The help everyone can render their bodies to make them look you at old age, keep fit and maintain balanced wellness is exercise. Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness.
Exercise improves every part of the body including the brain to ensure physical and mental balance, We have suggested five of many exercises in no particular order that can help you achieve a better health and wellness below.
- A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up
- Start standing with your feet slightly wider than hip-width apart, feet turned out about 5-15 degrees.
- Hinge your hips back toward a wall (real or imaginary) behind you, and bend your knees to lower into a squat.
- Keep the weight in your heels and your chest upright. Keep your knees inline with your feet (don’t let them buckle in).
- Go as low as you can, then push through your heels to return to standing.
2. Push Ups
- The push-up is a common calisthenics exercise beginning from the prone position.
- Start in a high plank position and place your palms under your shoulders or slightly wider. Keep your fingers pointing directly forward.
- Keep your core tight and bend elbows to lower torso toward the floor. Don’t let your hips drop down before your chest lowers.
- Go as low as you can, then push through your palms to straighten your arms.
- The burpee, a squat thrust with an additional stand between repetitions, is a full body exercise used in strength training.
- Start standing with your feet hip-distance apart. Then bring your palms to the floor.
- Jump your feet back so that you are in high plank, keeping your core tight and your hips lifted.
- Bend your elbows and do a push-up, returning to high plank. (Some variations of the burpee skip this step or do it slightly differently. Do what works best for you!)
- Now jump your feet to the outsides of your hands and explode up. Reach your arms overhead as you jump as high as you can.
Side planks work the deep spinal stabilizing muscle quadratus lumborum . Keeping this muscle strong can help reduce your risk of a back injury. Strengthens your core without stressing your back. Unlike crunches and situps, side planks don’t put pressure on your lower back.
5. The reverse Lunge
- Start in a standing position with your feet about shoulder-width apart.
- Inhale as you step backwards with your right foot. Land on the ball of your right foot and keep your heel off the ground.
- Now bend your knees creating two 90-degree angles with your legs. Your left shin should be perpendicular to the floor and your left knee is stacked above your left ankle. Aim to have your back knee hovering about 3-6 inches off the ground. Get low!
- You want to have your shoulders directly above your hips and your chest is upright.
- Push off with your back foot and press through your front heel to return to standing.
Many more of the exercises that can be found in our book including ways you can fight fat and become cute again and always. Click below to get a free copy.