5 Exercises for a Stronger and Fitter You!

by Nicole Abigail

5 Exercises For a Stronger and Fitter You!

Living a healthy and active lifestyle is beneficial to everyone, not just athletes who need to keep their body in peak physical condition. Regular exercise and physical activity provides many health benefits and can help you maintain a healthy life. These 5 exercises will help you become stronger and fitter in the long run.

1. Push Ups

Push ups are a traditional exercise that you can do anytime, anywhere. They help you improve your strength, stability, and endurance in your arms, core and legs, targeting different muscles and engaging them to gain strength.

2. Squats

Squats help to flex your hips, knees and ankles, and by doing regular squats you can increase your range of motion and help maintain healthy joints especially when done with proper form. Squats also help to build strength in your lower body, which is important to achieve overall fitness.

3. Lunges

Lunges can be done to help strengthen and tone your leg muscles. Done with proper form, lunges also help to improve flexibility and balance as you stretch and extend your muscles.

4. Pull Ups

Pull ups help build strength in your arms and upper body muscles, while increasing endurance and flexibility. Pull ups also help ensure proper form, as you need to pull your body weight up in order to complete the exercise.

5. Plank

Plank is a classic core exercise that works to improve your balance, stability, and strength. It is one of the best lower back, glutes and core-strengthening exercises that you can do, and it does not require any equipment.

These exercises should be a part of your regular monthly fitness routine, and done consistently in order to build and maintain strength, fitness and a healthy lifestyle. Be sure to remember the five key points below when semi-training:

  • Warm up beforehand.
  • Monitor your form to ensure proper technique.
  • Be mindful of the intensity of your exercise.
  • Pick appropriate weights for you size and strength.
  • Incorporate stretching and cool down into your workouts.

Doing these exercises with proper form and intensity can make all the difference to your daily workouts and help you to achieve the healthy and fit lifestyle you have always wanted.

What are the benefits of regular exercise?

1. Improved Physical Health: Regular physical activity can improve your muscle strength and boost endurance. It can also reduce your risk of chronic diseases, such as heart disease, type 2 diabetes, and some cancers.

2. Weight Management: Exercise can help you manage your weight or even lose weight. This is because it helps increase your basal metabolic rate and burn more calories.

3. Improved Mental Health: Exercise releases serotonin, dopamine, and other endorphins that can help improve mood and reduce stress.

4. Improved Cognitive Function: Exercise can improve your focus and concentration, as well as your memory.

5. Improved Sleep Quality: Exercise can make you feel tired, helping you sleep better and longer.

6. Self-Esteem Booster: Regular exercise can boost your self-esteem and confidence. It can also help you look and feel better physically, making you feel more attractive and effective.

Now let’s look at the best lower back, glutes and core-strengthening exercises that you can do without equipment:

1. Wall Roll-Outs: These are an excellent way to stretch and strengthen your lower back muscles and glutes. Begin by standing with your back against a wall, your feet pointed forward. Slowly roll down the wall, bending your knees as you go, until your hips are even with your knees. Reverse the movement and roll back up again. Do 15 reps.

2. Plank: Start by laying facedown on the ground, with your elbows directly below your shoulders and your feet hip-width apart. Make sure your abs are pulled in, and pull your toes back towards your shins. Hold this position for 30 seconds.

3. Bird Dog: Start on your hands and knees, keeping your back flat and your abdominals pulled in. Alternately raise and extend your left arm and right leg. Hold for 5 seconds. Switch sides and repeat. Do 10 reps.

4. Glute Bridge: Lay on your back with your feet near your butt and your knees bent. Slowly lift your hips off the floor until your body forms a straight line from your knees to your shoulders. Hold for 3 seconds and then lower your hips back to the ground. Do 15 reps.

5. Crunches: Lie on your back and place your fingers behind your head, keeping your elbows out to the sides. Lift your shoulders off the floor, pulling your belly button in towards your spine. Hold for 1 second and then lower back down to the ground. Do 15 reps.

6. Superman: Start by lying on your stomach. Keeping your abdominals engaged, slowly lift both your legs and arms off the floor, keeping them parallel and together. Hold for 5 seconds and then lower down. Do 10 reps.

These exercises can help you strengthen and tone your entire core, including your lower back, abs, and glutes. With regular exercise and commitment, you can achieve the strength and confidence to keep you feeling empowered every day.

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