Daily exercise is a sure-fire way of optimizing your health given the 21st-century lifestyle we have, which isn’t a really healthy one. And don’t even get me started on the food choices and the amount of processed food we intake these days. It all makes exercising and staying active even more significant if you wish to stay on top of your health. However, with the overload of the information available online and the limitless options, one is so easily overwhelmed. But don’t worry, I have brought you my personal exercise regimen that I follow daily or at least 5 days a week to stay hale and hearty. Shall we dive in? Let’s go!
1. Walk Out and Push-up
This is a classic move for me as it helps me target multiple muscle groups while incorporating different movement planes while accelerating my heart rate.
Here’s how I do it:
- Stand with my feet hip-width apart.
- Fold forward at my hips while reaching the floor with my hands.
- Once my hands touch the floor, I slowly walk forward until I reach the pus-up state with my spine in the neutral position.
- Then I perform a push-up.
- Walk my hands back towards my feet and then roll the spine back up to return to my standing state.
Start with 3 reps of 5 walk-out push-ups each and then gradually increase as your stamina gets built.
Next favorite exercise that I indulge in is the Squat. What is crucially important when it comes to squats is the foot placement should be correct. Here’s what I do:
- I try to distribute my weight evenly on both my legs, keep my back straight and chest high.
- Engaging the glutes is also very important.
- I make sure to pause a bit while changing direction to avoid the momentum from building.
- I elongate the hips to the maximum while standing.
Use the support of the wall if needed for modifying your move and bringing variations to it according to your convenience. Start with 3 reps of 5 squats each and keep increasing.
3. Jumping Jacks
Jumping jacks are an integral part of my daily exercise routine, as they tend to wake me up from my otherwise sedentary life. They help me achieve functional fitness by waking up my neuro-transmitters and engaging multiple muscle groups while accelerating my heart rate. I indulge in:
- Power jacks
- Squat jacks
- Crisscross jacks
I keep alternating between these. You can do the same or choose the one that suits you the best. I would recommend you start with 3reps of 5 jumping jacks each.
4. Hip Bridge
The hip bridge is another one of my best moves as it gets me down on the floor and helps me feel grounded. Here’s how I do it:
The vital elements for me in this exercise are foot placement and weight distribution. Plus, the breathing part is also very significant.
- You can put your toes down on the floor if you wish to engage your glutes and hamstrings.
- Or you can put all your weight on the heels if you wish for the lower back to take all the pressure.
Personally, I love both the variations and keep switching between them according to my mood.
Finally comes the plank, which is the most effective in targeting both the abdominal muscles as well as the whole body. It helps to stabilize my core without ever straining my back. Here’s how I do my planks:
- Start with push-up position with hands and toes on the ground, back straight, and the core tight.
- Taking controlled breaths while engaging my whole body and maintaining tension.
Start with 2-3 reps of holding the plank for 30seconds each.
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