The importance of exercising cannot be overstated. However, getting started or sticking to an exercise schedule is one problem many people face. The issue often is knowing what to do and this usually occurs in two ways. Individuals are either overwhelmed by the options available or they are just too lazy to exercise.
We have identified this problem and trimmed the number of available exercises to five. These include some basic and popular exercises to get you started and encourage your consistency to your routine.
Meanwhile, here are some benefits of regular exercise:
- Helps to control weight
- Guarantees better sleep
- Combats health conditions and diseases
- Boosts energy
- Helps to improve the mood
- It can be a fun and social engagement
- Helps to improve sex life
The five basic and popular exercises to start your day are Glute Bridge, Sit Ups, Planks, Push-Ups and Squats.
GLUTE BRIDGE:
The glute bridge works effectively for strengthening the hips muscles. When done right, it targets the largest hip muscle called Glutes. This in turn helps you perform daily activities like sitting, lifting a heavy object and standing.
The exercise also provides relief for the lower back and knees pain. With more people working from home and sitting all day, it is important to improve your body posture.
How to do Glute Bridges
Step 1: Rest on your back with your knees bent and feet firmly placed on the floor. Ensure your legs are hip-width apart and your hands are beside your body.
Step 2: Squeeze your glutes and push your hips toward the ceiling. Lift your hips off until your knees, hips and shoulders come in a straight line.
Step 3: Stay like this for 4-5 breaths and then bring your butt down in a relaxing position.
SIT UPS
The Sit Up is one of the most popular exercises you might have come across. It is an effective way to target the abdominal muscles and solve your lower back pains/problems.
How to do Sit Ups
Step 1: Start by resting on your back with your knees bent, feet flat, and your hands behind your head.
Step 2: Keeping your feet glued to the ground, begin to roll up from your head, engaging your core throughout. Don’t strain your neck during the upward motion.
Step 3: When your chest reaches your knees, ease back down to the starting position.
PLANKS
In building a healthy body, engage in exercises that strengthen your core. The Plank exercise, which is similar to the push-up, is a great example of exercises that build and strengthens your deep inner core.
How to do Planks
Step 1: Start on the floor on your hands and knees. Place your hands directly under your shoulders.
Step 2: Step your feet back, one at a time. For more stability, bring your feet wider than hip-distance apart, and bring them closer for more of a challenge.
Step 3: Maintain a straight line from heels through the top of your head, looking down at the floor, with a gaze slightly in front of your face. Now, tighten your abs, quads, glutes, and hold.
PUSH UPS
Pushups are one of the most popular and basic yet effective exercises you can perform due to the number of muscles engaged in the process.
How to do Push Ups
Step 1: Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
Step 2: Bend your elbows and begin to lower your body down to the floor.
Step 3: When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
SQUATS
Squats, like most of the exercises mentioned above, increase lower body and core strength, as well as flexibility in your lower back and hips. By doing this, you engage the largest muscles in your body and burn a great chunk of calories in the process.
How to do squats:
Step 1: Stand up straight with your feet slightly wider than shoulder-width apart, and your arms at your sides.
Step 2: Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.
Step 3: Ensure your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.
There you go. These five exercises can help you start your day as well as keep your body healthy and in shape. You can always add other forms of exercises as you progress.
