includes challenges to your balance. Lunges encourage functional movement while strengthening your legs and glutes.
- Begin by standing shoulder-width apart with your feet and your arms down by your sides.
- Take a step forward with your right leg, bending your right knee and coming to a complete stop when your thigh is parallel to the ground. Make sure your right knee stays within your right foot.
- Return to the starting position by pushing up on your right foot. Reverse the process with your left leg. This is a single rep.
- Perform three sets of ten reps.
Pushups
Pushups are one of the most basic yet effective bodyweight exercises because of the number of muscles recruited.
- Begin in a plank position. Your core should be tight, your shoulders pulled down and back, and your neck should be neutral.
- Begin by bending your elbows and lowering your body to the floor. When your chest brushes against it, extend your elbows and start over. Keep your elbows close to your body throughout the movement.
- Perform three sets of as many repetitions as possible.
If you can’t exceptionally perform a standard pushup with good form, try a modified stance on your knees; you’ll still reap many of the benefits while building strength.
Squats
Squats improve lower body and core strength and lower back and hip flexibility. They burn a lot of calories because they engage some of the biggest muscles in the body.
- To begin, stand straight with your feet slightly wider than shoulder width apart and your arms at your sides.
- Brace your core and, while keeping your chest and chin up, push your hips back and bend your knees as if you were going to sit in a chair.
- Bring your arms out comfortably until your thighs are parallel to the ground. After a one-second pause, return to the starting position by extending your legs.
- Perform three sets of 20 reps.
Standing Dumbbell Presses Overhead
Compound exercises, which involve the use of multiple joints and muscles, are ideal for busy bees because they work on multiple parts of your body at the same time. A standing overhead press is one of the best exercises for your shoulders and works your upper back and core.
Dumbbells weighing ten pounds
- Choose a light set of dumbbells. We recommend starting with 10 pounds and standing either shoulder-width apart or staggered. Raise the weights above your head until your upper arms parallel the floor.
- Lunges encourage functional movement while strengthening your legs and glutes. Maintain a still posture with your head and neck.
- After a brief pause, bend your elbows and lower the weight until your triceps muscle is parallel to the floor again.
- Perform three sets of 12 reps.
Rows With Dumbbells
Dumbbell rows are another compound exercise that works multiple muscles in your upper body. Squeeze at the top of the movement with a moderate-weight dumbbell.
Dumbbells weighing ten pounds
- Begin with a dumbbell in each hand. For beginners, we recommend no more than ten pounds.
- Bend forward at the waist to make a 45-degree angle with your back to the ground. Avoid arching your back. Allow your arms to hang down straight. Check that your neck and back are in line and that your core is engaged.
- Beginning with your right arm, bend your elbow and pull the weight straight toward your chest, engaging your late and stopping below your chest.
- Repeat with the left arm, returning to the starting position. This is one repetition. Repeat three times more to complete three sets of ten repetitions.
Deadlifts On One Leg
This is yet another exercise that will put your balance to the test. Stability and leg strength are required for single-leg deadlifts to complete this move, grab a light to medium dumbbell.
Dumbbells are used
- Begin by standing with a dumbbell in your right hand, and your knees slightly bent.
- Hinging at the hips, kick your left leg straight behind you, lowering the dumbbell to the ground.
- When you’ve reached a comfortable height with your left leg, slowly return to the starting position while squeezing your right glute. During the movement, keep your pelvis square to the ground.
- Repeat 10 to 12 reps before shifting the weight to your left hand and repeating the steps on your left leg. Three sets of 10-12 reps per side are recommended.
Burpees
Burpees are a super-effective, whole-body move that provides excellent bang for your buck in cardiovascular endurance and muscle strength.
- Begin by standing upright with your feet shoulder-width apart and your arms at your sides.
- Squat with your hands outstretched in front of you. Return to a pushup position when your hands reach the ground by straightening your legs.
- Bend your waist and jump your feet up to your palms. Bring your feet as close to your hands as possible, landing outside your hands if necessary.
- Jump while standing up straight with your arms above your head.
- As a beginner, perform three sets of ten reps.
Planks On The Sides
A healthy body requires a strong core as its foundation, so pay attention to core-specific moves like the side plank. Focus on the mind-muscle connection and controlled movements to ensure you’re performing this move correctly.
- Lie on your right side, with your left leg and foot stacked on top of your right leg and foot. Place your right forearm on the ground and your elbow directly under your shoulder to support your upper body.
- Contract your core muscles to stiffen your spine and lift your hips and knees off the ground in a straight line.
- Return to the start in a controlled manner. Repeat three sets of 10-15 repetitions on one side, then switch.
Planks
Planks are an excellent way to target your abdominal muscles and entire body. Planking helps to stabilize your core without putting strain on your back as setups or crunches do.
- Begin in a pushup position with your hands and toes firmly planted on the ground, your back straight, and your core tight.
- Keep your chin tucked and your gaze just in front of your hands.
- Take deep, controlled breaths while keeping tension in your abs, shoulders, triceps, glutes, and quads.
- To begin, perform 2-3 sets of 30-second holds.
Glutamine Bridge
The glute bridge works your entire posterior chain, which is good for you and makes your booty look perkier.
- Begin by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides, palms facing down.
- Squeeze your core, glutes, and hamstrings while pushing through your heels. Your upper back and shoulders should still be in contact with the ground, and your body should form a straight line down to your knees.
- Pause for 1-2 seconds at the top before returning to the starting position.
- Complete three sets of 10-12 reps.