There are many different options for exercises to stay fit and healthy. However, it’s important to start slow, especially if you’re going from hardly exercising to exercising extensively. Before you begin taking the step into getting fit, it’s essential to have an understanding of the different exercise options there are. Some exercise are aimed at working out specific muscles, and some are super versatile! Putting together a workout routine with multiple different exercise techniques will help you keep your motivation to get and stay fit.
Inchworm is a stretching exercise that primarily targets the hamstrings, and to a lesser degree also targets the calves, lower back and glutes. Stand up tall with legs straight, making sure your knees aren’t locked. Slowly lower your torso toward the floor, then walk your hands forward. Once in a push-up position, start taking tiny steps so your feet meet your hands. Continue bugging out for 4–6 reps. Although all you need for this workout is an exercise mat, there are many different variations that you can try that may require different types of equipment. This is one of the many different exercise techniques that will help you get into the routine of becoming and staying fit!
Burpees have a reputation for a reason. They’re one of the most effective and challenging exercises out there. Fitness buffs everywhere just love to hate them. What is a burpee you ask? Well, the sweat-drenching move turns your body into the best piece of workout equipment ever, training virtually every muscle in your body—including your shoulders, chest, abs, quads, inner thighs, butt, and triceps. It’s one of the most effective full-body exercises around! This one starts in a low squat position with your hands on the floor. Next, kick your feet back to a push-up position. Complete one push-up, then immediately return your feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.
3. Wall Sit
Don’t let this exercise position fool you. Wall Sits may look easy but they are one of the most difficult exercises. However, they are perfect for when you need to take a breather, but don’t want to call it quits for the day just yet. It is a fairly simple position to get into. Press your back firmly against a wall, while bending your knees lower yourself towards the floor (as if you were going to sit down), you will end up forming your body into a chair. This is a great workout for your legs and it also gives you a chance to catch your breath. Though this is a different exercise for your routine, don’t be fooled– it’s not easy! As your breathing catches up with you, the burn on your legs intensifies, giving you a great workout.
4. Single-Leg Deadlift
Single-leg deadlifts work all the major muscles its two-legged namesake does: the hamstrings, gluteus maximus, gluteus medius, ankles, and the core. But while it challenges the same muscles, if you use lighter weights (or none at all), it puts way less stress on the spine. Plus, one leg adds a balance and stability challenge. Feel free to use kettle balls and other equipment with this exercise as well. Having an item to help level your body out while doing this workout can make it easier for you to accomplish.
5. Contralateral Limb Raise
Sounds fancy, right? Here’s the breakdown: Lie facedown with your arms outstretched and palms facing each other. Slowly lift one arm a few inches off the floor, keeping it straight without rotating your shoulders and keeping head and torso still. Hold the position, then lower your arm back down. Repeat on the other side. For an extra challenge, lift the opposite leg a few inches off the floor at the same time. This is a different excersie technique that will help work out your back. This workout is perfect for someone whom suffers from back pain.
6. The Boxer
Time to make Muhammad Ali proud. Stand with feet hip-width apart and knees bent. Bend forward until your torso is almost parallel to the floor. Keep your elbows in and extend one arm forward and the other arm back. Hug your arms back in and switch arms like you’re in the ring! Incorporating a different excersie technique into your workout routine keeps things fresh. That includes adding different excersie tricks from boxing, martial arts, and other everyday activities.
7. Russian Twist
Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With your back at a 45-degree angle to the floor, move your arms from side to side in a twisting motion. The slower the twist, the deeper the burn. The Russian twist targets all the muscles in your core, making it a great abs exercise when you’re tight on time. It is an easy workout to add to your routine.
8. Shoulder Bridge
The basic bridge isolates and strengthens your gluteus (butt) muscles and hamstrings (back of the thigh). When done correctly, the move can also enhance core stability by targeting your abdominal muscles and the muscles of lower back and hip. If you have a workout routine already, it’s easy to add the bridge in or pair it with other moves to create your own full-body workout. It’s also a good warm-up exercise and a basic rehab exercise to improve core and spinal stabilization. It is a different excersie position that will help with back problems. Switching it up will keep your workouts fresh, and keep you motivated in continuing your healthy life style. Lie faceup with knees bent and feet hip-width apart. Place arms at your sides and lift your spine and hips. Only your head, feet, arms, and shoulders should be on the floor. Lift one leg, keeping your core tight. Slowly bring leg back down, then lift back up. Try to do 10 reps per leg, then lower your spine back onto the floor.
9. Donkey Kick
It’s time to embrace that wild side. Start in a push-up position with your legs together. Tighten core and kick both legs into the air with knees bent, reaching feet back toward glutes. Try to land gently when returning to the starting position.
10. Flutter Kick
Lie faceup with arms at your sides and palms facing down. With legs extended, lift your heels about 6 inches off the floor. Make quick, small up-and-down pulses with your legs while keeping your core engaged. Try to keep kicking it for one minute straight!