3 simple daily exercise routine

If you’re looking for a simple daily exercise routine that can be done anywhere—no gym membership required—try these three bodyweight exercises. Each is easy to perform and targets different muscles in the body. For example, the lunge strengthens the legs and glutes; the plank strengthens the core; and the push-up strengthens the chest, shoulders, and triceps.

This workout can be completed in a few minutes and is designed for people of all fitness levels. It’s a great choice for busy adults who want to build muscle mass without the risk of injury or overtraining. It also can be used as a foundation for more advanced workouts, such as plyometric exercises, and high-intensity interval training (HIIT).

Start by standing with your feet about hip- to shoulder-width apart. Then, bend your knees and push your hips back to lower yourself onto the chair, using the seat for support. Hold for 30 seconds, then return to a standing position. Repeat for 10 reps.

This exercise is a core-strengthening move that’s often included in HIIT workouts because of its effectiveness. It is a great addition to any daily exercise routine, especially for those who struggle with balance and posture. Start by laying on the floor with your body in a straight line from your head to your knees. Distribute your weight between your toes and your hands, making sure your core is engaged and spine is neutral. Bend your left leg, and then pull it towards the chest. Return to the starting position, then switch legs and repeat.

The squat is an excellent leg and back-strengthening exercise that’s easy to do and can be done almost anywhere. Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down until your chest grazes the floor, then return to the start. Do three sets of 10 reps.

The push-up is a powerful and effective exercise that can be performed anywhere, without the need for equipment or a space to exercise. It works the chest, shoulders, and triceps, as well as the core and upper back. It’s important to make sure the core is engaged and the neck is neutral when performing push-ups, and to use the elbows instead of the hands to lower down and up.

The plank is an incredibly versatile full-body exercise that strengthens the arms and shoulders, the quads and glutes, and the core and abs. It’s a good idea to vary the amount of time you spend in plank position, gradually increasing the amount of time until you’re holding yourself up for as long as possible. You can also try doing side planks to target the obliques. Start by lying on your right side with your feet and knees straight and stacked, then position your right elbow under the shoulder, forearm perpendicular to the body, with the palm facing down. Brace the core and keep the neck neutral, then lift the body off the ground. Make sure to engage the legs and arms when lifting.

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