Today, when everyone is dreaming of the fit and healthy body, doing exercises has become a prime source of having a slim figure. You cannot get slim or muscular body unless you do the workout. It is as important as eating a healthy diet. To improve your physical performance, full body workout is highly recommended. To strengthen your muscle groups and to make them work together while performing any physical task, you need to include full body workouts in your daily routine. Here are top five full body exercises that will get you in the best shape of your life.
Lunges help to tone lower body muscles. The main target areas are quadriceps, hamstrings, calves, glutes, and core muscles. There is little risk of pain in the back as you need to keep you back straight while doing lunges.
How to do: First, stand with your feet width apart. Put your right foot forward and take a large step. Slowly bend your knee to 90-degree angle and keep your back straight with your back knee touching the floor. Get back to start position. Repeat the same by putting your left leg forward. Doing this exercise will build lower body muscles and improve the flow of blood to the heart. Lunges are a good way to prevent varicose veins. Do 10tp 20 repetitions on both sides.
2) The Plank
Plank is a great way to strengthen your core muscles. It helps to tighten your stomach and build abdominal muscles that further helps you to build abs. Plank is also good for back pain. It not only builds the strength but also the flexibility of muscles groups such as collarbone, shoulders, hamstrings, toes and feet arches and shoulder blades. It helps to improve the posture and balance of the body.
How to do : To do a plank, you need a flat surface. Just lie down on your stomach while facing the floor. Keep your elbows in front and raise your body in straight position on toes. Hold this position for 10-20 seconds or as much as you can. Lower down your body slowly. Repeat one or two sets of 10 repetitions each.
Push-ups help to build the upper body strength and core muscles. They help you to tone up your arms, shoulders, abs and your lower body. Doing push-up will engage multiple muscles to work together and help to maintain the stability and balance.
How to do : By placing your hands under your shoulders on the ground, make a high plank position. Tighten your abs with a flat back and engage your hamstrings, glutes so that your entire body is straight. Lower down your body slowly. Keep your elbows tucked, move your shoulder blades back, and down. Exhale as you push back up. Repeat for 10-20 times.
4) Swing Squats
Swing squats involve your whole body and increase the power, muscular endurance, aerobic and anaerobic capacity. This exercise is simple to do. All you need is a KettleBell. You can also do this exercise by holding a dumbbell.
How to do : Start with holding a KettleBell or dumbbell down in between your feet. Keep your one arm outstretched and then make a squat position. Make sure you keep your butt pushed behind and a straight back with heels on the ground. Stand in a halfway up so that you can swing the dumbbell up in reverse direction. After this, back into squat position again and swing the dumbbell overhead. If you do this exercise explosively, then you heart rate will increase. Swing squats are a perfect example of for strength building and cardiovascular exercise.
5) Deadlift-to-Overhead Press
Deadlift is a great way to burn fat. With it, you can improve your posture and work on more muscles. It helps to increase the muscles, hormones and gripping power. It also helps to prevent injury. Make sure, you have the assistance of someone with you while doing deadlift.
How to do : This exercise is simple to do. Just pick a heavy thing from the ground and lift it overhead. You can use a dumbbell, medicine ball, barbell, sandbag, Kettlebell etc. If you are lifting any of these things, then you do not need any partner to assist you. While lifting the heavy object, make sure that you should be in good form. Look forward, bend your knees, and keep your back straight. This is the correct form of doing deadlift.
All these exercises will give you full body workout. Include these exercises in your workout and build the body and muscles. Make sure while that you should follow good and healthy diet along with your workout.