There are certain exercises that you must include in your workout no matter your goals as they do help in strengthening your body because they challenge the whole body. They are not easy to do, and most people avoid them, but regular practice makes you stronger, and you will eventually find them easy to do. Some of these exercises are:
- Burpees
Most people hate doing burpees, but they do offer many benefits to the body as they are a combination of pushups and squats. They are a full body exercise as you get to target every muscle group and benefit the body with aerobics resistance training. This means that you will improve the skeletal muscle endurance and cardiovascular fitness.
They are good for strengthening the core, building muscular arms and strengthening the whole body. As you continue doing burpees, you will burn more calories than what you consume, hence losing weight. They are a perfect addition to your workout, and you can do them anywhere, and they don’t need any equipment.
Start with 10 burpees a day and go for 100 burpees challenge.
- Planks
This is one the exercises that strengthen the core section, supports a healthy back, improves posture, and enhances overall body movement and coordination. Planking works on the inner core muscles which are responsible for six packs, and it makes the transverse abdominous muscles strong and tightness the midsection. Planks improve the posture and ability to stand straight, and this is by strengthening the core and the trapezius, erector spinae, and rhomboids. Good posture makes the vertebrae and spine ligaments aligned and healthy, hence keeping off back pain. Planking reduces the risk injuring your back as it strengths the muscles and ensures a strong back support especially the upper back.
Start with 30 sec and slowly increase to 1 min hold with set of 10 in different variations.
- Squats
These are great for working the lower body as they work majorly on the major muscle group in the hips, thighs, and butt. As you squat, you engage the hamstrings, quadriceps and calf muscles and they help to strengthen and tone the legs. You also get to strengthen the abdominal and back muscles and this result to a tight, flat abdomen and a strong back. You work on the glutes, and this tightens and lifts the butt. You may do weighted squats or use your own body for resistance.
Start with 25 squats and challenge yourself with weighted squats for higher intensity.
- Pushups
Doing pushups target the upper body muscles and especially the chest, shoulders and triceps muscles and also the legs. This helps train your muscles to work together and also become stronger. Pushups help in training the proprioceptive muscle fiber, which improves on your reaction time, hence keeping your body stable and balanced. To develop a tight and toned core, you need pushups. They also stabilize your body, including the oblique and lower body, hence preventing back pain and promote a good posture.
Start with 10 pushups, increase it to 4 sets of 25 pushups.
With so many muscles being involved, there is the need for more energy to keep on going. This energy comes from burning of calories as you do pushups. Although it may be hard to do full pushups, you can modify and do bench pushups or while on the floor, leave the knees on the ground to support your body weight.
Tabata workout also helps you to loose wight faster.
