There are five exercises that are essential for your fitness routine! Try to incorporate them into your weekly workouts.
1. Squats[]
Squats are a simple exercise, but often performed with poor form. Here's how to do them correctly:
- Start with your feet hip distance apart.
- Keeping your knees over your ankles, bend your knees, moving your butt back as if to sit in a chair.
- Your knees and lower leg should form a 90 degree angle (if you can't get to 90 degrees without compromising your form that's OK).
- Make sure your knees do not go over your toes.
- Keep a good posture - don't bend your back!
- Raise up and start again.
- Do 10 reps, three sets, two to three times a week.
2. Lunges[]
- 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.
- Bend your knees, keeping the front knee over the ankles. The end point is when both the front leg and the back leg make 90-degree angles.
- Rise up and start again.
- Do 10 reps, three sets, two to three times a week.
- To level up: Hold a pair of dumbbells by your sides or do more reps.
3. 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.
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 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.