Daily exercise is a good way to improve your health. It’s easy to become overwhelmed by all the information and options available. Don’t worry! We have your back (and body!)
These are the top 10 exercises for ultimate fitness. These 10 exercises can be combined into a workout routine that is simple, but powerful. It will keep you fit for the rest your life.
You should notice improvements in muscular strength, endurance, balance, and coordination after 30 days.
You will also notice a change in the fit of your clothes — that’s winning!
The best way to get results in your fitness program is by following these simple steps: You should keep the fuss at a minimum and focus on the essentials.
1. Lunges
A well-rounded exercise program should include balance exercises. Lunges promote functional movement and increase strength in your legs, glutes, and hips.
1. Stand straight up with your arms at your sides and your feet shoulder width apart.
2. Move forward with your right foot and bend your right knee. Stop when your thigh meets the ground. Your right knee should not extend beyond your right foot.
3. Keep your right foot up and push it upwards. Then, return to the original position. You can do the same with your left leg. This is one repetition.
4. Do 3 sets of 10 reps.
2. Pushups
Give me 20. Because of how many muscles are involved, pushups are one the most effective and basic bodyweight moves that you can do.
1. Place your hands on the floor and place your arms in a plank. Start in a plank position. Your core should be tight and your shoulders back and down.
2. Start to lower your body to the ground by bending your elbows. Once your chest touches the floor, bend your elbows to extend your elbows. Then return to the beginning. During the movement, keep your elbows close and your body in line.
3. As many reps as you can, do 3 sets.
You can still do a pushup but not with the same form. If that happens, you can try a modified stance on you knees. This will allow you to reap many of these benefits while also building strength.
3. Squats
Squats improve lower body strength and core strength. They also increase flexibility in the hips and lower back. They engage the largest muscles of the body and are a great way to burn calories.
1. Stand straight with your feet slightly wider than your shoulders and your arms extended at your sides.
2. Keep your core firm and your chest up. Next, raise your hips and bend your knees like you are going to sit down in a chair.
3. Keep your knees straight and your hips aligned with the ground. Next, lower your legs until your thighs touch the ground. Then, bring your arms forward to a comfortable position. After a moment, pause and then stretch your legs.
4. Do 3 sets of 20 reps.
4. Standing overhead dumbbell presses
Because they use multiple joints and muscles, compound exercises are great for busy bees. They work many parts of your body simultaneously. Standing overhead presses are not only great for your shoulders but also engage your core and upper back.
Equipment: 10 pound dumbbells
1. Start with a lightweight dumbbell set — 10 pounds is a good starting weight — and stand straight up. Place the dumbbells overhead so that your upper arms are parallel with the floor.
2. Start to brace your core and push upwards until your arms reach the top of your head. Your neck and head should remain stationary.
3. After a short pause, bend your elbows to lower the weight until your triceps muscles are parallel to the ground again.
4. Do 3 sets of 12 reps.
5. Dumbbell rows
These will make your back look amazing in that dress. But dumbbell rows are another compound exercise that can strengthen multiple muscles in your upper arm. Make sure you use a medium-weight dumbbell to ensure you are able to squeeze at the top of the movement.
Equipment: 10 pound dumbbells
1. Begin with one dumbbell in each of your hands. For beginners, we recommend not exceeding 10 pounds.
2. Your back should be at 45 degrees to the ground. Do not arch your back. Let your arms hang straight down. Make sure your neck is aligned with your back. Engage your core.
3. Start with your right hand and bend your elbow. Next, pull the weight up towards your chest. Engage your lat, and stop just below your chest.
4. Reverse the order and continue with the left hand. For three sets, repeat this one time.
6. Single-leg deadlifts
Another exercise that will challenge your balance is the single-leg deadlift. Single-leg deadlifts are difficult and require stability. To complete the move, grab a dumbbell of moderate to light weight.
Equipment: dumbbell
1. Start by standing straight with a dumbbell in one hand and your knees bent.
2. Begin to sway your hips by kicking your left leg back, and then lower the dumbbell towards the ground.
3. Once you have reached a comfortable height with your left foot, slowly return to your starting position by squeezing your right glute. Ensure your pelvis is parallel to the ground throughout the movement.
4. Do 10-12 reps, then move the weight to your left hand. Then repeat the steps on your left leg. It is recommended to perform 3 sets of reps on each side.
7. Burpees
Burpees, an exercise that we hate but love, are a great, all-body move that increases cardiovascular endurance and muscle strength.
1. Stand straight up with your feet shoulder width apart, your arms at your sides and your legs bent.
2. Start to squat with your hands in front. Once your hands touch the ground, squat down and then push your legs back into a pushup position.
3. By bending at the waist, you can lift your feet to the top of your hands. Your feet should be as close as possible to your hands. If necessary, you may need to land them outside of your hands.
4. Jump straight up, raising your arms high above your head.
5. One rep. As a beginner, you will need to complete 3 sets of 10 reps.
8. Side planks
Healthy bodies require a strong foundation. Don’t forget to do core-specific moves such as the side plank.
To ensure that you are performing this move efficiently, focus on your mind-muscle connection.
1. Place your right leg and foot on top of your right, and Lie on your side. Place your right forearm on a flat surface and place your elbow under your shoulder.
2. To stiffen your spine, contract your core and raise your hips and knees off of the ground. This will create a straight line between your body and your core.
3. You can return to the beginning in a controlled way. Continue to do 3 sets of 10-15 reps each side and then switch sides.
9. Planks
Planks can be a great way to strengthen your abdominal muscles as well as your entire body. Planking strengthens your core and doesn’t strain your back like crunches or situps.
1. Start in a pushup position, with your hands and toes planted on the ground. Keep your back straight and your core tight.
2. Keep your chin down and your eyes focused on your hands.
3. Deep, controlled breathing is key to keeping tension throughout your body. This will ensure that your shoulders, abs and glutes are engaged.
4. To start, complete 2-3 sets of 30-second holds.
10. Glute bridge
The glute bridge works your entire posterior chain. This is not only beneficial for you but will also make your belly look more toned.
1. Begin by lying down on your back, with your knees bent and your feet flat on the floor. Next, place your arms straight up at your sides, with your palms facing downward.
2. Pushing through your heels, lift your hips off of the ground by pressing your core, glutes and hamstrings. Your shoulders and upper back should remain in contact with ground. Your core should be straight from your knees to your hips.
3. Hold the position at the top for 1-2 seconds, then return to the beginning.
4. For 3 sets, complete 10-12 reps.
These exercises are good for your body, but you can always do more.
You may find yourself breathing easily and not breaking a sweat. Focus on progressive overload. Each move should be more difficult.
* Adding 5 additional reps
* Adding more weight
* jumping to move like lunges or squats
You can also switch things up. You can make the routine time-under-tension by completing each move for a specific amount of time, instead of for a certain number of reps.
Nicole Davis, a Boston-based writer and ACE-certified personal coach, is a health enthusiast who strives to make women happier, healthier, and more fulfilled. Her philosophy is to embrace your curves, and make your body fit whatever it may be. In the June 2016 issue of Oxygen magazine, she was featured in “Future of Fitness”. Follow her on Instagram.
