7 Best Exercises For Everyone To Stay Fit

Productivity comes with fitness and the only way to be fit is to exercise daily. If you aren’t fit enough, you must follow the below 10 best exercises to stay healthy and productive.

There are countless benefits of daily exercises, from lowering health problems to improving your immune system and boosting your bone health, there are several benefits you can reap by following a simple exercise routine. Even the simplest exercises can play wonders for you. 

However, to cope with the fast-moving digital world, exercise takes a backseat to the priority list, hence more people are getting affected by mental and physical health issues. To have a healthy life it has now become essential for every individual to take out time from their busy schedule for workouts.

Although the majority of people believe that they have to hit the gym in order to stay fit, this doesn’t stand true. You can just follow a simple exercise routine at your home to get a healthy physique and sound mind.

Here are the 10 Best Exercises that will help you stay in shape.

Best Exercises To Stay Fit

1. Crossover Crunches

Also known as cross-body crunch, crossover crunches lead the list of best exercises. It focuses on your abdominal muscles. Crossover Crunches is one of the easiest workout routines for beginners hence it is called a beginner core move. However, with added variations, it can become an intense workout routine as well.

Benefits  

• It helps you slim down your waist.
• Beneficial for improving your core strength.
• It also helps you burn calories and improve your heart rate.
• Very effective in reducing back pains and improving posture
• You can add cross-body crunch to your workout routine if you are interested in improving your posture.

How To Do It?

Although it isn’t a necessity, you may require a mat to do this exercise smoothly.

• Put the mat on the floor and lay straight on it. Make sure the surface you are lying on is flat, so that you get your body positioned in a straight line.
• Put your hands behind your head keeping your elbows straight out.
• Place your right leg over your left one and inhale while you are doing it.
• Now, exhale slowly while raising your upper body towards your right ankle.
• Next, inhale and place your left leg on your right one and exhale while you lift your upper body towards your left ankle. 
• Repeat the process up to your desired number. But if you are a beginner, start by doing 10 cross crunches per day. 

2. Squats

Although squatting is considered among the best exercises to burn fat, doing it in the wrong way may cause severe injuries. 

Most people deem that, squatting is suited for athletes only, however it isn’t true. Everyone who wants to get rid of some calories must add this exercise to their daily workout routine. Alongside helping you to lose calories, squatting is also beneficial in strengthening your lower body.

People who are following squatting in their daily work routine believe that it strengthens your bones, ligaments, and tendons hence reducing the chances of injuring your ankles and knees.

Benefits

• Squatting helps you boost your bone mineral density which adds to the strength of your bones.
• It’s the best exercise to quickly shed calories.
• It improves your posture balance by shaping your legs and butt.
• Squatting is also beneficial for enhancing your flexibility. 
• Doing it in the right way will add to the strength of your spine, lower body, and entire skeleton.

How To Do It?

People perform squats in different ways, it also has numerous variations. But, below we have provided the simplest way to squat for beginners. 

• Stand on a flat surface with your feet apart at shoulder width. 
• Keep your toes pointing slightly outwards and stretch your arms straight in front of you.
• Now, bend your knees to create a 90-degree angle, keeping your back and arms straight.
• As soon as you create a posture like sitting in a chair, push back and get back to the position where you started from.
• Repeat the process 10 times and increase the count as you become good at it.

Precautions

• Before starting the workout, make sure to warm up so that you will be less likely to prevent muscle injuries. 
• Make sure to keep your heels on the floor throughout the workout.
• Keep your feet aligned with your knees.
• Do not tilt forward as it may cause injuries to your ankles and toes.

3. Side Planks 

To improve your core strength, Side Planks leads the list of best exercises. It focuses on your core-specific areas enabling you to get a stronger foundation. Athletes rely on this exercise to build stronger abs.

While it is a basic exercise, it is a killer workout for beginners. Indulging your whole body, side planks help to even your shoulders, tone your legs and strengthen your arms. It also plays a vital role in strengthening your stomach muscles.

Benefits

Without a doubt, Side planks are the only way to strengthen your arms, shoulders, and wrists. But it also is a not-so-easy balancing exercise. Here are some of the prominent advantages you can reap by following this workout.

• It helps you shed off the extra fat from your belly and hips and helps you keep your belly in a good shape.
• Side planks are all about maintaining a good balance. It aids your internal strength giving you feelings of physical and mental balance.
• Doing side planks for 5-10 minutes regularly can boost your metabolism rate.
• It increases the overall flexibility of your body and strengthens your body muscles.
• Side planks are the best remedy to lessen your back pain.

How To Do It?

To begin with side planks, you will initially require a yoga mat.

• Spread the mat on an even surface and balance on your side using your right forearm.
• Keep your legs stretched on top of each other while keeping them aligned with your body.
• Make sure that your elbow is resting on the floor aligned with your shoulder creating a 90-degree angle.
• Keep your left hand pointed upwards and lift your knees and hips from the floor without bending them. 
• Hold on for a few seconds and land on the floor safely. 
• Switch to the other side and repeat the process.

4. Glute Bridge Or Hip Bridge

As the name suggests, Glute Bridge helps you strengthen your Gluteal muscles. Experts propose that the Glute Bridge exercise is best for people who spend most of their time behind laptops.  As people spend their whole day sitting at a desk, their Gluteal muscles get tightened resulting in difficulty in the moment of the lower body parts. 

Activating Glute Bridge in your daily exercise routine improves your hip mobility and strengthens your lower back. Most people include this exercise in their warm-up routines as it increases neurological activation and prepares the body for training sessions.

Benefits

• The best exercise for improving posterior chain strength.
• It enhances the strength of Gluteal muscles enabling you to perform well in activities like sprinting, running, squatting, and weight lifting exercises.
• The Gluteal Bridge also relieves your spinal extension stress and stabilizes the force asserting on your knees during tough exercise routines.

How To Do It?

• To do the Glute Bridge workout, lie on a yoga mat facing up with your knees bent.
• Place your arms on the floor aligned with your body and keep your feet flat on the floor.
• Now, lift your hips as much as you can whilst placing your feet and arms on the ground.
• Hold this position for a few seconds and get back to the floor slowly.
• If you are a beginner repeat this exercise 10 times and increase the count as you get comfortable with it.

5. Lunges

The best exercises are those that challenge your balance and strength. Considering this, Lunges are another good workout for your lower body and abdomen. It also aids in the strength of your knees, glutes, and legs.

Benefits

• Lunges are one of the best exercises for weight loss.
• It helps strengthen, tone, and balance your body.
• Adding lunges in your daily workout can fix misalignments in your body and correct imbalances to make your body more symmetrical
• It is among the best exercises to strengthen your back without putting much effort into your spine.
• Lunges also reduce the chances of injuries.

How To Do IT?

• Start by standing on a flat surface with your feet apart at your shoulder width.
• Keep your hands at your side aligned with your body,
• Now, take a step forward with your left foot and bend your knee until your thighs become parallel to the ground.
• Hold this position for a few seconds and get back to your normal position slowly.
• Repeat the steps with your right leg as well and complete 10 reps a day, if you are a beginner.

6. Pushups

Push-ups require a lot of strength as they involve all your body muscles. From toning your arms to strengthening your chest, you can garner several benefits by involving push-up workouts in your daily workout routine.

Although there are several variations of this exercise you can begin with the simplest push-up tactic to get killer abs. 

Benefits

• Push-ups are among the best exercises that perk up your cardiovascular health.
• This exercise helps you burn calories really fast.
• Well suited for athletes as it aids in their performance,
• Improves the overall flexibility of your body.
• It corrects your body posture by eliminating all your imbalances.
• It indulges all your prominent body muscles including the chest, arms, abdominal muscles, hips, and legs.
• Push-ups help lessen the chances of injuries to your shoulder and lower back.

How To Do It?

• Lay down on the floor, face-down, keep your body straight.
• Place your palms straight on the floor, with your arms aligned with your shoulders.
• Make sure your feet are settled together or at a maximum distance of 12 inches.
• Push up using your arms, and keep your back straight to evenly spread your weight.
• Hold on to this position for a few seconds and get back to your normal position by extending your elbows.
• To avoid any sort of injuries, keep your elbows close to your body while you are pushing up using your arms.

7. Burpees

Burpees are super-effective exercises that involve your whole body but it requires a little more effort than all the other exercises discussed above. 

It is a two-part exercise that involves a pushup followed by a jump. If you are a beginner, doing so many burpees in a row can be tiring and it may also cause severe injuries. Thus, make sure to take all the precautionary measures before you get started.

Benefits

• It is a very effective exercise to burn calories.
• Adding Burpees to your workout routine will enable you to reap numerous cardio benefits.
• It also improves blood circulation and brain function.
• Burpees lower the risk of heart diseases.
• This exercise helps improve your cholesterol level.

How To Do IT?

• Begin with standing on a flat surface with your feet apart at your shoulder width. Keep your arms aligned with your body.
• Point your arms forward and do a squat followed by a quick push-up.
• Hold the push-up position for a few seconds and then bend your knees and do a smooth leap in the air.
• Repeat the steps but try not to injure yourself. Take your time and follow the steps slowly.
• Complete a set of 10 reps a day, if you are a beginner. Increase the count when you get comfortable with it.

Related: 7 Essential Pillars of Personal Development

Bottom Line

Whether you are trying to shed off some calories or trying to stay fit, consistency is the only key. Following even a simple exercise routine without missing a day can help you reap several health benefits. However, the most important point to consider here is, to make sure to do the exercise correctly as it may cause bad muscle formations and injuries when followed incorrectly. 

Also Read: 5 Good Workouts Recommended By Experts To Stay Fit Now