Regular physical activity and exercise are crucial for maintaining optimal health, fitness levels, and mental wellness. Engaging in physical activity on a regular basis has shown to improve heart health, reduce the risk of chronic diseases, aid in weight loss, and boost mood and mental health. However, selecting the right exercises that are convenient and enjoyable can be challenging. The key to sticking with an exercise routine is to find activities that one likes and can do consistently. This is where the significance of convenient exercises comes in. In this article, we will outline the 5 best exercises for everyone to include in a well-rounded exercise routine. These exercises require little to no equipment, and they can be performed anywhere, making them accessible for everyone. So, let’s get started!
Lunges are a classic exercise for a well-rounded workout routine and are known to provide numerous benefits for the body. This compound exercise targets multiple major muscle groups, including the quadriceps, hamstrings, and glutes. Additionally, lunges help to improve balance and coordination.
To perform a lunge, stand up straight with your feet shoulder-width apart and your hands on your hips or holding weights at your sides. Start by taking a big step forward with one foot. Ensure your knee is directly above your ankle and your back knee is bent and pointing toward the ground.
As you lower yourself down, ensure your front knee is not extending past your toes. Lower your body down until your back knee is close to or touching the ground. Pause briefly for a moment before pushing back up through your front heel to return to the starting position. Maintain proper form by ensuring your back is straight and your core muscles are engaged throughout the exercise.
Complete the desired amount of reps for one leg before switching to the other leg. Incorporating lunges into your workout routine is an effective way to improve core strength, balance, and coordination. Plus, this exercise can help build muscle mass and improve overall fitness levels.
Pushups are a classic exercise that many people know and love. They are a full-body compound exercise that effectively targets the chest, shoulders, triceps, and core muscles. Pushups are incredibly versatile and can be performed anywhere, making them a convenient exercise for anyone looking to build strength.
To perform a pushup, start in the plank position with your feet shoulder-width apart and your hands placed slightly wider than shoulder-width apart. Your fingers should be spread wide, and your body should form a straight line from head to heels.
When you’re ready, lower your body with control, keeping your core tight and your elbows drawn into your body at a 45-degree angle. Lower your body until your chest nearly touches the ground.
Next, push back up to the starting position, exhaling as you push up. Keep your body in a straight line throughout the movement, and avoid overarching or rounding your spine.
If you’re new to pushups, there are several modifications that you can make to make the exercise easier. You can perform pushups on your knees, which reduces the amount of body weight that you’re lifting. You can also do wall pushups, where you stand facing a wall and push off of it.
Regardless of which modification you choose, it’s important to maintain proper form throughout the exercise. Keep your core tight, your elbows drawn in, and your spine in a neutral position.
Squats are a popular exercise that helps build lower body strength and muscle growth. To perform squats correctly, start by standing with your feet shoulder-width apart and toes pointing forward. Make sure your chest is up and your core is tight.
To begin the movement, lower your body by bending your knees and pushing your hips back. As you descend, make sure your knees do not extend past your toes and your feet remain flat on the ground. Only go as low as you comfortably can while maintaining proper form.
Once you have reached the bottom of the squat, drive through your heels to stand back up to the starting position. Repeat for as many reps as desired.
It’s essential to maintain proper form while performing squats to prevent injury. Keep your feet shoulder-width apart, core tight, and focus on engaging your glutes and leg muscles during the movement.
Incorporating squats into your exercise routine can help improve lower body strength and promote muscle growth. Remember to always prioritize proper form to maximize the benefits of this exercise.
4. Single-leg deadlifts
Single-leg deadlifts are an excellent exercise that challenges your balance, stability, and strength. Proper form is crucial when performing this exercise to avoid injury and get the most out of the movement. Here’s how to perform a single-leg deadlift:
1. Start in a standing position with your feet shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand and bring your arms down to your sides.
2. Shift your weight onto one foot and lift the other leg behind you, keeping it straight with your toes pointed towards the ground. Keep your core tight and engage your glutes.
3. Begin to hinge at the hips, keeping your back flat and your shoulders pulled back. Lower the dumbbells towards the ground, allowing them to hang in front of your body naturally. As you hinge, your lifted leg should rise behind you to create balance.
4. Continue lowering your upper body until it is parallel to the ground, keeping your eyes focused on the floor to maintain proper posture. Your lifted leg will be extended behind you, maintaining the same alignment as when you started.
5. Once you’ve reached the bottom of the movement, engage your core and glutes to drive your hips forward. Keep your back straight and lift your extended leg back to a standing position.
6. Repeat the movement for your desired number of reps before switching to the other leg.
It’s important to maintain proper form throughout the exercise. Keep your core tight, shoulders pulled back, and back straight during hinging. Avoid rounding your back, as this puts unnecessary strain on your lower back muscles. This exercise is challenging, and it’s important to start with light weights or no weight until you’ve mastered the movement. With practice, single-leg deadlifts can become an essential part of your well-rounded exercise routine.
5. Side planks
Side planks are a fantastic exercise for everyone as they work your oblique muscles, which are important for stabilizing your spine and improving overall core strength. Additionally, this exercise can help improve your posture and reduce your risk of back pain.
To perform a side plank, start by lying on your side with your legs extended and feet stacked on top of each other. Place your bottom elbow directly beneath your shoulder and press your hand and forearm into the ground for support. Next, engage your core muscles and lift your hips off the ground until your body forms a straight line from head to heels. Keep your shoulders, hips, and feet stacked, and your neck in a neutral position by gazing straight ahead. Hold this position for 30-60 seconds before releasing and repeating on the other side.
To maintain balance, it’s essential to engage your core muscles fully and focus on keeping your body in a straight line. Avoid allowing your hips to sag or rotate backward, as this can cause unnecessary strain on your lower back. Instead, imagine creating a long, straight line from your heels to your head by tightening your glutes and lifting your hips slightly higher.
You can modify this exercise by lifting your top leg for an added challenge, or by adding a hip dip where you lower your hips towards the ground and then raise them back up again. Be sure to maintain proper form and engage your core muscles throughout these variations as well.
In conclusion, incorporating the five best exercises for everyone into your regular exercise routine can provide numerous benefits for both your mental and physical health. These convenient exercises target major muscle groups, promote weight loss, and improve cardiovascular health. Along with increased core strength, the exercises also help with muscle growth and lead to better posture, enhanced everyday movements, and improved heart health. By focusing on your fitness levels and committing to a well-rounded exercise routine that includes compound and strength training exercises, you can attain the desired results. The importance of exercise benefits is undeniable, and by following a workout plan under the guidance of a personal trainer, you can maintain your core tight, achieve a strong core, and enjoy a healthier lifestyle.