“I want to be stay fit”, Says everyone but does nothing anyway to build that great physique. It is no easy task to get your body in your ideal shape especially when you have to flaunt your body for next month’s occasion or beach trip. Or maybe, you just want to look good to feel good.
To help you achieve your body goal, here are the most essential total-body movements you need to sweat those fats and walk around looking fit and healthy:
This well-known classic body exercise is probably not everyone’s favorite. However, it works as a great muscle builder for your arms, chest, shoulders and back. It’s a great exercise since it doesn’t need any workout equipment and only uses your body weight as resistance.
- Start in a planking position.
- Make sure your feet are hip-width apart.
- Your body form should be straight — from your neck in line with your shoulders down to your hips.
- Start bending your elbows, keep your elbows close to your body.
- Gently raise your body back to the starting position then repeat.
- Sagging your formation (lifting your butt and arching your back).
- Feet placed wider than shoulder width.
- Keep your butt back and your chest tall.
- Keep your toes outward so it would be easier.
- When you start squatting, keep your knees parallel with your toes.
- Bend as much as your flexibility allows you.
- Tilting your head down or in any direction, keep looking ahead or slightly upward.
- Lifting your heels.
- Bending your knees beyond your feet or inward direction.
When you do push ups, it’s only necessary to add its counterpart to your workout routine to build up your upper body strength. Go to your park or playground and look for the monkey bars, try and see if you can do a pull up or two, or maybe more. Don’t you want to have the ability to lift up your body?
- Place your hands (shoulder-width) facing away from you around the bar.
- Keep your arms straight.
- Now hang and bend your knees so it stays off the ground.
- Lift your body up, your chest parallel to the bar and your chin just above it.
- Return to your starting position with your knees still bent and repeat as many as you are able.
- Removing your grip from the bar.
- Allowing your feet to touch the ground.
Thinking planking is hard is a wrong assumption. It’s actually one of the easiest exercises to perform. You can go for a minimum of 45 seconds to as far as you can. Try playing your favorite workout song and go for as long as you can or as far as the music lasts, it may be difficult to hold but it’s less distressing.
- Position your hands parallel to your shoulders or a bit wider apart.
- Keep your body in a straight line from your head down through your feet.
- Tighten your core muscles.
- Hold the position for as long as you can.
- You can bend your elbows if you feel more comfortable.
- Arching your back and/or lifting your butt.
- Look around or tilt your head around.
You can opt for walking or side lunges or if you want, you can do both. These exercises is essential to strengthen your your knees, build up muscles in your hips and stabilize and strengthen your legs. You’re too young to have knee pains and weak hips so start executing lunges to avoid them.
- Side lunges:
- Start in a standing position.
- Keep your chest up.
- Shift your bodyweight as you step sides through your midfoot and heel.
- Bend your knee and lunge as low as your flexibility enables you.
- Take a big step forward.
- Place your foot and bend at least 90 degrees while having your rear knee low enough to touch the
- Then, lead your other foot forward to lunge into a step.
- Refraining from a straight back.
Running or cardio can also improve your physique and metabolism so you might want to add that to your workout. Perform these exercise movements and do 2-3 sets with repetitions each exercise. You can combine exercises to your own program and have your own exercise routine. Do it at least 2-3 times a week and don’t forget to do cardio just to spice things up.
The key to achieving a fit body is to maintain it and have a workout routine per week. Don’t forget to always motivate yourself and treat yourself.
About Author Chie Suarez
Chie is a writing junkie from the PH. She writes for FitBiz, a company that specializes in the retail of brand name fitness equipment. Chie likes to jog, walk and rest in between.