Hi, everyone! I hope you're doing well. Today, I will share 10 simple exercises that show results after one workout. These exercises are perfect for beginners who don't have much time to exercise or those who just want a change in their routine.
1) Jumping jacks
Yes, jumping jacks are often a childish game, but they can be more than that too! Just two minutes of jumping jacks daily can burn up to 100 calories. It's a fun exercise to try with your family and friends.
How to do it: Simply jump jacks for a few seconds. If you can, go for three minutes and if you're serious about this exercise, try to do it every day.
2) Push-ups
Well…it's an essential exercise, but there are different kinds of push-ups too! Make sure you use a proper push-up technique. Then, choose a counterpart exercise that fits the routine you will be doing this drill. This is especially important when trying to lose weight or build muscle mass.
How to do it: First, lie down (on your belly) on a mat. Place your palms about shoulder-width apart and directly underneath your shoulders. Use your check to push yourself up. After you have made it most of the way up, bend at the elbows until your upper arms parallel the floor. Do this for about 15 minutes daily.
3) Leg lifts
This is a simple exercise that gives you great results after one workout. Plus, it's easy to do and very convenient. You can get your abdominal muscles toned with just 15 minutes of daily leg lifts.
How to do it: Lie down on a mat with your legs extended, arms close to your body, and palms facing down. Lift one leg up to the ceiling while keeping the other on the floor. Hold for at least 10 seconds before lowering it, and then lift the other leg. Repeat this process for 15 minutes every day.
4) Squats
This is another essential exercise, but there are many variations to choose from. It's a great cardio workout that you can do regularly, and you don't have to take a gym membership if you don't want to.
How to do it: Start with a comfortable position. Stand straight with your feet, knees slightly bent, and arms down by your side. Take your arms outwards and lean forward. Return to the starting position and repeat. Do this several times until you get the hang of it (15 minutes daily is ideal).
5) Lunges
With lunges, you can target a specific muscle group. This is because it's a challenge that forces you to stay in a defined position for some time. Although lunges are easy to do, stay away from jerks because they can put a strain on your knees and hamstrings.
How to do it: Stand tall with your feet shoulder-width apart. Then, take one foot forward and perform a backward motion before taking the other forward. Do this 10 times on each leg.
6) Jogging/running on a treadmill/Stairmaster/elliptical machine
The great thing about running is that it can be done almost anywhere. This means you don't have to always be at the gym or go outside for long periods just to exercise.
How to do it: First, set the pace to three miles per hour. Increase this rate by one mile every five minutes until you have reached your desired speed. Try to jog for 15 minutes daily.
7) Pullups/chin-ups
Just like lunges, pullups and chin-ups are great for targeting specific muscles (your biceps and lats, to be precise). But instead of trying to stay in a huddled position for a long time, you move quickly. These are two completely different exercises but the same principle. Just remember not to use heavy weights when doing these kinds of workouts.
How to do it: Stretch your arms forward and hold on to a bar/railing above your head. Bend your knees and pull yourself up, bending your elbows as you do so. Do this for 15 minutes daily.
8) Core strengthening
You don't have to go to the gym to improve your core strength. You can do these exercises at home or work (if you want to). Try doing it two times a day for the best results.
How to do it: Firstly, lie on your back with your arms. Raise one leg and bend the knee of the other one so that you form an "L" shape with each limb. Bring the other knee towards your opposite shoulder and repeat with the other leg.
9) Step-ups
Challenging the upper body to do more than just sit-ups is vital. This exercise helps you develop the biceps and triceps by stressing your core muscles. It also improves your balance and boosts your leg strength.
How to do it: Stand on a platform with your feet apart. Then, while keeping one of your feet flat on the ground, step up with the other foot and lower it to the floor again. Do 10 reps for each leg.
10) Wall sits
Although this exercise won't help you lose a lot of weight, it can give you an incredible feeling of burning up all the calories in your body. You can do this in just two minutes! Try to do this as many times as possible regularly.
How to do it: Stand with your back facing a wall (make sure there is enough space behind you) and slide down until your legs are almost right to the floor. Hold this position for 15 seconds before repeating it again and again.
Conclusion
Even though you can buy exercise equipment at the mall, these machines give you a "fake" kind of feel. The truth is that you don't have to have them to stay in shape. All you need are the right amount of time, a place to work out, and an exercise plan. However, make sure that if you're doing this for the first time or have problems, consult a certified fitness expert before beginning your program.
Tags:
Sports