Think of a set of full body workouts that meet your body’s needs. Can’t you figure out what exercises to incorporate into your daily workout routine? Don’t worry we have got you covered! Here are five good workouts that will help you stay fit for life.
Adding full body workouts to your daily routine can help you reap numerous benefits. Saving you from daily worries lessening your health risks and improving your sleep, exercise is the only solution to all your problems.
Thus, fitness experts from all around the world suggest 30 minutes of moderate-intensity full body workouts to follow every day to maintain a healthy lifestyle.
But before you hop into any workout routine, seeing a doctor is a good idea. Visit your medical expert if:
You have had a heart attack in the past.
- Your age is over 45 years.
- You feel dizzy while doing a workout
- You feel pain in any of your body parts.
- You are injured.
- You are pregnant.
Alongside all the above tips, it is also beneficial to do a Pre-exercise screening, if you are adopting a workout routine for the first time. Once you have figured out that you are healthy enough to follow a workout routine, below are the 5 Good Workouts that can keep you active throughout your life.
Full Body Workouts Recommended By Experts
Practice A Hip Bridge
People, who spend most of their time behind their desks, end up having weaker glutes and tighter muscles. As your hip flexors get tightened, it becomes difficult for your glutes to keep you upright. Eventually, your posture becomes slouched and it may cause tension in your muscles, pain in your back and joints, and may also hinder your blood circulation.
To address all the above-mentioned issues, Hip Bridge, commonly known as Glute Bridge is the best full body workout recommended by experts.
Take five minutes from your busy schedule, lay down on the floor, form a Glute Bridge, hold the position for a few seconds, and forget about having a saggy posture.
Benefits Of A Hip Bridge
Holding on to a Hip Bridge for a few seconds every day can help you earn the following benefits:
- It stabilizes your core and rectifies your posture.
- Incorporating Glute Bridge into your daily workout routine can help you get rid of back pain.
- Glute Bridge is the best exercise to alleviate pain in your joints and knees.
- You will have improved body flexibility and increased athletic performance.
- Glute Bridge works on strengthening your core limbs and posterior muscles.
How To Do Glute Bridge Effectively?
Although you can add several variations to this exercise according to your fitness level, the simple Glute Bridge can be performed by whoever. Here is how to do the Glute Bridge effectively:
- Lay down on any exercise or yoga mat with your arms lying aligned with your body.
- Bend your knees to the hip’s width while placing your feet on the ground.
- Lift your hips to a level where your abdomen gets aligned with your knees. Make sure not to lift your head and toes from the ground.
- Hold the position for a few seconds and get back to the floor gently.
- Complete a set of 10 reps every day if you are a fitness newbie. Increase the count as you get comfortable with the exercise.
Do Some Planks
When done accurately, Planks can prove to be the best exercise that works on your whole body. From your shoulder muscles to your arms, legs, and abdominal muscles, it works on all core muscles of your body.
Benefits Of Planks
Planks are among a few of the good full body workouts that work on your entire body. Their benefits aren’t just limited to your core strength but to your head-to-toe. Target yourself for planking five minutes a day and reap the following benefits:
- It works on the strength of your shoulder and arm muscles.
- As you plank, you will feel strain in your biceps, abdominal muscles, and knees as they are being tested during this workout.
- Planks are just another best exercise to improve your posture.
- It also helps in melting belly fat and tones your overall body.
- This exercise routine is also counted among the good exercises that alleviate your lower back pain.
- It lessens the risk of back injuries and boosts metabolism.
How To Plank Accurately?
- Lay down on a yoga mat facing the floor.
- Get into a push-up position and rest your elbows on the floor while resting your palms on the ground.
- Keep your back and legs straight forming a straight line from your head to toe.
- Your neck must be relaxed and your sight must be fixed at a point between your arms.
- Hold the position for a few seconds.
- If you feel a burn in your abdominal muscles, legs, and shoulders, it means you are doing it accurately.
- Listen to your body and get back to the floor when needed.
- You can add variations like raising your one leg, doing a side plank, or an elbow plank.
- Do not hold the position for more than 1 minute if you are a newbie.
Do A Few Jumping Jacks
Though jumping jacks might sound simple, they form the best exercise routine for a healthy body. It targets the major muscles of your body and improves your cardiovascular health.
While you might not have practiced this childhood exercise after school, the health benefits of Jumping Jacks extend to your adulthood as well. Following are the wonders that Jumping Jacks can do for you even now.
Benefits Of Jumping Jacks
- It is the best exercise to keep your heart healthy.
- Jump exercises are beneficial for your bone health. It improves bone density as it ages.
- A study conducted in 2006 found strengthened bones in young women who did 10 vertical jumps three days a week for six months.
- By incorporating jumping jacks into your daily workout routine, you can alleviate issues like increased fat levels, cholesterol, and blood pressure.
How To Do Jumping Jacks Accurately?
- Select a flat surface to avoid any injuries and stand upright while placing your hands at your sides.
- Bend your knees a little and leap into the air.
- While you jump, spread your legs at your shoulder-width apart and your hands over your head.
- Get back to your starting position and repeat.
- Take out five minutes every day and do a few sets of Jumping Jacks to improve your overall body flexibility.
A Couple Of Standard Squats
Squats are deemed among the very few good workouts that involve your whole body. Dr. Christopher Stepien, a sports therapist, and chronic pain expert says, “Daily squats will help you mentally and will even give you better yearly check-ups with your primary physician.”
From building your leg muscle to improving your flexibility and burning fat, squats can be beneficial in many ways. They also work on your back muscles thus strengthening your core. Most fitness experts recommend squats to people who want to stay fit as they age.
Benefits Of Incorporating Squats Into Your Daily Life
- ‘Squats’ is the best exercise for people who want to lose weight.
- It works on strengthening the lower body and core muscles.
- Fitness experts suggest that squats can increase bone mineral density hence strengthening the overall skeletal muscles.
- This is also considered the best exercise to cure ankle instability.
How To Do Squats?
- Free up some space in your living room and stand upright placing your feet shoulder-width apart.
- Bend your knees creating a 90-degree angle and create a posture as if you are sitting on a chair.
- Make sure to keep your back straight else you may face severe injuries.
- Stretch your hands straight out to maintain balance.
- Hold the position for 2 to 3 seconds and get back to your initial position.
- Complete a set of 10 squats each day if you are a beginner.
- Add some variations as your stamina and energy boost.
Walkout Push-Ups
If you are good at multitasking, Walkout Push-Ups is the best exercise you can adopt on your yoga mat. This all-in-one move can tone your entire physique. The best thing about this exercise is, alone it can help you cope with your fitness goal and you don’t have to look for other good workouts.
The only thing you have to make sure of is, not to get injured because this exercise is a little more complex than all the exercises provided above.
Benefits Of Doing Walkout Push-Ups
- It is a functional exercise that challenges your entire body.
- Walkout Pushups have the potential to increase your core strength and upper body strength.
- It also works on your Gluteal muscles and improves your endurance.
- This exercise also targets your triceps, shoulders, and chest.
- It is one of the good exercises that tone your posture.
How To Do Walkout Push-Ups?
- Stand straight keeping your feet shoulder-width apart.
- Bend over to touch the floor with your hands.
- You can also bend on your knees if needed.
- Get to the pushup position.
- Hold the position for a few seconds.
- Get back to your initial position slowly.
- Repeat the steps and complete a set of 10 reps.
- Make sure to keep breathing while doing the exercise.
- You can add a push-up if you are comfortable with it.
Each new day is an opportunity to improve your fitness and health but it entirely depends on how you deal with it. Some days you might feel as not being able to cope with your workout routine, this is the day when you start compromising your fitness and health. Lastly, what matters is your consistency and will to stay fit!