Top 10 Best Exercises for your Physical Health and Fitness
1. Squats
Squats is one of the major exercises for leg that help you building your lower body, and also provide you the core strength. This exercises benefits doesn't end here, it provides flexibility to your back and hips as well. Also, it helps you burn calories as they majorly focus on major muscle groups. Who are just going to start with this exercise can begin with 3 sets, each of 15 repetitions. Here are the steps, how to do it:
- Stand straight, with your toes pointed outward and with your feet wider than that of your hips.
- Push your hips backward like the way you sit on a chair. But you don't have to sit intead maintaining the posture you need to bend your knees and ankles.
- Squat down till the time your thighs are parallel to the ground, maintaining a 90 degree, while keeping your heels flat.
- Now, stand back straight by pushing through your heels.
2. Lunges
Lunges is an another type of exercise that is also specially for your lower body. It is well known for improving your balance, stability and coordination. Not only this, it also helps you increasing your lean muscles and burning your body fat. You can even add some heavy weight to make this exercise more challenging and difficult. Furthermore, here is step-by-step small mini guide to do the exercise.
- Stand straight while keeping you back straight
- Take on step forward with right leg and start bending your knees.
- Bend you left knes till the time it touches the ground and you right leg is parallel.
- Keep you front knee over your heel and return to the initial position
- Repeat the same with left leg now.
3. Push-Ups
Push-ups, here comes the another exercise which comes under the top 10 best exercises. It is commonly known as the most impactful body weight exercise. Push-ups works at the multiple muscle groups in the upper part of your body. It is the best exercise for the one who wants to build muscles. Furthermore, it also helps in burning the calories in an unexpected ways. So, now lets begin with this exercise by following this simple steps
- Get down on the floor, and spread your both the hands in the way that it should be wider than the width of your shoulder.
- And your palm should be facing front.
- Keep you body posture straight and in a comfortable position.
- Now, lower your chest towards the floor while bending your elbows.
- And then push back yourself to the same positions as at the starting.
4. Plank
Plank is one of the amazing and impactful core exercise. These exercises offer a huge benefit to your whole body without stressing your back. It is also well-know for the body calories fast as compared to other exercises. So, now, let's see how to do plank exercise
- Take the same position as you take for push-ups with your forearms on the ground.
- Keep your body straight in a way that it involve your core and glutes.
- Hold as long as you can with the right form.
5. Yoga
Yoga, we all are familiar with this exercise. It is one of the ancient old exercises. This is a combination of physical postures, breathing exercises, meditation, and relaxation which offers a huge positive impact on your well-being. Yoga is also an amazing way to improve your body flexibility, strength and balance. It offers an exceptional benefit to your body and also helps you in loosing weight. There are several forms of yoga that you can include in your daily routine.
6. Skipping
Skipping is form of exercise we used to do for fun in childhood. But do you know it offer an array of health benefits. It is a form of full body exercise that helps you burn a huge calories in less time. The exercise is proven to be good for your heart as well as your lungs. Also, it helps you boost your metabolism, and builds your muscle strength. You can add this exercise as your daily fun time activity.
7. Burpees
Burpees is also amongst the top 10 best exercises which is known for its high-intensity, as it involves your whole body. This exercise is the best and effective way of building you body strength as well as cardiovascular endurance. Like other exercises it is also a great way to burn your calories and keep your heart healthy and fit. So, let's find out how to do this impactful exercise.
- Get down and put your hands on the floor in front of you.
- Kick the legs back to the position same as push-up
- Jump back your feet to your hand and stand up.
- And again repeat the same
8. Glute Bridge
An exercise that is best for your posterior chain. Glute bridge is the best and effective way that helps you strengthening your glutes and hamstrings. To make this exercise more fun and challenging you can include as resistance bands as a part of this exercise. This will help you in getting more benefits in a rapid way. So, let's check out how to do this exercise
- Lay back with your knees bent and feet should be flat on the floor.
- To lift up your hip, squeeze your glutes and hamstring
- Hold for few seconds and get back your lower down
- Repeat the same
9. Swimming
It is an another fun way to keep yourself healthy. This is perfect for those who have injuries or have limited mobility because of its low-impact nature. Swimming is a low-impact workout but it offer you a huge body benefits like building strength, endurance, and muscle tone. Also, it is like a refreshment and rejuvenation. It even keep your heart healthy and happy. It’s always advisable to swim at safe and secure place.
10. Jogging
Last yet not the least; this is a form of aerobic exercise. Jogging is also an another fun and fantastic way of improving your heart health and proven to burn calories as well as the body fat. Furthermore, it’s a perfect way to uplift your mood and doing it consistently help you increase your running capacity. If you are beginner then start with covering short distance or till the time you are able to, and gradually increase the time and distance. But remember not to overdo any exercise if your body don't allow you.
