There are many reasons why exercises are very important for
you and me.
From increasing the flow of energy in the body
to making the muscles strong, firm and
healthy .i.e. it tones the muscles.
There are really so many benefits of exercising regularly
and that is why you
shouldn’t feel burdened when your phone reminder starts beeping to
indicate “it’s exercise time”.
Your body is
originally designed for movement, thus it needs regular exercise.`````
Although, there are a bunch of exercises/poses that scare
some people away from the gym. I can also testify to that because it has happened to me a lot.
Examples of these hardcore exercises are;
o Spiderman push ups
o Tyre flips &
push ups
o Pilates
o Pull up &
rotations, to mention a few.
Remember that those kind of
difficult exercises are for the pros.
If you a beginner and to eager to
start lifting weights because prom is in two weeks and you are out of shape, then forget it!!!
You don’t lose weight so easily fat isn’t something you get
rid of if you wish to (except you have a surgery, but that is not safe or
advisable). If you want the natural way you can start with simple exercises
like squats or jogging.
However, there are
some key exercises that must be done every day.
These exercises are really simple to carry out. None of them
require dumbbells, barbells, resistance bands or any other gym equipment.
You only need
yourself and your body.
Are you ready to see
the 10 must-do exercises? Well, I am so let’s get into it.
1. Jumping Jacks
This is great exercises to start a workout routine.
It can be done before
a jog or a pre-workout/ stretch. This exercise is more
cardio than stretch.
Thus, it helps
increase the intake of oxygen into your body and stretches your legs and arms.
It improves the efficiency of your lungs and hearts. It also helps in improving
the natural balance of your entire body while in movement.
Procedure
i.
Start in a standing position with your hands beside you and
legs close together.
ii.
Jump and open your arms and legs widely and simultaneously.
iii.
Jump again and bring your arms and legs back to the starting
position.
iv.
Repeat exercise...
Do 3 sets of 30 reps.
This exercise should be done
every morning shortly before your bath.
·
Drink water before and after the exercise because it’s
mostly cardio.
·
Don’t do the exercise too fast or else you won’t feel your
muscles working or worse you might hurt yourself.
2.
Pushup
If a slim girl like me
can do a pushup, I know you can too.
To tell the truth, I can’t actually go all the way down to the floor
when doing it but I sure can do it (BELIEF!!!).
Pushup is the
fundamental exercise you must learn to do even without being a body builder or
a sportsperson.
If you can’t do a push up learn!!!
All you need is arm
strength and you can’t get arm strength by handling your phone all day; a phone
that weighs less than 10 pounds. What you need to
do is get on the ground and practice your push ups, and then consider lifting
weights.
Since push ups are one of the basic
strengthening exercises, it helps to build strong muscles to do other
daily activities like carrying a box of books or lifting a bag of rice.
Procedure
i.
Start on a horizontal surface.
ii.
Put your hands on the floor, widen them and
extend your legs back so that your entire body facing the floor.
iii.
Slowly lower your body and chest to be a few
inches away from the floor.
iv.
Pause for a little while, and then slowly use
your arm strength to raise your
entire body up.
v.
Repeat exercise...
Do 3 sets of 8-10 reps.
Learning how to do a single push
up may help in your daily work/chores
·
Gradually develop in the amount of pushups you do and how
you do them. Today you may do 2 very well; tomorrow you may do 6 but not so
well.
·
Don’t exhaust your muscles. Rest when you’re tired.
3.
Lunges
Lunge
means a sudden thrust and push forward.
This exercise is similar to the meaning. This exercise is a
part strengthening part stretching exercise because the work is on the legs and
the stretch in mainly on the thighs.
This exercise targets
mostly the legs. It works the thighs, glutes and quads.
Procedure
i.
Start in a standing position with your hands
beside you and legs close together.
ii.
Move your left leg far from your right leg and
bend your left leg so that your right knee is on the floor and your left leg is
partially standing.
iii.
Thrust your body back to the standing position.
iv.
Move your right leg far from your left leg and
bend your right leg so that your left knee is on the floor and your right leg
is partially standing.
v.
Repeat exercise...
Do 3 sets of 15 reps[ each side]
Try to do this exercise before your
breakfast.
·
If you want to really push yourself to do your best, carry
barbells while doing it, it puts more work on your legs.
·
Look forward when lunging to ensure balance.
4.
Squat
Squat
means to crouch with your knees bent.
Like lunges, this exercise is similar to the meaning. This
exercise is targeted on the glutes. That’s
why every webpage, blog post or person you ask about getting a larger bootie
tells you to do squats.
Squatting also can be used as a punishment in some cases but
it’s actually working out your glutes without your knowledge.
Procedure
i.
Start in a standing position.
ii.
Extend your two hands forward.
iii.
Slowly move yourself downwards so your knees are
bent whilst planting your legs on the floor[ to a sitting position ]
iv.
Move up slowly back to a standing position.
v.
Repeat exercise...
Do 3 sets of 15
reps.
This exercise
also targets the thigh, legs and waist so be sure to do it every day.
·
If you are a beginner, don’t go down to the floor. Stick to
going down into a sitting position.
·
You can extend your hands, carry barbells/dumbbells or hold
your waist. Do what works best for you.
5.
Touch your Toe (TYT)
This
is a very basic exercise.
People who are overweight or have big
tummies may find it hard to do, but it’s still executable.
It can be a warm-up
exercise or pre-jog stretch.
It targets the abdominal core, hamstrings, quads, thighs, arms and back. It is very easy to do and really effective.
This exercise also strengthens the abdominal core, increases your endurance and
blood circulation.
Procedure
i.
Stand erect with your feet slightly apart and
arms over your head.
ii.
Bend forward and touch the floor between your
feet then touch your feet.
iii.
Rise to the starting position.
iv.
Repeat exercise...
Do 2 sets of 10-15 reps.
You can do
this exercise immediately after you wake up or before you sleep.
·
If you can’t go all the way down the first day, don’t force
yourself.
·
Increase the number of reps (from 5-10) day by day.
6.
Crunches
Crunches are just like sit-ups except
you don’t fully lift your upper body upwards.
Although, sit-ups targets the
abdomen and legs, crunches targets the abdomen,
chest, shoulder and neck.
It targets basically
your upper body. It is a good way to get you prepared for the day. there are
various types of crunches like log arm crunches, cross arm crunches v-crunches
est. but it’s best to stick with the good-old fashioned one;
THE CRUNCH
Procedure
i.
Lie on your back, legs together and arms at the
back of your head.
ii.
Stretch to make yourself as long as possible.
iii.
Slowly rise almost to a crouching position
without using your hands or arms; just your belly.
iv.
Go back down slowly to starting position.
v.
Repeat exercise...
Do 2 sets of 10
reps.
·
Ask someone to hold your feet while performing this
exercise.
·
Make sure inhale as you go up and exhale as you came down.
7.
Chair pose
This
is known as a full-body workout.
It can be
done in the middle of your workout session since it makes you sweat a lot.
It increases the body’s
balance and rigidity. It targets mostly the legs,
glutes and quads but it does justice to your entire body.
Procedure
i.
Go face a wall and stand elbow length away.
ii.
Push your back down and stay in a sitting position
[like you’re sitting on a chair].
iii.
Repeat exercise...
Do 3 sets of 30-60
secs.
It is easy to perform but hard to remain in the position. You have to endure it. This exercise is a must-do one
because it makes you sweat without much movement. You must do it every day;
either in the morning or night.
·
Using a wall is exceptional. If you think you can do it
without a wall, then do it.
·
Breathe in and out while in the pose.
8.
Punches
Please!!! I don’t mean
you should go around punching your parents, friends or random strangers with an
excuse for exercising.
Please, please,
don’t do that!
What you can do that won’t hurt anyone around you including
yourself is practicing air punches in your room / house, by yourself.
The punching motion
is actually a great way of working the shoulders,
chest, hands and arms. It also helps with improving hand movement.
Procedure
i.
Stand erect.
ii.
Put your hands up to cover your chest up to your
nose.
iii.
Start punching the air (lol). Punch diagonally,
punch forward and punch sideways.
iv.
Repeat punches.
Do 3 sets of 36 punches.
There are: front punches=punch forward
Side punches=punch
sideways
Cross arm punches=punch
diagonally
·
Try punching a punch bag/ bag full of foam if your mom
complains about you punching the air.
·
You can practice punches after you wake up, in front of
your mirror to boost metabolism for your next workout. Don’t punch the mirror!
9.
Donkey kicks
Picture
a donkey that refuses to drink a huge bowl of mango juice because he has
diarrhoea, then it starts kicking and kicking and kicking and.....don’t mind me.
This exercise is just like that image you
just pictured in your mind. It may look `dorky`or `donkeyish` but it is a
surprising way of working the glutes, thighs,
hamstrings, waist and hip. In short, do this to get a tiny waist and big bootie.
Procedure
i.
Go down on all fours (like a donkey) and look
forward.
ii.
Kick your left leg backward
iii.
Repeat exercise on each side.
Do 2 sets of 15 reps on each side.
·
Do this exercise on a mat because you will have to kneel.
·
Make sure you breathe well during the exercise.
10. Plank
This
is the starting position of push up.
This is what you do when you’re
about to get your phone under your bed and you see a huge spider crawling towards you.
It’s called a plank,
guys.
This exercise is just
like the chair pose because it is also a full-body exercise. It mostly targets
the abdomen, arms, legs and shoulders. It’s
more of an endurance exercise than a strengthening exercise. This exercise
works very well if you are in the right pose, only then would you feel its
effect.
Procedure
i.
Get down on the floor. Put your hands on the
floor, widen them and extend your legs back so that your entire body is facing
the floor.
ii.
Stay in that pose for at least 30-60 seconds.
iii.
Repeat exercise.
Do 2 sets of 30-60 secs .
This pose is good as a post-workout exercise of finishing
move because it takes all the energy from the previous exercises you’ve done
and places it in the pose.
·
Make sure your hands are straight and your chest is
directly over the gap of your hands on the floor.
·
Breathe in and out during the exercise.
Conclusion
Thanks so much for reading this post. These are the 10 simple but most effective exercises you must try to do every single day. These exercises not
only help you prep for the day in the morning but if you want to do them in any
part of the day, stimulates appetite, keeps you in
good shape, aids bowel movement and encourages sound sleep and growth. All those
benefits without the hardcore exercise and complicated workout routines!!!!
These exercises are immensely simple, there is no difficult step included. I
kept every exercise and its steps as understandable as I can. The real truth is
that even without a workout routine, you should try your best to exercise
yourself even if its 20 minutes a day.
You can build a regimen from the exercises listed above;
anyhow you want to do it, do it well. If you have any exercise you think is
necessary to do every day, drop a comment.
Thanks again.
Stay tuned and stay blessed.
DO’S
ü
Make sure you breathe during the exercises.
ü
You can do strengthening exercises every now and
then.
ü
Drink lots of water before and after exercises.
ü
These exercises are done best in the morning.
DONT’S
û
When performing a lunge, don’t extend your knee
past your foot on the floor in the position. You’ll hurt yourself.
û
When performing the chair pose, do it on a wall
with a smooth surface.
û
Don’t attempt to punch a fellow human being
because you’re exercising! I didn’t tell you that.
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