What are the best 7 exercises to do every day? When you exercise the most important thing is to train your upper body and lower body in a symmetrical way, so your body is engaged with enough balance. Some of the best exercises you can ever do are body weight exercises.
And you can do these at home, in a park, in your hotel, in your bedroom, in your living room, in your kitchen, in your office, anywhere, etc.
What are the best 7 exercises to do every day? iStock- photo credit: Naeblys
The best 7 exercises you can do are the following:
Push-ups are a great body weight exercise that works the chest, shoulders, and triceps.
How to do a push-up exercise: You would get into a plank position and make sure your core is tight and your shoulders and neck are neutral. Make sure your hands are about a foot apart from one another. And then bend your elbows and lower your body towards the ground until your chest touches the ground.
Extend your elbows and return to the starting position. You can do this for 3 to 4 sets of 10 to 12 reps.
A modified push-up would be doing this same exercise with a starting position on your knees. And this modification is for people that aren’t strong enough to do regular push-ups.
Body Squats is a great bodyweight exercise that works the butt, hamstrings, quads, calves and even your core. This exercise burns a lot of calories because you are engaging the largest muscle in the body.
How to do a Body Squat: Stand about shoulder width apart and have your arms by your side. Squat down in a 90-degree angle to a sitting position and keep your chest and chin up in the full range of motion. Once you are in that sitting position, squat back up to a standing position. You can do this for 3 to 4 sets of 10 to 12 reps.
Standing Shoulder Press is an exercise you can do with dumbbells and this exercise works your shoulders.
How to do a Standing Should Dumbbell Press:
Stand with your feet shoulder width apart and pick some light dumbbells, no more than 5 to 10 dumbbells depending on your strength and fitness experience level. Move the weights above your head so your arms are parallel to the ground.
Make sure your arms are fully extended above your head. Make sure your head and neck are stationary. After a one second pause then bring down the weights and bend your elbows back to the starting position. You can do this for 3 to 4 sets of 10 to 12 reps.
Lunges
Lunges is a great bodyweight exercise that works the quads, glutes, and hamstrings.
How To Do A Lunge:
Stand with your feet shoulder width apart with arms at your side. Step forward with your right leg and bend your right knee. And stop when your thigh is parallel to the ground in a 90-degree angle. Make sure your right knee doesn’t go past your right foot. Push off on the right foot and return to the starting position and And now repeat with your leg. You can do this for 3 to 4 sets of 10 to 12 reps.
Planks is a good exercise that works the abdominal muscles and your entire core.
How To Do A Plank:
Get in a push-up position with your hands and toes faced towards the ground. Make sure your back is straight, core is tight, and chin is tucked. Everything should be engaged when you are in a position, especially your abs.
You would hold this pose for a certain time sequence. You can hold this pose for about 20 to 30 seconds for about 3 to 4 sets depending on your fitness experience level.
These are 7 good exercises you can do a couple of days a week to maintain your body shape, especially if you are clueless on what to do when you exercise.
The Bottom Line is these are 7 exercises you can do every two days to stay in shape. And these exercises engage your upper and lower body. And most of these are body weight exercises you can do at home, park, living room, hotel room, bedroom, kitchen, office, etc.
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About Author- Obi Obadike
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