5 of the Best Exercises to Stay Fit at the Gym!

Exercise of any kind is necessary for a healthy body and mind. People have used it as a tool to lose weight, stay healthy, or simply a rule in their daily routine.

The benefits of regular exercise help reduce your risk of heart disease, helps your body manage blood sugar and insulin levels, strengthens bones and muscles, improves sleep patterns, and helps add longevity to your life span.

Whether you’re a newbie or a pro, there are some exercises that should be a part of your gym workouts. Known as functional exercises, they allow a person to perform the daily activities of life with optimum effortlessness. Let’s take a look at them.

Plank

Planks are one of the most effective exercises you can do. They work in building your core muscles, shoulder muscles, neck, and biceps. The benefits of planking daily range from improving your core definition and performance. You’ll reduce injuring your back and spinal column and improve your balance, posture, and flexibility.

To reap the most rewards, holding three planks for up to 60 seconds each is ideal. If you are a beginner you could start with 10-30 seconds or 5-10 reps for 1-3 rounds and then gradually work your way up. There are different types of planks that you can incorporate into your routine like the basic plank, rocking plank, knee plank, forearm plank, reach plank, side plank, etc. From all of them, side plank is a great exercise and is beneficial for strengthening the oblique abdominal muscles.

Jumping Jacks

Every one of us remembers our childhood days when we were always jumping and exercising our whole body. Jumping jacks were perhaps the most memorable exercise. Jumping jacks are a well-rounded fitness routine that uses both aerobic and anaerobic exercises to improve cardiovascular and muscular systems. It does not require any equipment, so you can use them even in a home-based routine.

Jumping jacks are a good warm-up exercise that can benefit you in maintaining a healthy heart, burning excess calories, improving coordination and

Push up

Pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. They can also strengthen the lower back and core by engaging the abdominal muscles. 

Pushups are a fast and effective exercise for building strength. There are different types of push-up exercises you can integrate into your workout routine like incline push up, decline to push up, knee push-ups, handstand push up, and wall push-ups.

There is no limit on the number of pushups you can do in a day to see results. But most agree that 50 to 100 push-ups should be enough to maintain a good upper body. The benefits of push-up exercises include functional strength using full-body activation along with creating balance and stability. They help build muscle density, protect shoulders from injury, and improve posture too.

Squat

What makes squats so popular is that they are one of the best all-around, compound exercises for developing muscle and strength in the lower body. Squats help build muscle and they can be performed with barbells, dumbbells, Smith machines, kettlebells, plates, and different leg positions.

Some other benefits of squat exercise are that they improve your flexibility; burn calories; help with mobility and balance and helps prevent injuries. Some of the different types of squats include the front squat, split squat, dumbbell squat, back squat, air squat, single-leg squat, and squats with weights.

Lunges

Lunges are another good exercise for strengthening, sculpting, and building several muscles including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings.

Weight loss; improved balance and stability and strengthened back and core muscles are some of the many benefits of lunges.

They’re easy to perform and do not require any fancy equipment. If you get bored, try different variations of lunges like static lunges, walking lunges, side lunges, reverse lunge, jumping lunges, dumbbell lunges, back lunges, etc.

To make the most of these functional exercises, check out gyms and personal trainers in Dubai to get the maximum benefits to stay fit.