Maintaining an active and healthy lifestyle is essential for the general well-being of our body. While the idea of an hour at the gym might seem challenging, there are bodyweight exercises that offer a full-body workout without the need for expensive equipment or large spaces.
Here are 5 simple exercises that can be done anywhere and that guarantee a complete workout.
Push-ups are a fundamental exercise that involves many muscle groups. Begin by assuming a position on the floor, with your hands slightly wider than your shoulders and your legs extended behind you. Lower yourself by bending your elbows, keeping your body in a straight line, then push yourself up until you return to the starting position. Pushups work your chest, arms, shoulders, and even your abs.
Squats are an excellent exercise for working out the muscles of the legs and buttocks. Start by standing with your feet slightly wider than shoulders. Bend your knees and lower your hips as if you were sitting in an invisible chair. Keep your weight on your heels and make sure your knees don’t go past your toes. Then, return to the standing position. Squats are great for strengthening your legs and developing core strength.
Lunges work your legs, glutes, and core. Stand upright, with your hands on your hips. Step forward with one leg, bending both knees until they form two 90-degree angles. Then, push yourself up with the heel of your front leg to return to the starting position. Repeat with the other leg. Lunges are great for improving stability and balance.
The plank is a static exercise that engages the core and helps build endurance. Get into the prone position, leaning on your forearms and toes. Keep the body in a straight line, avoiding lifting the hips or sagging the pelvis. Hold the position for 30 seconds or more, depending on your resistance level. The plank is an excellent exercise for toning your abs and strengthening your upper body.
Mountain climbers are a cardiovascular exercise that engages many muscles, including your abs, legs and arms. Get into a plank position, with your arms extended and your hands under your shoulders. Bring one knee to your chest, then quickly switch the position of your legs, as if you were climbing a mountain. Keep repeating the movement for 30 seconds or more. Mountain climbers are a great way to get your heart rate up and burn calories.
Always remember to warm up before starting your workout and to do some stretching at the end to avoid muscle injuries.
Bodyweight exercises are versatile and can be adapted to your fitness level. Start with a number of repetitions that are comfortable for you and gradually increase as you build strength and endurance. With these five simple exercises, you can get a anywhere, anytime.