5 Must-Have Moves for Men’s Health and Fitness

by Nicole Abigail

Getting into shape doesn’t require a complicated routine. With the right exercises, men can take a few simple steps to build and maintain a healthier lifestyle. Here are five must-have moves for men’s health and fitness:


Squats work several muscles in the body at once, including the glutes, quads and hamstrings. They also help increase overall strength and flexibility as well as a stronger core. When done properly, squats can help increase intensity and challenge during workouts.


Push-ups are an excellent way to strengthen the entire upper body. They can also help prevent postural issues such as rounded shoulders and poor posture. For an extra challenge, try adding a few more reps or experimenting with different hand placements.


Planks are one of the best exercises for strengthening the core. They can help improve balance, stability and coordination. To maximize the effects of planks, focus on engaging the core throughout the entire exercise.


Pull-ups are an excellent way to strengthen the upper body and back. When done correctly, they can help improve posture and overall strength. To get the best results, be sure to keep the body tight throughout the entire exercise.


Lunges are a great way to build strength in the lower body. They help improve balance and stability while also targeting different muscles in the legs. To maximize the effects of lunges, be sure to keep the body tall and maintain good form.


These five moves are key to any man’s health and fitness routine. With consistency and dedication, they can help men achieve their goals and reach their fullest potential. So get out there and start training!

What are the key exercises for men’s health and fitness?

1. Squats – A great compound exercise to strengthen your entire lower body.

2. Lunges – Help to tone and strengthen your legs, glutes and core.

3. Push-Ups – An effective exercise to target your chest, shoulders, triceps, and core.

4. Deadlifts – A powerful full-body exercise that works your hips, quads, hamstrings and back.

5. Pull-Ups – Work your biceps, back and core muscles.

6. Plyometrics – Explosive exercises that improve power, agility and balance.

7. Abdominal Exercises – Improve your core stability and strong abdominals.

8. Sit-Ups – Target your abs, obliques and lower back.

9. Shoulder Press – A great upper body compound exercise to strengthen your shoulders and arms.

10. Jump Rope – Improve your coordination and agility while getting your heart rate up.

What types of exercises should men do for flexibility and balance?

1. Dynamic Stretching: Dynamic stretching exercises involve moving the body in slow and controlled ways. This can increase mobility, range of motion, and flexibility. Examples of dynamic stretches include Arm Circles, Leg Swings, Bodyweight Squats, YTWLs (YSA), and Bird Dogs.

2. Yoga: Yoga helps promote improved balance and flexibility while engaging both the mind and body. Sun salutations, chair poses, standing side stretches, downward dog, cobra pose, and cat/cow poses are all beneficial for men.

3. Pilates: Pilates focuses on improving core strength and stability, as well as increasing flexibility. Examples of pilates exercises for flexibility and balance include side-lying leg circles, swan dives, roll-ups, and the teasers.

4. Plyometrics: Plyometrics can help build strength, power, speed, and balance. Examples of plyometric exercises for men include box jumps, tuck jumps, burpee broad jumps, skater jumps, squat jumps, lunge jumps, single-leg hops, and jump squats.

5. Balance Exercise: Balance exercises can help improve stability, coordination and strength. Examples of balance exercises include single-leg standing, standing on one foot with eyes closed, and leg lifts.

What exercises can men do to increase core strength and balance?

1. Planks – Start with basic planks, holding your body in a straight line while balancing your weight on your forearms and toes. Once you are comfortable, try more advanced variations such as side planks, stretching your arms and alternate leg lifts.

2. Pallof Press – This exercise requires pushing a weight away from your body while keeping your core engaged.

3. Deadbugs – This exercise involves lying on your back with your arms and legs extended. Alternating legs, lift each leg off the floor while keeping your lower back on the ground.

4. Bicycle crunches – With your feet off the ground and your legs in a tabletop position, alternate bringing the opposite arm and knee together in a pedaling cycling action.

5. Medicine ball slams – Holding a medicine ball in both hands, stand with your feet shoulder-width apart and perform a dynamic slam of the ball to the ground.

6. Standing core rotations – Holding a heavy weight or medicine ball in both hands, stand in a shoulder-width position and rotate your torso from side-to-side.

7. Glute Bridges – Lying on your back with your feet flat and knees bent, squeeze your glutes and raise your hips off the ground.

8. Mountain climbers – Assuming a plank position, alternate between driving the knees into the chest while still keeping your shoulders engaged and straight arms.

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