The Only Exercises You Need To Stay Fit And Strong

They're just four and totally doable!

Some workouts focus on only one muscle group, and that's not a bad thing. But if you want to be efficient in your workout, work several muscle groups at a time. Besides, in real life when you go about your daily activities or do sports, you're using a lot of them at the same time! Here are the workouts you should do to exert your major muscles:

1. Squats

They work the major muscles of your lower body, namely the quads, hamstrings, glutes, and calves.

How: Stand with feet parallel to each other and hip-width apart. Stretch your arms forward or place your hands on your hips for balance. Bend your knees and lower your body into a squat position, and pause for a beat. Keep your knees behind your toes, and keep your neck aligned with your spine. Slowly press through your heels and squeeze your glutes as you return to the standing position.

2. Planks

They tone your abs and your forearms and strengthen your lower back.

How: Do a push-up position where your weight is on the balls of your feet and your forearms. Keep your wrists under your shoulders. Make sure neck, back, and legs are aligned. Hold the position for a minute.

3. Push-ups

They work the pectorals, deltoids, biceps and triceps, your core, and your upper back.

How: Go to the basic push-up position, hands a little over shoulder-width apart and your body in a straight line. Bend your elbows out to the sides and lower your body to the floor. Keep your abs tight. (Refer to the video for the levels you can do!)

4. Chair Dips

They tone your triceps and your core.

How: Sit on the edge of a sturdy chair or bench with your hands beside your hips. Clutch the edge of the chair. Bend your knees with your feet flat on the floor, and have your butt just in front of the chair. Bring your body down by bending your elbows until they're parallel to the floor. Then push yourself back up, but don't lock the elbows.

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Sources: Huffington Post, Prevention

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