Are you tired of spending hours at the gym, trying out countless exercises that promise to get your entire body in shape?
Well, I’ve got some great news for you! In this article, we’re going to cut through the noise and focus on the only five exercises you’ll ever need to achieve a well-rounded, fit physique.
These exercises are not only highly effective but also efficient, saving you time and effort. So, get ready to discover the key exercises that will transform your body and help you achieve your fitness goals. Let’s dive in!
- Lie face down with your palms on the floor, fingers facing forward, and elbows close to your shoulder. Make sure your elbows are in line with your shoulders.
- Tighten your core and slowly lift your torso and thighs off the floor. Make sure your neck is in line with your back and hips, as if it were a plank of wood.
- Keep your shoulders away from your knees and just above your elbows.
- Hold this position for 5 seconds and lower yourself slowly, without breaking your form.
- Stand with your feet shoulder width apart and your arms at your side.
- Slowly bend your knees and hips, and lower your buttocks about 20 centimeters downward.
- Make sure to keep your back flat while doing this. You could keep your arms in front of you to help you balance better.
- Shift your weight onto your heels to avoid stressing your knees.
- Slowly return to the starting position and squeeze your glutes as you go up.
- You could do 8-12 repetitions of this exercise.
- Start in a full plank position with your arms extended. Your palms should be flat on the floor and in line with your shoulders.
- Place your feet 30 centimeters apart and stay on your toes.
- Keep your weight evenly distributed and your back straight.
- Look down and lower your body with your elbows close to your chest, until your elbows are at 90 degrees.
- Push yourself back to complete a push-up.
Tricep Push ups
- Find a stable bench or chair. Sit on it with your palms apart and facing forward.
- Slide off the bench with your legs together, just in front of you. Straighten your arms, but keep a slight bend in the elbows.
- Bend your elbows and lower your body down until your elbows are at 90 degrees.
- Press the bench and slowly stand up to return to the starting position.
- You could repeat this exercise 10 to 12 times for optimal results. Slowly Increase Reps
- Grab the bar. Spread your hands shoulder-width apart.
- Hang from the bar, bend your knees and lift your legs slightly.
- Stand up by pulling your elbows down. Climb as high as you can.
- Slowly return to the starting position.
- Repeat 12 times or as many times as possible. As with most other exercises, pull-ups have variations that you could gradually incorporate into your exercise regimen.