5 exercises you should do every day to stay fit!


Daily exercises are good for optimizing health. But it is easy to get overwhelmed with loads of options available!
Functional exercises are those that allow a person to perform the daily activities of life with optimum ease. Everyone needs to do them, beginners, seniors, and the best athletes, in order to perform at our best.

1. Lunges:

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes.

Start by standing with your feet shoulder-width apart and arms down at your sides.

The working leg should be forward, the back leg hip-distance apart, and in a split stance. The heel of the back leg should be up.

Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.

Complete 10 reps for 3 sets.

2. Pushups

Start in a basic plank, hands slightly wider than your shoulders and your palms on the floor.

Keep your back straight, don’t let your lower back sag. Keep your head and neck in alignment with your back.

Slowly bend your elbows, bringing your chest towards the floor.

Push against the floor and straighten your arms, returning to the starting position.

Do 10 reps, three sets, two to three times a week.

3. Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.

Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.

Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.

Complete 3 sets of 20 reps.

4. Pull-ups

Stand under the bar, palms on the bar, hands slightly wider than your shoulders. Activate your core.

Pull yourself up so that your chin reaches the bar. Keep your posture straight.

Slowly lower yourself down, so that your arms are straight and your feet do not touch the floor or bench.

Start with five reps, two sets, two to three times a week, increase slowly.

5. Rotation

Every human motion and sport requires rotation of the same sort.

Stand tall with good alignment. Hold a medicine ball or a weight, (that’s challenging but not enormously heavy), in front you with arms straight.

Rotate the ball from side to side, as much as your range of motion allows. Maintain good posture.

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