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5 Simple Exercises for Complete Fitness: Everyone wishes to have a perfect and fit body and a healthy lifestyle. But being fit is not an easy work. It takes determination, hard work, willpower, and the hardest parts is taking that first step to get yourself motivated and getting started. Once you take the initiative, you get the willpower and determination to make and maintain your healthy lifestyle. Start as a beginner and simple exercises, It may take time to observe it, but the results do come. And once you start noticing them, it becomes a part of your habit and you don’t want to quit it.

We should remember that it takes up to several months or years of hard work and determination to accomplish a healthy body and great overall physique. Beginners should try these 5 simple exercises for four weeks to notice some changes and also see how your strength and your body improve. Once your strength and condition of your body are up to the mark, take the next step in your fitness journey and try a bit complex exercises. One thing you should always remember is to receive some professional medical advice from a qualified doctor or your personal trainer before starting any new exercise routine to avoid any kind of muscle pain, injury, or even some permanent tissue disorders. Adequate rest and quality sleep is also very important for healthy lifestyle.

#1 The PLANK

The Plank | Fitness

The plank is one of the best and easiest exercise you can do to strengthen the muscles of your abdominal area, shoulders and back. It helps in maintaining your posture and improves your balance. It seems to be very simple exercises but very effective for both mental and physical fitness.

HOW TO PERFORM:
Lie down on the floor with your chest facing the floor, into a push-up position.

  • Rest your weight on your forearms and bend your elbows in a 90 degree angle. Make sure that your elbows are under your shoulders.
  • Keep your body is in a straight line. Now hold your breath, sucking your stomach in, and hold the pose for a few seconds.
  • Then release and repeat the exercise again 10-15 times.

#2 The PUSH-UP

The Push-up | Fitness

The Push-ups are one of the most common and the most important exercise. This exercise works as a full-body workout and helps to build strength in your forearm muscles, chest, shoulders, back, abs and legs. An interesting thing about doing Push-ups is that it is a compound exercise. This means that these simple exercises helps you to target multiple muscles of your body at the same time, making your whole body toned and fully exercised.

HOW TO PERFORM:

  • Just like planks, you need not purchase any expensive exercise equipment or any other sports gear.
  • This simple exercises  can be easily performed at home, at your garden, at the gym, or anywhere else you want to perform.
  • The first step is to place the palms of your hands on the floor. The placement of your hands should be directly under your shoulders.
  • Straighten your body and make sure that it’s tightened.
  • Now, keeping your back straight, inhale, and slowly lower your body towards the floor.
  • Keeping your body still tight, exhale, and slowly push yourself back up.
  • Repeat this 5-10 times and slowly start increasing the number of repetitions.

#3 The SQUAT

The Squat - Fitness

Just as the Push-Ups, the Squat is also a compound exercise which helps in the strengthening of multiple muscles in your body.
This is one of the most essential simple exercises which helps to strengthen your leg muscles, hips, and your back and also increases your lower body strength. Squats also stimulate muscle growth, strengthen your joints, and improve your balance and posture by strengthening your lower back.

HOW TO PERFORM:

  • Face forward and stand with your feet shoulder width apart.
  • Bend your knees, pretending to sit down on an invisible chair and push your butt back.
  • Make sure that when you bend, your thighs are parallel to the floor. You can also go as low as you can.
  • Put your weight on your heels, and then push with your heels to lift your body up to go back to the starting position.

#4 The BIRD DOG

The Bird Dog = Fitness

The Bird Dog exercises your lower back, and helps you to improve your overall balance. It also strengthen your back, and works especially on your lumbar spine.

HOW TO PERFORM:

  • Performing bird dog is also among very easy and simple exercises. Get down on the floor on all your four legs.
  • Keep your body tight and keep your spine and neck in neutral position, now look towards the floor.
  • Make sure that your knees are directly under your hips and your wrists are beneath your shoulders.
  • Now, slowly, lift your left leg up to the height of your hip until it is parallel to the floor. After this, slowly lift your right arm, and keep it straight and parallel to the floor.
  • Now hold the position for a few seconds, and then slowly bring your leg and arm down back to the starting position. Now repeat the position with your right leg and left arm.

#5 The GLUTE BRIDGE

The Glute Bridge - Fitness

The Glute Bridge is an exercise which is mainly meant for and exercises your glutes. It also targets your hips and is one of the key exercises in preventing the lower back pain. The Glute Bridge is among the simple exercises but this workout not only tones and work out the glute muscles of your body, but it also works out your inner body and provides strength to it.

HOW TO PERFORM:

  • Firstly, lay down on the floor and face upwards.
  • Now, bending your knees, keep your feet flat on the ground. Make sure that your arms are to your sides and the palms of your hands are facing downwards.
  • Slowly start lifting your hips upwards, away from the ground and stop when your knees, hips, and shoulders come in a straight line.
  • Now squeeze your hips hard and tighten your body. Hold this position for a few seconds and slowly go back down to the initial position.

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Categories: Fitness