most effective exercises and Benefits
We know daily exercises is good for optimizing health. But with so many options and limitless information available, it’s easy to get overwhelmed with what works. But not to worry. We’ve got your back (and body)!
Check out the 8 exercises you can do for ultimate fitness. Combine them into a routine for a workout that’s simple but powerful and sure to keep you in shape for the rest of your life.
The 8 most effective exercises and Benefits
- Lunges
- squats
- Planks
- Side planks
- Pushups
- Glute bridge
- Burpees
- Stretching
Lunges
Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement while also increasing strength in your legs and glutes.
Start by standing with your feet shoulder-width apart and arms down at your sides.
Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.
Complete 3 sets of 10 reps.
Squats
Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.
Bodyweight squats can increase lower body and core strength as they work the abs, buttocks, hips, thighs, calves, and shins.
How to do them:
- Stand with the feet slightly wider than hip-width apart, angling the toes slightly outward.
- Keep the hands down by the sides, with the palms facing in and keep the shoulders back.
- Engage the abdominal muscles to support the back.
- Shift the hips back and bend the knees as though taking a seat, keeping a flat back.
Planks
Planks are an effective way to target both your abdominal muscles and your whole body. Planking stabilizes your core without straining your back the way situps or crunches might. Planks strengthen the back and abdominal muscles and help build core strength.
How to do them:
- Start with the elbows and lower arms on the floor, keeping the elbows in line with the shoulders.
- Lift the body so that it forms a straight line horizontal to the floor.
- Keep the feet together and the toes flexed to support the body.
- Hold for 20–30 seconds.
- Slowly lower to the floor and rest for 1 minute, then repeat 3–5 times.
This move uses the same body positioning, but the person keeps their arms straight with their palms flat on the floor, directly underneath the shoulders.
- Keep lowering down to the ground until the thighs are parallel with the floor.
- Push through the feet to straighten back up into the starting position.
- Inhale into the squat, then exhale when standing back up.
Once people feel strong performing this exercise, they can try a high plank.
Side planks
The Side planks help build core strength, which can help reduce lower back pain.
Side planks work the buttocks, hips, and abdominal muscles.
A healthy body requires a strong core at its foundation, so don’t neglect core-specific moves like the side plank.
Focus on the mind-muscle connection and controlled movements to ensure you’re completing this move effectively.
Pushups
Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.
How to do them:
- Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
- Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start.
- Focus on keeping your elbows close to your body during the 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.
Glute bridge
The glute bridge effectively works your entire posterior chain, which isn’t only good for you, but it’ll make your booty look perkier, too.
How to do them:
- Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.
- Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings.
- Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line.
- Pause 1–2 seconds at the top and return to the starting position.
- Complete 10–12 reps for 3 sets.
Burpees
An exercise we love to hate, burpees are a super-effective, whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.
How to do them:
- 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.
- Stand up straight, bringing your arms above your head, and jump.
- This is one rep. Complete 3 sets of 10 reps as a beginner.
Stretching
Flexibility is something we tend to forget about when we are young. But as we age, our muscles lose the flexibility they once had. Our tendons and muscles start to shorten and don’t work as they used to. This can increase the risk of muscle cramping and pain. It can also lead to muscle damage, strain, joint pain and even falls. It can also make it difficult to do everyday tasks like tying your shoes by bending over.
Benefits of stretching
Improve your performance in physical activities.
Decrease your risk of injuries.
Help your joints move through their full range of motion.
Increase muscle blood flow.
Enable your muscles to work most effectively.
Improve your ability to do daily activities.
Summary
Regular exercises is important for overall health and fitness. A combination of resistance and cardiovascular training is a powerful tool to help prevent many health conditions.
People can start slowly and increase the frequency of workouts or the number of repetitions and sets in each one as their fitness levels improve.
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