There are countless exercises you can do to strengthen your muscles and increase your fitness level, but how do you choose which ones are most important? If you want to make the most of your limited time, focus on these 10 exercises to strengthen your body. These bodyweight, strength training, and resistance exercises will help you to develop lean muscles in all the right places as well as give your cardiovascular system a boost so you can get fitter faster!
1) Planks
Planks are one of the most effective exercises you can do to strengthen your entire body. They are a great full body workout, engaging multiple muscle groups at once, and can help improve your posture, balance, and core stability.
To do a plank, start on your hands and knees on the floor. Place your palms flat on the ground, directly beneath your shoulders. Push your hands into the floor as you slowly straighten your legs behind you, forming a straight line from head to heels.
Make sure your butt is not sticking up in the air or sagging towards the floor. Hold this position for 10-30 seconds. To make the exercise more difficult, try lifting one foot off the ground for a few seconds and then switch feet.
You can also lift both feet off the ground for a more challenging variation. Planking is an essential exercise to incorporate into your strength training routine, as it can provide many of the benefits of traditional strength exercises, but with less stress on the joints. So get planking today and reap the benefits of this great full body exercise!
2) Push-ups
Push-ups are a great way to strengthen your body and increase your overall fitness. They are a simple exercise that can be done anywhere and require no equipment. Push-ups target the chest, shoulders, arms, and core. They are an effective way to build muscle, strength, and endurance.
Push-ups can be done in a variety of ways to challenge your body and increase the intensity of your workouts. Start with basic push-ups on your knees, and then work up to regular push-ups and more challenging variations such as diamond push-ups, wide arm push-ups, and clap push-ups. You can also add weight to your push-ups to make them more difficult.
When doing push-ups, make sure to keep your body in a straight line with your hands slightly wider than shoulder width apart and your feet together. Engage your core muscles to keep your body stable and controlled throughout the movement. Aim for three sets of 10 to 15 repetitions for each variation.
Push-ups are an excellent exercise for strengthening your body and improving your overall fitness. Give them a try and see how they can benefit you!
3) Squats
Squats are an essential exercise for strengthening the muscles in your lower body. They target your glutes, hamstrings, and quadriceps, as well as other stabilizing muscles in your core and lower back. Squats can be done with weights or just your bodyweight, making them a great exercise for any fitness level.
To do a proper squat, start with your feet hip-width apart and toes slightly pointed outwards. Push your hips back and bend your knees until your thighs are parallel to the ground.
Make sure to keep your chest up, core tight, and back straight throughout the exercise. Push through your heels to return to the starting position. You can make the squat more challenging by adding weights or doing single-leg squats.
Incorporating squats into your workout routine is an excellent way to strengthen your lower body. Aim for at least 3 sets of 10 repetitions for best results.
4) Lunges
Lunges are a great exercise for strengthening your lower body. They work all of the major muscle groups in your legs, including your quads, glutes, and hamstrings. Lunges also help improve your balance and stability.
To perform a lunge, start by standing tall with your feet hip-width apart. Step one leg forward and lower your body until both knees form 90-degree angles. Make sure to keep your front knee directly over your ankle and not overextending it beyond your toes.
Your back leg should stay straight and your torso should stay upright. Press into your heel to return to the starting position and repeat on the other side.
You can also add variety to your lunges by adding a weight or performing walking lunges.
When using weights, make sure to keep them close to your body and ensure you’re using proper form. To do walking lunges, step one foot forward, lower your body into the lunge position, then step the other foot forward and repeat.
Lunges are an effective exercise for strengthening your lower body and improving balance and stability. Incorporate them into your workout routine to see improved results!
5) Burpees
Burpees are one of the best exercises you can do to strengthen your body. A burpee is a full-body exercise that combines a squat with a jump and a push up. It can be done anywhere and requires no equipment, making it an ideal exercise to do anytime and anywhere.
Burpees target every major muscle group in your body and can help you build strength, improve endurance, and burn calories. To do a burpee, start standing with your feet hip-width apart. Lower down into a squat position and place your hands on the ground in front of you.
Jump your feet back into a plank position and lower your chest to the floor. Push up into the plank position and then jump your feet back in towards your hands. Finish by jumping straight up with your arms above your head.
Burpees are an excellent exercise for those looking to get stronger, but they can also be tough on the joints if done incorrectly or with poor form. Make sure to keep your back straight and core engaged throughout the movement, and land softly when jumping to reduce the impact on your joints.
6) Russian Twists
Russian Twists are an excellent exercise for strengthening your core and upper body. It’s a great way to work on your balance, stability and coordination.
To begin the exercise, sit on the floor with your feet flat on the floor and your knees bent. Lean back slightly and lift your feet off the floor. Put your hands together in front of you, in a prayer position. Make sure to keep your abs engaged throughout the entire exercise.
From this starting position, slowly rotate your torso to one side and twist as far as you can without moving your feet. Then rotate to the other side, twisting as far as you can. Repeat this motion, alternating sides each time.
Be sure to move in a slow and controlled manner, as if you were doing a crunch. This will help maximize the effectiveness of the exercise. You can also add a weight plate, medicine ball, or dumbbell to make the exercise more challenging.
Russian Twists are a great way to strengthen your core and upper body, while also improving your balance and coordination. Give them a try and see what kind of results you can get!
7) Superman
The Superman exercise is an excellent way to strengthen and tone your entire body. It targets your core, glutes, back, and hamstrings, making it an effective full-body workout. Plus, it’s easy to do and only takes a few minutes a day.
To do the Superman exercise, start by lying face down on the floor with your arms and legs extended. Make sure your head is in line with your spine and that your chin is tucked in towards your chest. Then, keeping your head in line with your spine, lift your arms and legs off the ground at the same time. Keep them straight and hold for 3 seconds. Slowly lower back down and repeat 10 times.
When doing the Superman exercise, make sure you keep your abs tight and your glutes contracted to maximize the benefits of the exercise. You should also be mindful of your form, as incorrect posture can lead to injury.
The Superman exercise is an effective way to strengthen your core and tone your whole body. It’s easy to do and can be done anywhere with minimal equipment. Give it a try and you’ll soon be feeling stronger and more confident!
8) Side Plank
The side plank is an effective exercise for strengthening your body that targets the obliques and other core muscles. It also helps to improve balance and posture. To perform a side plank, start by lying on your right side on the floor with your left leg straight and your right leg bent.
Place your right hand on the floor in front of you and your left hand behind your head. Your feet should be slightly apart and your knees should be bent.
Slowly, lift your hips off the floor until your body is in a straight line from head to toe. Make sure that your hips don't sag towards the floor and that your head is in line with your spine. Hold this position for 30-60 seconds or as long as you can maintain the form, then lower your body back down to the floor.
Repeat on the opposite side.
Side planks are a great way to build core strength and stability, so be sure to add them to your regular fitness routine. If you want to make the exercise more challenging, you can add a weight to your midsection or move your arms into different positions. Regardless of how you choose to modify it, this exercise is sure to help you get stronger and fitter!
9) Jumping Jacks
Jumping jacks are an easy, effective exercise that anyone can do to strengthen their body. They work all the major muscle groups at once, so they’re great for building endurance and improving overall fitness. All you need is some open space and a bit of energy!
To perform a jumping jack, start by standing with your feet together and your arms at your sides. Then, jump up while spreading your legs out wide and raising your arms above your head. As you come back down, bring your feet together and lower your arms. That's one repetition. Do 10-15 repetitions at a time, aiming for 3-5 sets with a few minutes of rest in between each set.
Jumping jacks are a great way to get your heart rate up, increase your strength and build coordination.
