The Only 4 Exercises You Really Need

by admin on May 16, 2017

tapeSometimes you would have set your mind to ensure that you workout at least 5 to 6 times in a week. However, there are times when you have to really get out of the bed to sweat before heading to work or when there’s a travel schedule lined up. Instead of cutting out the planned workout schedule, you can make an attempt to do some bodyweight workouts like planks, squats, pushups and chair dips. These workouts tone your body completely and offer strength training within a short span of time. The best part about these workouts is that bodyweight is used for resistance. They are simple to perform yet challenging. It is convenient and can be performed within the comfort of your home. As a result, it becomes inexpensive as there is no need to enroll in a gym to perform these moves.

The 4 moves discussed below also boost the energy level especially when you are over stressed. If you want to burn calories and also build muscles, perform these mini exercises for five minutes. These 4 moves help in engaging all your major muscle groups at the same time. Why not give it a shot? Begin with a single set of 10 to 15 reps of these moves and increase it to 2 to 3 sets as you get accustomed to it. These workouts help in weight loss for good and also help in managing your weight.

Move 1: Plank

Ideal to tone your shoulders, forearms, chest, abs and back

To form a plank position, choose pushup pose with weight on balls of hands and feet. Wrists should be placed under the shoulders and arms straightened. Your body should be in line starting from head till toe. Stay in this pose for as long as possible. Repeat.

Simpler: Lower your body to forearms instead of using your hands

Challenging: Lift one leg off the floor and pause for half a minute. Switch legs and pause for 30 seconds to finish one repetition. You can try doing side plank if you want to add some variations. Hold for 30 to 60 seconds before switching sides. Repeat.

Move 2: Squats

Effective to tone your quads, glutes and hamstrings

Stand tall and place feet parallel to one another at a hip-width distance. Fold your knees while lowering your body for a squat pose. It should be like you are seated on an imaginary chair. Keep your knees behind your toes. Pause when your knees reach at 90 degree angle. Gradually, press with your heels and as you come back to standing pose, squeeze the glutes.

Simpler: Avoid bending knees deeply

Challenging: Choose weights, do squats on an unstable platform or do a one leg squat. You can also do squat jumps to add cardio.

Move 3: Push-Ups

Best to tone your abs, hips, triceps, shoulders, back and chest

Begin with basic position of push-up with hands under your shoulders. Your body pushupshould be in a straight line. Fold your elbows towards sides and bring down your body to floor or as low as possible. Tighten your abs and the body should be in a line. Pause for one second before you push back. Repeat.

Simpler- If you are an amateur, perform pushups on your knees. The move should be controlled and shallow. To make it a bit challenging, do pushups on the wall and progress to the ground as you get used to it.

Challenging: Lift one leg off the ground while performing each pushup.

Move 4: Chair Dips

Ideal to tone your core and triceps

Sit towards the edge of a table and strong chair and place your legs together. Bend your knees and lay your feet flat on the ground in front of the chair. Your hands should be 6 inches apart before you place them and grip the corners of the chair firmly. Slide your buttocks towards the front of the chair to ensure that your upper body points straighten. Pull in your abdominals and your head should be at the center between your shoulders. Fold your elbows by lowering your body so as to form a straight line. Once the upper arms are placed parallel to the ground, you can push your body back without locking your elbows. Do reps.

Make is simpler: Place your feet towards the chair and the dip can be slowed and controlled.

Make it challenging: Place your feet a little away from the chair and make your dip a bit deeper. If you are experienced, your legs can be straightened fully and heels can be placed on the floor. Use another chair to place one foot or both to perform deep and controlled dips.

These are some of the simple yet effective moves that help in offering total body workout. They are not time consuming like other workouts and at the same time offer effective workouts for your body.

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