Are you prepared to make your body a hulking, energized powerhouse? If you are here, then you’re probably looking for starter exercises that are easy to follow and execute.
This article will show you how to perform each exercise properly and explain its special benefits. The ten exercises you’re about to learn will improve your life if you’re committed to losing weight or starting to live a better one.
1. Squats: Strength Basis
A powerful body is supported by squats, which act as pillars. Even though they are leg workouts, they also target your glutes, hamstrings, and quadriceps.
The lower back, upper body, and even the core are all worked out during squats. Standing with your feet shoulder-width apart, squat properly by lowering your hips to the level of a chair in your head. Ensure that your knees don’t extend past your toes and that your back is straight.
To stand back up, push through your heels. Start by performing three sets of 10–12 repetitions, and then watch as your lower body strength soars.
2. Push-Ups: The Upper Body Wonder
The most common upper body exercise is push-ups. In addition to strengthening your core, they work your chest, shoulders, and triceps.
Place your hands shoulder-width apart in a plank stance with your torso straight and your arms at your sides. Push up after bringing your chest to the ground.
Start with knee push-ups and move slowly if performing conventional push-ups is difficult. Feel your upper body strengthening with three sets of 8–10 repetitions.
3. Planks: Core Stability
Planks are your secret weapon for building a strong core, which is necessary for healthy posture and physical strength. Do a push-up first, then bend your elbows and lean on your forearms.
To maintain alignment from head to heels, use your core muscles. Hold this position for an additional 20–30 seconds as soon as you feel stronger. Your posture, core strength, and back health can all be improved with planks.
4. Lunges: Leg Sculptors
A great way to tone your legs and improve balance is to perform lunges. When your knees are 90 degrees apart, step one foot forward as you stand with your feet hip-width apart.
Toes should not extend past your front knee. To continue, raise yourself back up and use the opposite leg. You can increase leg strength and stability by performing three sets of 12–15 reps for each leg.
5. Bent-Over Rows: A Back Builder
Want to strengthen your upper back and avoid having that hunched-over appearance? Rows that are bent over are preferred. Take a pair of dumbbells in your hands, hunch forward at the hips, and slant your knees slightly.
To tighten your shoulder blades, pull the dumbbells toward your hips while holding them with your palms facing your body. Then, continue by lowering the dumbbells. You may develop a solid, healthy back by performing three sets of 10–12 reps.
6. Burpees: Total Body Torch
Full-body exercises like burpees can help you tone your muscles and burn extra calories. Squat down and kick your feet back into a plank. Then, follow it with a jump-up while still in the upright posture. Three sets of 10–12 burpees each will boost your overall strength and stamina. This is due to the heart-pumping benefits of the exercise.
7. Deadlifts: A Potent Posterior Chain Exercise
The powerful workout known as the deadlift targets your posterior chain or your body’s back muscles. Hip-width apart, hold a barbell in front of you while you stand.
Grab the barbell with both hands while lowering yourself with a hip and knee bend. Stand up, push your hips forward, and maintain a straight back. Reverse the motion by lowering the barbell to the floor. You may strengthen your back, glutes, and hamstrings by performing three sets of 5-8 reps.
8. Cardio and Core Mountain Climbers
Exercises like mountain climbing combine core strength and cardio in a dynamic way. Starting in the plank position, alternately bring your knees to your chest to simulate jogging in place. Maintain a quick pace while keeping your core active. Mountain climbers are a great exercise for the core and heart; aim for 30-45 seconds of them in each session.
9. Leg raises for chiseled abs
If a more robust, well-defined core is what you seek, then leg lifts are an excellent option. Legs should be raised to a 90-degree angle while you lay flat on your back with your hands placed beneath your hips. Then, lower your legs back down without touching the ground. Do three sets of 12–15 reps to achieve great abs and core strength.
10. Chest crusher with dumbbells bench press
Strengthening your pectoral muscles with the dumbbell bench press is a great exercise. With a dumbbell in each hand, lie on a bench and raise and lower the weights over your chest as you do so. Your chest will grow stronger if you perform three sets of 10–12 reps.
Conquer Every Reps!
In pursuing a stronger, healthier body, it’s essential to remember that progress is not always linear. There will be days when you feel motivated and unstoppable. And other days when you may face setbacks or challenges. But the most important thing is to keep going, even on those tough days.
Consistency is your best friend in this journey, and small, consistent efforts add up over time to produce significant results. To keep track of your progress and stay motivated, check out the Base Body Fitness App to help you monitor your workout routines.