Full body exercises can be as effective and efficient as going to the gym, and they can get you stronger in no time.
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10 Easy Full Body Exercises You Can Do At Home
Squats are among the best full body exercises out there. Not only will they give you buns and legs of steel, but they also work to strengthen your core and back muscles and improve your shoulder posture.
Body weight squats are also a great exercise you can do from anywhere. Added weights aren’t a requirement, but feel free to use them if you want to challenge yourself.
How to do squats:
- Stand with your feet apart at shoulders’ width. Make sure your shoulders are pulled back and your core is engaged.
- Push back your hips and butt as if you were slowly sitting down. Keep your chest squared and facing forward.
- Keep your weight on your heels as you lower yourself. Don’t let your knees go past your toes and stop as your thighs are parallel to the ground.
- Stand back up and squeeze in your but and locking your knees as you straighten up.
Push-ups are one of the most common exercises we know, but they’re surprisingly not among the easiest. This is because they are quite effective: they work not only your arms but also your chest, back, core, legs, and butt.
You can also do push-ups anywhere. All you need is a clean, flat surface.
How to do push-ups:
- Starting in a plank position, place your shoulders over your hands. Engage and tighten your core butt, and thighs as you lower yourself to the floor.
- Keeping your shoulders close to your body, push back up to the starting position. Repeat as many times required.
- Incline Push-ups – Instead of placing your hands on the floor, place them on an elevated surface like the back of a chair. Once it gets too easy, you can transition to lower surfaces.
- Knee Push-ups – Instead of starting out in a plank position on your feet, go on your knees. Proceed with the push-up normally.
Lunges will make your legs burn and focus on strengthening your glutes and hamstrings. They also work well to improve your posture and balance.
How to do a lunge:
- Start with your legs at shoulder-width apart. Step forward and bend your knee until your thigh is parallel to the ground.
- Make sure your knee doesn’t go past your toes.
- Push yourself back up to starting position before repeating with the other leg.
- Back Step Lunges – Start normally but step back instead of forward. This will make balancing more difficult and work to strengthen your muscles more as they try to stabilize your body.
- Jump Lunges – Instead of pushing yourself back up to starting position, you jump as you switch legs and land in a lunge on the opposite leg. This will not only intensify the burn but will also raise your heart rate and burn more calories.
These may be among everybody’s least favorite full body exercises without weights, but they are good at getting your heart rate up as well as activating and conditioning your muscles.
How to do burpees:
- Stand straight, then get down into a squat while placing your hands on the ground before you.
- Kick back your feet so that you’re in a push-up position, then lower yourself to the ground.
- Jump back to squat position and jump up as high as you can.
Pull-ups can be difficult, but with enough practice, anyone can do them. They are a fantastic workout to strengthen your arms, shoulders, back, and core.
How to do pull-ups:
- Hang off a pull-up bar with your palms away from you. Pull your shoulders back, push out your chest, squeeze in your glutes, and cross your ankles.
- Pull yourself up until your chin is over the bar. Lower yourself down slowly; make sure not to just drop down as this will mess up your form and even put you at risk for injury.
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- Jump Pull-ups – Jump as you pull yourself up. The momentum helps you propel yourself towards the bar.
- Negative Pull-ups – Jump onto the bar so you’re already at the pull-up position. Focus on lowering yourself down in a controlled manner.
- Assisted Pull-ups – Loop an exercise band around the bar and step on it as you pull yourself up the bar.
Step-ups are another of the most functional full body exercises you can do because they are movements you already do on a daily basis (climbing stairs, stepping onto elevated surfaces, etc.). They help with strengthening your legs and core, as well as building endurance and burning calories.
How to do step-ups:
- Stand in front of an elevated surface, or a box. Pull your shoulders back and keep our core engaged and tight.
- Step onto the box and make sure both feet are flat on top of it before stepping back down with the initial leg.
- Repeat with the opposite leg.
Dips work on your abs, shoulders, chest, and an oft-neglected part of your arms: your triceps.
How to do dips:
- Stand between parallel bars or place your hands behind you on an elevated surface. Straighten your arms, pushing yourself up while keeping your core engaged and your back and shoulders straight.
- Lower yourself down until your elbows are parallel to the floor. Push yourself back up to starting position, and repeat as required.
These are best for strengthening not only your core, but also your shoulders, back, legs, and glutes as well. They are also quite simple to do and require only your body and a flat surface to do it on.
How to do planks:
- Get on your feet and elbows on the floor. Engage and tighten your core so that it supports your back during the plank, and round your shoulders so that you can focus on your abs.
- Hold your plank for a full minute. Keep adding more time to challenge yourself.
- Side Planks – Instead of facing the ground, support yourself on one elbow while facing the opposite direction. Keep your body straight and your obliques tight, and maintain your balance.
- Spider Crawls – Spice up your regular planks by bringing up one knee to your side, and alternating with the opposite leg until your 1 minute is over. This helps work your obliques by making it struggle to keep you balanced and stable.
Most people don’t think they can do handstands, but they’re easy to learn and have multiple benefits for your body. They help strengthen your upper body, core, and improve your balance.
How to do a handstand:
- Clear an area of things you may bump into.
- Place your hands on the floor then jump up or slowly ease yourself into a handstand, then hold the position.
- Slowly lower yourself down.
- Wall Handstand (Facing Away) – Face away from the wall and put your hands on the ground then walk up the wall until they’re fully extended, then walk your hands closer to the wall. Hold for 5-10 seconds.
- Wall Handstand (Facing The Wall) – Face the wall, place your hands on the ground, and ease into a handstand, using the wall as your catcher. Hold for up to a minute, and practice balancing off the wall.
10. Box Jumps
Box jumps condition your body by raising your heart rate, as well as strengthening your lower body.
How to do box jumps:
- Stand before a box or a stable elevated surface like a bench. Jump onto the box, landing with both feet.
- Straighten up, then jump back down. Repeat as often as required.
Get in the best shape with this 20-minute full body workout from Pamela Rf:
The road to fitness is riddled with many excuses: the gym is too expensive, far away, has too many confusing pieces of equipment. With full body exercises, you can start getting fit in the comfort of your own home, or on the go.
It is also important for adults to consume a healthy mix of daily vitamins. We recommend this Vitamin D3 supplement.
What’s your favorite full-body workout? Share your routines with us in the comments section below!
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