Four exercises that everyone should try
You don’t need an expensive gym or fancy machines to stay healthy. If you have a little time, passion, and space, you can stay fit at home. Today, we’ll talk about four exercises that should be tried by people of all ages, genders, and fitness levels.
1. Squats
Squats strengthen the lower body (especially the thighs and buttocks). They not only strengthen the legs, but also the muscles that support the spine.
How to do it?
- Stand up straight, feet shoulder-width apart.
- Slowly lower yourself down as if you were about to sit in a chair.
- Then stand back up.
- Start with 10 to 15 squats a day.
2. Push-ups
Push-ups are a great upper-body exercise. They strengthen the chest, arms, shoulders, and abdominal muscles.
How to do it?
- Lie on your stomach, palms on the floor.
- Lift your body off the ground, with only your hands and feet on the ground.
- Then slowly lower yourself back down.
- If it seems difficult at first, do an easier version with your knees on the ground.
3. Plank
Plank is a simple but powerful exercise that strengthens the entire body, especially the core.
How to do it?
- Get into a push-up position but bend your arms at the elbows.
- Keep your body straight, not too high or too low.
- Start with at least 20 seconds and gradually increase the time.
4. Lunges
Lunges are a great exercise for improving leg strength and balance.
How to do it?
- Stand up straight.
- Extend one leg forward and bend the knee so that the other knee comes close to the ground.
- Straighten back up and repeat with the other leg.
- Do 10 lunges with each leg daily.
Conclusion
These four simple exercises should be familiar to everyone. They not only increase physical strength but also keep the mind and body fresh. You don’t need to go to the gym, just take out 15-20 minutes every day and make these exercises a part of your routine. The secret to a healthy life lies in movement.
Health is everything!
FAQs
1. Can beginners do these four exercises at home?
Yes, all four exercises—squats, push-ups, planks, and lunges—are beginner-friendly and can be done at home without any equipment. Start slow and increase your reps or time gradually.
2. How often should I do these exercises?
You can do these exercises 3 to 5 times a week. Even 15–20 minutes a day is enough to improve strength and flexibility over time.
3. What if I can’t do a full push-up or plank?
No problem! You can start with modified versions. For push-ups, keep your knees on the floor. For planks, hold for a few seconds and increase slowly as your strength improves.
4. Do these exercises help with weight loss?
Yes, they can help with weight loss when combined with a balanced diet and regular movement. They build muscle and increase your metabolism.
5. Are these exercises safe for older adults?
Generally, yes—these are low-impact, bodyweight exercises. But it’s always a good idea to check with a doctor or physiotherapist if you have any health concerns or joint issues.