Here are ten exercises you can do to keep yourself in shape for the rest of your life. Have them incorporated into your workout regimen. They are perfect for making you smart at all times. More so, you will notice changes in your muscular strength, endurance, and balance.
There are lots of options to help you get started. Within a couple of months, you should be able to see good improvements in your physical health, endurance, balance, and muscular strength.
Best Exercises To Keep You In Shape
Add lunges to your workout regimen now. Lunges make your legs and glutes stronger (wow, this is good news for females who like to increase their butt size).
To Begin lunges as one of your best exercises:
i. Stand with your feet shoulder-width apart and place your arms at your sides.
ii. Put your right leg forward. Then bend the knee of the right leg. Stop when your thigh is parallel to the ground. Make sure that your knee does not go beyond your right foot.
iii. Go upwards on your right foot and go back to the starting position. Do a repeat with your left leg. This is one rep.
iv. Finish 10 reps for 3 sets.
You’re going to reap a lot of benefits from doing push-ups why building strength. Push-ups are one of the most fundamental yet effective bodyweight moves you can perform because of the number of recruited muscles to make them.
Push-ups work the pectoral muscles, triceps, and anterior deltoids.
They are a fast and effective exercise for building strength. You can do push-ups at home, and you do not require any equipment. You will likely notice increases in upper body strength if you make it a routine.
It requires a lot of muscles for you to do this effectively.
To do push-ups:
i. Take a plank position. Engage your cores, shoulders, and keep your neck neutral.
ii. Bend your elbows to lower your body towards the floor. When your chest touches the floor, straighten up your elbows and start all over again. Your elbows should not be far from your body when doing push-ups.
iii. Finish 3 sets of as many reps as possible. If the plank position is too strenuous for you, you can opt to do it in a kneeling position. This way, you can do without tiring out.
Performing squats work up the muscles of your lower body. This is where the most massive muscles of the body are. Therefore, doing squats can help you in increasing the total number of calories you burn as you engage in it. It also helps to strengthens your core.
To do squats, do these:
i. Stand on your feet. Your feet should be kept apart from a little wider than your shoulder width. Your arms should be at your sides.
ii. Tighten your core, put your chin and chest forward, thrust your hips backward, and your knees bent as if you are sitting on an imaginary chair.
iii. Avoid letting your knees bow inward/outward, go down till your thighs become parallel to the ground. Extend your arms forward. Hold for one second, then straighten your legs and return to how you started.
iv. Do 3 sets of 20 reps.
4. Standing overhead dumbbells press.
This exercise is good for your shoulders, upper back, and core. The equipment you will need for this exercise is 2 dumbbells (10 pounds for starters).
To do this:
i. Stand upright with a light set of dumbbells. Raise them up in the air, so your upper arms are parallel to the floor.
ii. Keep your core engaged. Maintain a stationary position with your head and neck.
iii. Hold for a little while. Then you can bend your elbows to lower the weight down till your hands are parallel to the floor.
iv. Do 3 sets of 12 reps.
5. Dumbbell rows
This exercise works your back muscles and strengthens the upper body also. Pick one light to medium weight dumbbell. Make sure you squeeze at the top of the moment.
How to do it:
i. Use of one of your preferred arm to hold a dumbbell.
ii. Propel your body forward on your waist such that your back is at a 45⁰ angle to the ground. Do not slouch your back at this position. Your arms should be kept straight down. Be certain that your spine is straight, and your core is braced.
iii. Bend the elbow of that preferred arm of yours. Then raise the weight to almost your chest level. Your lat should also be engaged.
iv. Return to the starting stance, a d repeat on your other hand. This is one rep. Repeat 10 times for 3 reps.
6. Single-leg deadlifts
This is among the best exercises you can use to improve your balance. It requires leg strength and stability for you to do this. Use a light to moderate dumbbell to perform this exercise.
To do this:
i. Start standing with a dumbbell in your right hand, and your knees should be a little bent.
ii. Hanging at the hips, kick your left leg to the back while lowering the dumbbell to the floor.
iii. Get to a comfortable height with your left leg, return gradually to the beginning position in a controlled movement, squeeze your glutes. Make sure your hips are in square level to the floor while moving.
iv. Repeat 10-12 reps before switching the weight to your left hand and repeating the same steps on the left leg.
Burpees are very effective for the entire body. It has many muscle-building benefits and is used in strength training and as an aerobic exercise. They help train virtually every muscle in your body, including your butt, inner thighs, shoulders, chest, abs, quads, and triceps.
Furthermore, burpees are one of the best exercises in case you’re looking to burn fat. Studies have shown that high-intensity workouts, like burpees, burn up to 50% more fat than other conventional strength training exercises. They also help to speed up your metabolism, which helps you to burn more calories. (1)
Burpees are adequate for cardiovascular endurance and muscle strength. This requires a complete move of the whole body.
How to do it:
i. Be in a standing position with your feet shoulder-width apart and your arms on your sides.
ii. Move your hands forward, then squat. Let your hands touch the floor, adjust your legs into a push-up stance.
iii. Do a push-up.
iv. Return to your starting push-up position and spring your feet up to your palms by depending on your waist. If possible, land your feet beyond your palms.
v. Stand upright, raise your arms over your head. Then jump.
vi. This is a complete rep. You can do 3 sets of 10 reps for a starter.
8. Side planks
The side plank is an excellent exercise that works the oblique abdominal muscles. The primary muscles used are the obliques, gluteus medius, and gluteus maximus to stabilize the hips. Unlike many core exercises, this workout doesn’t put pressure on your lower back.
It helps to build and improve your balance and coordination. It can also help you sustain good posture and ease of movement by creating a strong core and better balance.
Side planks are very effective when aiming for a strong core for your body. Keep mind-muscle connections using controlled movement to assist you in finishing this move correctly.
To do side planks:
i. Lay on your right side on a mat. Place your left leg and foot directly on top of your right leg and foot. With your right arm on the ground, raise your upper body up. Ensure your elbow is directly under your shoulder.
ii. Engage your core to keep your spine properly aligned. Now raise your hips and knees off the ground. Your body should be in a straight-line position.
iii. Go back to the starting position and repeat the steps described above in a smooth way.
v. Repeat 3 sets of 10-15 reps on your right side, after which you can switch to the other side (left side).
Just like push-ups, sit-ups also can be done at home and require no equipment as well. They are an effective way to target your abdominal muscles.
Sit-ups are one of the best exercises because they work the neck muscles, lower back, chest, rectus abdominis, obliques, and rectus femoris. These muscles hold your spine and body straight, preventing twisting of the spine, and they also assist in the neck and hip movement. Sit-ups are different from crunches because of the way they are done and the muscles they activate. They work on almost your whole body. But crunches only exercise ab muscles. Also, knowing the correct technique is key. (2)
If you’re having lower back problems, then stick with a crunch, because it only requires your upper back and shoulders to be lifted off the ground.
One way to work up your abdominal muscles is for you to engage in sit-ups. However, anyone with lower back issues should refrain from doing this (warning!).
To begin sit-ups:
i. Lie on your back on a mat on the ground. Your knees should be bent too, and your hands should be behind your head.
ii. Stick your feet to the ground as you engage in this exercise. Lift your upper back and shoulders off the floor. Moreover, keep your cores braced.
iii. When your chest gets to your legs, move to the starting position in a smooth way.
v. Do 3 sets of 15 reps as a beginner.
10. Glute bridges
The glute bridges work your posterior muscles thoroughly. Also, it has a lot of benefits which include:
- Gives you a great posture
- It will strengthen your core
- Helps to tone and shape your butt
- Reduce your lower back pain
- Greatly improve your golf game
- Relieve your knee pain
- Helps you to sprint faster and jump higher
To do this:
i. Lie on the floors with your knees bent on the ground and arms at your sides with your palms facing down.
ii. Raise your hips forward while your core, glutes, and hamstrings are squeezed. Remember, to skill keep your upper back and shoulders on the ground. Therefore, there should be a straight line formed from your core to your knees at this position now.
iii. Stay at the top for 1-2 secs, then return to the starting stance.
iv. Do 10-12 reps for 3 sets.
Daily exercise, as you already know, is good for optimizing our overall health. It has numerous benefits that include weight control, reducing the risk of heart diseases, helping your body manage blood sugar and insulin levels, improving your mental health and mood, etc.
These exercises are a guarantee to keep you in shape. Ensure you sweat whenever you engage in these exercises. If you are not sweating, you are not doing well enough. You can achieve this by challenging yourself over time by adding more reps. Furthermore, you can use a timer to complete each move at a certain amount of time.
Keep fit, fellas!
See also: How To Lose Weight Fast