It’s no secret that exercise is important to good health. But not all exercises are created equal. Some are more efficient than others in terms of how they target muscle groups or fit into busy schedules.
Performing these 10 exercises can help you strengthen the muscles that make daily tasks more manageable.
1. Jump Lunge
Jump lunges are a simple exercise that develops lower body explosive power and also trains balance, stability and coordination. The move requires no equipment and is easy to add to a workout.
Start by standing with feet shoulder-width apart, then step forward into a lunge position (front thigh parallel to the floor, back knee bent at a 90 degree angle).
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Explode upward and switch your leg positions in the air while in the air to land with the other foot in front. Repeat the move. It’s best to begin with low jumps until you feel the movement and your strength and balance improve.
2. Jumping Lunges
The lunge is a classic leg exercise that builds strength and stability while challenging balance and coordination. But the jumping lunge takes this workout to the next level.
This plyometric exercise will strengthen your quads, hamstrings, and glutes while burning major calories. Plus, it’s great for boosting your athleticism and speed.
To perform a jumping lunge, start with your feet shoulder-width apart and your core engaged. Then lower your right knee until it’s parallel with the floor. Jump up and switch legs in midair to return to your starting position.
3. Zumba
Incorporating aerobic exercise like Zumba into your workout routine will strengthen your heart, lungs and cardiovascular system. It will also improve blood circulation throughout the body, allowing oxygen and nutrients to reach all areas of the body including your skin.
The fast-paced music and dance moves of Zumba will get your heart pumping, even if you’re not a naturally coordinated person.
Over time, it will improve your coordination too. Another variation of this fun workout is Zumba Toning which uses weighted tone sticks to sculpt the arms and legs.
4. Sprinting in Place
Running or jogging in place is a great way to burn calories and improve your aerobic fitness. It can be done almost anywhere, making it ideal for those who have limited time to exercise.
Sprinting is an intense form of running that uses short bursts of maximum effort. It builds fast-twitch muscles, increases explosive power and improves cardiovascular health.
Sprinting in place targets key running muscles and also strengthens the core. It can be combined with other bodyweight exercises, such as the high knees drill, to create an effective workout.
5. Side Swings
Adding dumbbell side swings to your workout helps strengthen, tone and enhance the symmetry of your arms, shoulders and chest. They are also a great dynamic warm up exercise that prepares muscles, tendons and joints for the higher impact movement of your upper body workout.
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Stand with your feet shoulder-width apart and hold two 10-pound weights in front of your body. Swing your left leg to the side and across your body, then repeat the motion with your right leg. Perform the number of repetitions recommended by your fitness instructor.
6. Push-up
The push-up is a classic exercise that can be done anywhere and easily adjusted for any fitness level. This movement works multiple muscles in the chest and arms, and it also increases core strength.
To perform a standard push-up, start in plank position on the floor or a bench. Inhale as you bend your elbows to lower yourself until your hands are at a 90-degree angle, then push back up to the starting point. You can add variety to this exercise by varying modalities/equipment, movement tempos nd set and rep ranges.
7. Single Leg Glute Bridge
This exercise takes the regular glute bridge to the next level by requiring one leg to lift. It targets the hamstrings, hip flexors and lower back muscles.
A strong pair of glutes is crucial for stability, balance and a stronger, more attractive backside.
This is especially true for runners, jumpers and those who lift weights to prevent other muscles from taking over the movement, which can cause injury. The single leg glute bridge is the perfect exercise to target these muscles. It also enhances the mind-muscle connection.
8. Power Push-up
Just like powerlifters use dynamic effort versions of squats, deadlifts and bench presses to increase their strength and power, drop push ups are an excellent way to add variation and boost chest and arm strength. They also help to reduce wrist pain if performed correctly.
Begin in a regular push-up position, and then jump your feet to get them in front of your hands by hinging at the waist. Repeat, and then move your arms back into the original position to complete one rep. Do 3 sets of 10 reps.
9. Lunges
Lunges are a great way to strengthen your legs and glutes. They also challenge balance, which is important for daily function. Cross also recommends incorporating variations like reverse lunges and side lunges, which are similar to the standard lunge but put more emphasis on your inner thighs.
Leg day at the gym can be scary for beginners because it requires a lot of coordination and balance. However, this workout allows you to tone and build bigger muscles without adding extra strain. Moreover, lunges increase core and abdominal strength.
