Due to the continuous pandemic, we make every effort to exercise, whether it is at home or outside by taking a jog or a walk. We make every effort to find solutions to get back on track even if we are aware that the gyms are closed. There are several exercises you should incorporate into your workouts if you’re searching for a quick, efficient, simple to follow, and enjoyable workout. Here are 5 exercises that will work every muscle in your body.
1. Squats
Squats exercise practically every lower-body muscle, including the glutes, hips, thighs, and calves. Additionally, since we perform this action frequently throughout the day, including it in your workouts can give your training more functionality. Actually holding weights in your hands is not necessary.
You can do it by putting it in front of you while keeping your hands close to one another. You can carry a dumbbell if you have one, or you can use a 2-liter plastic water bottle instead. You should hold it similarly to how you would hold a dumbbell and fill it completely with ordinary water.
How to : Stand with feet hip-width apart and toes facing straight ahead or angled slightly outward. Slowly bend the knees and squat, sending the hips back behind you while keeping your back straight. Make sure you do not let your knees cave inwards. Squat as low as possible and use your heal to stand back up.
2. Plank
The plank is a yoga and Pilates isolation exercise that works the abdomen, back, arms, and legs. The plank also works the muscles inside your abdomen. Your core muscular strength is aided by this.
Beginners should begin this exercise on their knees and progress to standing on their toes over time. If you know how to perform a plank, you may hold this position for 30 seconds at first (3 sets each, or repeat as often as you can), and then progressively push yourself to hold it for one minute.
How to : Lie face down on the mat with your elbows resting on the floor next to your chest. Push your body off the floor in a push-up position with your body resting on your elbows or hands. Contract the abs and keep the body in a straight line from head to toes.
3. Skipping Or Jumping Rope
Skipping exercise provides a full-body workout, increases muscle strength and metabolism, and burns a lot of calories quickly. Daily use of this exercise will promote tranquilly and aid to reduce anxiety and depression.
Additionally, it raises your heart rate, which causes your blood to circulate more quickly throughout your body, maintaining a healthier and stronger heart. Additionally, it maintains the functionality and health of your lunges.
How to : On a flat surface, stand with your back straight. Make sure your feet are together and pointing straight. Keep your hand straight pointing downwards close to your thighs. Jump off the ground and let your rope pass under your feet and bring it back. Keep on repeating these things and try to speed up your pace constantly.
4. Lunges
A well-known strength-training routine that builds and tones your lower body while enhancing general fitness and athletic performance. Legs, hips, and back strength are the main goals of lunges. This workout’s single-leg motions stabilise muscles to improve balance, stability, and coordination.
How to : Stand straight with your back and abs upright. Bend your knee by keeping your right leg in the front. Now bend your knee until your right thigh is parallel to the ground and left one perpendicular. Keep your front knee above your heal. Come back and keep your feet together. Repeat the same with your left leg. (30 reps of alternate lunges are very helpful).
5. Burpees
Burpees include squats, jumps, and push-ups, which aids in and successfully targets an overall body workout because you burn fat from your entire body while working out different muscle groups including your chest, legs, and core. Perform 10 reps in 30 seconds, followed by a 30-second break. Do this again after 5 minutes.
How to : Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart. Lower your hands to the floor in front of you so they’re just inside your feet. With your weight on your hands, kick your feet back so you’re on your hands and toes in a push-up position. Keeping your body straight from head to heels, do one push up. Remember not to let your back sag or to stick your butt in the air. Then do a frog kick by jumping your feet back to the starting position. Stand and reach your arms over your head. Jump quickly into the air so you land back where you started. As soon as you land with knees bent, get into a squat position and do another repetition.
