You need to exercise not only to build perfectly defined muscles and a toned figure, but also to stay fit and healthy. You don't have to spend hours in the gym, starve yourself or follow some fad diet to stay fit and active. Just do a few simple exercises regularly.
We know you've spent hours searching search engines for simple exercises, but most of them feel impossible without a gym. Don't worry, in this article we have a list of exercise names that are simple yet effective exercises that will help you maintain your overall health and fitness.
You can do these exercises from the comfort of your home and enjoy great health. So let's take a look at it.
9 Best Exercises to Improve Overall Health
Cranks
This exercise engages different muscle groups and helps strengthen the arms and chest. It is also the best shoulder workout. To do this, get into a plant-like position with your arms straight and your body horizontal to the floor. Put your feet together and bend your toes. Keep your palms on the floor and shoulder width apart. At a slow pace, begin to bend your elbows outward and bring your lower body toward the floor. Your hips and lower back should be in line and drop as far as possible, trying to touch your chest or chin to the floor. Now use your arm muscles to return to the starting position.
Lunges
This exercise targets the glutes, thighs and abs. To perform lunges, stand with your feet together and your back straight. Now take your right leg forward with a long stride and bend the knee. Your foot should be placed flat on the floor. Do not bend the knee of the supporting leg towards the floor. Use the muscles in your legs that are located forward to bring yourself back to standing. Repeat with the other leg as well.
Planks
This is the best calisthenics exercise to help build core strength. It targets your abs. To perform planks, place your elbows and lower arms on the floor. Make sure your elbows are in line with your shoulders. Keep your body parallel to the floor and lift it slightly. Place your feet together and curl your toes so that your body is supported. Hold this position for 30-40 seconds. Now return to the floor and give your body a slight rest. You can do this for 3-5 repetitions. To increase the intensity, you can increase the duration of the hold. This is also one of the best exercises to increase endurance.
Glute Bridge
This exercise is one of the best to include in your fitness routine. It helps to strengthen the muscles on the back of the body. To do this, lie on your back with your knees bent and your feet on the floor. Squeeze your glutes and abs and lift your hips off the floor. Your hips should be in such a position that they should be in line with your knees and shoulders. You should not arch your lower back. Now begin to return to the starting position.
Running/brisk walking
Running is a form of aerobic exercise. You can choose from running to brisk walking. A morning walk is best or you can go for an evening walk as well. Both are great for your cardiovascular health and will keep you fit and active. You can do this simple exercise to improve your heart health. Running and brisk walking also help reduce body fat and increase aerobic capacity.
Rows with dumbbells
This exercise may be the best exercise in the gym to help strengthen your back. It also helps in promoting muscle growth, strength and also leads to increased calorie burning. You need two dumbbells to perform this exercise. To perform, stand with your knees bent and begin to lean forward from your hips while keeping your back straight. Hold a dumbbell in each hand and keep your arms extended in front, straight, with the insides of your wrists facing each other. Now bring one hand to your ribs and then return to the starting position. Repeat with the other arm as well. You can do 8-10 repetitions in one series.
He drops to his knees
This exercise works the shins, abs and calves. You will need an exercise ball for this. Lie on your stomach on the ball and place your hands and feet on the floor. Begin walking on your hands until your knees are resting on the exercise ball and your feet are off the ground. Your hands should be under your shoulders. Now rotate your knees forward to curl them closer to your chest. Now start pushing your knees back and return to the starting position.
Side planks
It's like planks, but we're going to do it sideways. This helps engage your core muscles and reduces back pain. It also works the glutes, abs and hips. To do this, you need to lie on your right side with your legs fully extended. Place your elbows under your shoulders on your right arm. Keeping your abs engaged, begin to lift your knees and kick off the floor. Your head and body should be in the same plane. Hold this position for about 20 seconds without letting your head, shoulders or hips drop. Now return to the starting position, switch sides and repeat.
Bodyweight Squats
Squats are a great way to increase lower body strength. It is one of the most important exercises to do every day. This exercise helps strengthen your core as it engages the thighs, shins, calves, glutes, abs and hips. Stand straight with your feet hip-width apart and your toes pointing outwards. Your hands should be down by your sides with your palms facing in. shoulders and abs engaged, push your hips back and begin to bend your knees. Keeping your back straight, lower it down to the floor until your thighs are parallel to the floor. Read more
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