Thanks to technology and economic pressures, we are living more sedentary lifestyles which have a huge implication for our lives and lifespan. We are not only getting fatter, but we are also getting unhealthy which further imparts more pressures on our finances. It can be a deadly cycle that sends you to an early grave.
Many psychologists suggest that the daily exercise helps to keep the body fit and with a little amount of time spent on meditation will keep you stress-free. Hopefully, there are efficient and short-duration workouts that can work wonders on your body and mind. For these workouts, you can wear granny panties for the comfort and ease.
Here are our 10 most effective exercises that suggested by my psychologist me and worked for me and you can also try out to stay fit, healthy and stress-free.
It is the classic exercise routine that everyone has probably practised in their lives. The good thing with pushups is that will work the whole body and help you in burning a healthy amount of fat. It's also useful to tightening and toning the body which gives you more confidence in your body.
2 Cardio intervals
When done right, cardio workouts help in burning a large amount of fat in your body within the shortest duration of time. They are more effective than the longer endurance exercises.
3 Strength exercises
Strength exercises will help you in increasing the metabolic needs of some areas of your body such as the muscles. When you build more muscles, they are going to need more calories and help you in burning the extra fat while keeping fit. Doing strength exercises at least twice or thrice a week will turn your muscles into a “metabolic furnace” and is excellent for your health.
4 Step ups
Want legs which are stronger and leaner? Then try out the step-up exercises. These will apply more pressure on your hamstrings as well as the glutes. These kinds of activities will also be beneficial for your quadriceps as the step ups require that you extend your knee up against resistance.
5 Bridge exercises
Back problems are often the inevitable consequences of too much sedentary lifestyle sitting in the wrong posture or too much back breaking work. With bridge exercises, you can keep your back not only pain-free but also healthier.
6 Shoulder stand
This simply involves lying on your back and lifting up your legs and arms for a few minutes. It is not an easy exercise, especially if you are bigger.
7 Squat workouts
There are numerous kinds of squat exercises that you can undertake, and they only take a few minutes. Squat exercises are meant to sculpt your legs as well as butt and are also perfect for good body symmetry as well as overall strength. They apply a shock therapy on the lower extremities of your body.
8 Crunch workouts
Crunch workouts are the ultimate abdomen exercise. Taking more crunch exercise will help you in building stronger abdominal muscles. They are also relatively easier, and you can perform them virtually anywhere without needing any equipment. If you do it on a regular basis, you will also be able to boost your balance.
9 Reverse Dips
The only “equipment” you need for reverse dips or triceps dips is a bench or chair, table or any slight elevation. The triceps dip, when done well, will help in developing all of your triceps. However, you must take care when doing this exercise as it could cause serious injury on the back. The only “equipment” you need for reverse dips or triceps dips is a bench or chair, table or any slight elevation. The triceps dip, when done well, will help in developing all of your triceps. However, you must take care when doing this exercise as it could cause serious injury on the back.
10 Lunge workouts
Lunge exercises can also be done anywhere without any equipment. They help in toning the legs and ensuring you have a perfect backside. Keep the upper part of your body and chin straight and then step forward until both of your knees are at 90 degrees.
Develop a routine with these ten essential exercises and you should be able to keep fit, healthy and take your mental toughness and performance to a whole new level.