Some of the best exercises for your body, however, do not require a gym or equipments to perform. Exercises that target multiple muscle groups are beneficial and can be performed at home. We see regular workout is great for your overall health, but it’s easy to get confused with what works with so many possibilities and endless information. Make it as simple as you are performing a daily task.
Benefits of Exercise
Any activity that causes your body to burn calories is considered exercise. Swimming, biking, jogging, walking, and dancing are only a few examples of exercises. Being physically and mentally active has been shown to have many health benefits, which can help you in:
- feeling happier
- losing weight
- maintaining bones
- increasing energy
- reduced risks of diseases
- boosting skin health
- enhancing brain health
- sleeping well
- reducing pain
- better sex life
Before jumping into any exercise, make sure you complete your warmup sets. Here are 10 best exercises that make your body fit quickly.
1. Pushup Exercise
Pushup is among best yet effective bodyweight exercises. By performing a pushup exercise, you can train multiple muscles. Pushups are useful for developing upper-body muscle groups. They target the triceps, pectorals, and shoulders. They can also strengthen the lower back and core by engaging the abdominal muscles when performed correctly. Pushups are a fast and efficient strength-building exercise best for your body and mind.
2. Dumbbell Rows
Dumbbell rows exercises are best for strengthening your back and increasing muscle growth. Muscle strength increases your body’s ability to burn calories. This exercise will require two dumbbells to perform. In addition, it can strengthen your shoulders and upper arms if performed correctly.
3. Burpees Exercise
Burpees workout can help you burn calories in short time. This is among efficient whole-body exercises that give you a lot of improvements in terms of cardiovascular endurance and overall muscle strength. This exercise is best for people who want to lose belly fat.
4. Lunges Exercise
Lunges exercise increases muscle mass, which helps to build strength and tone your body, especially your core, buttocks, and legs. Lunges exercises are best for people who want to improve their look. You’ll also enhance your posture and range of motion. If you want to shape your lower body, then this exercise is best for you.
5. Single-leg Deadlifts
The single-leg deadlifts is a basic but powerful exercise for strengthening and toning the buttock muscles while also improving balance. You can perform this with a kettlebell or a dumbbell, but beginners can do it with no weights. You should integrate this exercise into your lower body strength and toning routine. However, these exercises are best for tuning your butts and improving balance.
6. Glute bridge Exercise
Glute bridge works the hamstrings, lower back, abs, and glutes. With much of the same benefits as a squat, another benefit of the glute bridge is that it does not put any pressure on the lower back. This is also best for those who cannot perform squat exercises due to back, hip, or knee pain.
7. Side Planks Exercise
The side plank is one of the best and easiest exercise to work the obliques, or the two layers of muscle along the sides of your core. These muscles aid in the rotation and bending of your trunk, as well as protecting your spine. Crunches and planks work the six-pack abdominal muscles in the body’s front. However, if you want to strengthen your core, you may also work your obliques regularly.
8. Situps Workout
Situps are common core exercises that are often used in exercises because of their ease of use and effectiveness. Situps target more muscles than crunches because they have a wider range of motion. As a result, they are best to add to your exercise routine. Situps strengthen the rectus abdominis, transverse abdominis, and obliques, as well as the hip flexors, chest, and neck. They can also improve balance by engaging the lower back and gluteal muscles. If you have lower back issues, stay with a crunch that involves just your upper back and shoulders to lift off the floor.
9. Overhead Dumbbell Presses
The muscles of your chest, shoulders, back, and arms are housed in your upper body. These muscle groups work together to allow you to perform a variety of tasks, including reaching, rotating, and lifting overhead. The overhead dumbbell press, also known as the shoulder press, is one of best exercise that can strengthen your shoulders and back.
10. Squat Exercise
Squat exercise will help you develop strength and power. When done correctly, this functional exercise increases calorie burning, aids in injury prevention, strengthens your core, and improves your posture. This will not only keep your workouts fun, but it will also test you with each new move.
These exercises will help tone your body, but there’s a place to continue pushing it. If you glide through and not showing a sweat, concentrate on progressive overload, making each set more challenging by adding 5 more reps. If you have a medical condition or had an injury in the past, consult your doctor or a licenced personal trainer before incorporating any exercise into your routine.
- Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness. J Strength Cond Res. 2018.
- International Standards for the 3-Minute Burpee Test: High- Intensity Motor Performance. J Hum Kinet. 2019.
- Effect of Core Muscle Strengthening Exercises (Including Plank and Side Plank) on Injury Rate in Male Adult Soccer Players: A Systematic Review. Sportverletz Sportschaden. 2018.