Once you’ve convinced yourself that you need to dedicate part of your day to exercise, you’re bound to face a bigger dilemma. Where to start? There’s a world of options out there, ranging from cardio and strength training to weight lifting and pilates. But, you don’t have to feel overwhelmed. If you’d like to start slowly and still get a good workout routine, we’ve got some simple exercises that will give you a well-rounded workout.
1. Iron
You don’t need to do crunches and sit-ups to get six pack abs. Doing planks is a much better alternative. It engages a more diverse set of core muscles (front, back, and sides) when compared to other core exercises. It also works all of your muscles at the same time instead of just one. This is important for sports and recreational activities as it works all of your muscles at the same time.
The plank is also a better choice for your back, as other core exercises like crunches and leg lifts strain your back. Here’s how to do a plank:
- Lie face down with your palms flat on the floor, fingers facing forward, and elbows near your shoulder. Make sure your elbows are aligned with your shoulders.
- Tighten your core and slowly lift your torso and thighs off the floor. Make sure your neck is aligned with your back and hips, like a wooden board.
- Keep your shoulders away from your knees and just above your elbows.
- Hold this position for 5 seconds and slowly lower yourself down, without breaking your form.
Gradually increase the length of time you hold the plank. To get the best results from this exercise, be sure to try a set of variations as well.
2. Squats
Squats are one of the most functional exercise routines. They help strengthen your legs and hips. However, even though they seem simple, they must be done with proper form and when done incorrectly, squats can cause knee pain. Here’s how to do a squat:
- Stand with your feet shoulder-width apart and your arms at your side.
- Slowly bend your knees and hips, and lower your buttocks about 8 inches down.
- Make sure to keep your back flat while doing this. You might want to keep your arms in front of you to help you swing better.
- Shift your weight onto your heels to avoid putting stress on your knees.
- Slowly return to the starting position and squeeze your glutes as you go up.
You could do 8-12 reps of this exercise.
3. Push-ups
In almost every workout out there, push-ups are found in almost every exercise. This is not just because they can be done anywhere and do not require weights. Push-ups work your chest, legs, shoulders, hips, arms, and core. They can also be modified to suit your needs by simply changing the position of your arms. When your hands are placed a little inward, they work on your chest muscles and when they are placed a little outward, they work on your triceps. Just like squats and planks, push-ups also need good form. Here is how you should do a push-up:
- Start in a full plank position with your arms extended. Your palms should be flat on the floor and aligned with your shoulders.
- Place your feet 30 centimeters apart and stay on your toes.
- Keep your weight evenly distributed and your back straight.
- Look down and lower your body with your elbows close to your chest, until your elbows are at 90 degrees.
- Push yourself back to complete a push-up.
If a traditional push-up is too difficult for you, then you can place your knees on the floor as well. Repeat this as often as you can, and break your reps into sets. Challenge yourself by setting goals and making this exercise more fun.
4. Funds in bank
Bench dips are a part of most bodyweight training routines. They work the triceps, back, upper arms, and shoulders and get rid of stubborn triceps fat. They are also easy to do and don’t require any equipment. As with any exercise, it’s important to stay in good form when you’re doing bench dips. Here’s how you should do a dip:
- Find a stable bench or chair. Sit on it with your palms apart and facing forward.
- Slide off the bench with your legs together, directly in front of you. Straighten your arms, but keep a slight bend in your elbows.
- Bend your elbows and lower your body down until your elbows are at 90 degrees.
- Press the bench and slowly rise back to the starting position.
You could repeat this exercise 10 to 12 times for optimal results. Slowly increase the repetitions
5. Pull-ups
Pull-ups are difficult to do but extremely effective. They work your upper back, core, and arms. You could do one at the gym, on the bars, or at home with a pull-up bar. Here’s how to do a pull-up:
- Grab the bar. Place your hands shoulder-width apart.
- Hang from the bar, bend your knees and lift your legs slightly.
- Pull yourself up by pulling your elbows down. Go up as high as you can.
- Slowly return to the starting position.
Repeat 12 times or as many times as possible. As with most other exercises, pull-ups have variations that you could gradually incorporate into your exercise regimen.
It’s important to remember that you need to warm up before you exercise and cool down after you finish your routine. Your body might also get used to the same type of exercises very quickly, so be sure to change things up if these exercises aren’t challenging you enough.
