Top 5 Most Effective Exercises For Better Health - Best Exercises 2021
We have come through a pandemic situation and in somewhere part of the world, still people are facing a lockdown in their country. Performing exercises maintains their good health. Here, we have come up with the 5 Best and Most Effective Exercises to keep your body healthy, physically as well as mentally.
All of the exercises mentioned below are the easy-to-do and are effective ones. No need of going to the gym or any exercising halls, anybody can perform the below-mentioned best exercises in their home, in their own room.
What are the Top 5 Most Effective Exercises For Better Health?
1. SQUAT
Stand apart with your hip-width feet and your toes facing straight ahead or slightly outwardly angled.
Bend your knees and squat slowly, sending your hips back behind you while holding your body straight and pulling your abs tightly.
Hold the knees below the ankles. Ensure that it points in the same direction.
Squat as low as you can, and to stand up, drive your heels in.
You can try these useful variations too if you have a set of dumbbells (or not) at home:
• Squat with one dumbbell
• Squat with both dumbbells
• Squat Barbell
• Squat for big legs
• Squat Front
• Wall Sit Up Sit
• Squat for one-leg
2. Elbow Plank
With your elbows lying on the floor next to your chest, lie face down on the mat.
In a push-up position, push your body off the floor with your body leaning on your elbows or hands.
Contract the abs and hold the body from head to toes in a straight line. Keep and repeat as many times as you can for 30 to 60 seconds.
Do this step on your knees for beginners and eventually work your way up to standing on your toes.
Benefit: Plank exercises have many advantages, with core conditioning being the most important one. In the shoulders, ribs, and glutes, planks help build strength. It's one workout that will help tone the stomach, strengthen the lower back, and improve posture and balance. Planks are also a great way to stretch and relax muscle groups from prolonged sitting sometimes become rigid.
3. Forward Lunges
Stand on the floor with your feet down. As far as you can, move your right foot forward while lowering your left knee towards the ground.
Be sure to lower yourself, not your toes, toward the ground. Throughout the whole circuit, you can see the front of your toes, so make sure you are not stretching forward.
Front lunges, back lunges, and side lunges are other variants.
Benefit: The glutes, thigh adductors, quadriceps, and hamstrings work forward lunges, strengthening these muscles and improving the metabolism in turn. This exercise is extremely beneficial. There is also an additional benefit of performing the forward lunge, which helps to strengthen your core strength as it also includes your core muscles.
4. Push Ups (Inclined)
This is a good step to start with if you're a beginner or don't have as much upper body muscle.
Start with the hands a little wider than the shoulders on all fours.
In order to lean your weight on the hands and flatten the back from the head down to the back of the knees, walk the knees back a little.
Push the abs in and bend the elbows and lower body toward the floor until the elbows are at 90-degree angles, holding the back straight.
For 1 to 3 sets of 10 to 16 reps, press back up and repeat.
Benefit: Push-up as an at-home exercise is excellent. For this step, different muscle groups are used, which allows for optimum development, while strengthening your shoulder joints as well. You should do wall push-ups instead if you're unable to do this exercise.
5. Burpees
Stand with your feet apart, shoulder-wide.
Lower your body and put your hands on the floor in front of you in a squatting position.
Get in a push-up stance and kick your feet out.
Do a push-up and lower your chest.
Kick your feet back to the location of the initial squat.
Stand up, hop and clap overhead with your right.
This is a full-body strength training workout, working out the arms, chest, quads, glutes, hamstrings, and abs. Burpees are a fantastic cardio exercise.
Why is it important for everyone to exercise during Lockdown?
A sedentary lifestyle, where your favorite web series is constantly snacking and binge-watching is pretty cool, but it can have a significant impact on your wellbeing. So for each and every one of us, staying active during this time is crucial. Being physically active helps reduce your blood pressure, cholesterol, and can significantly lower your risk of heart disease, stroke, and diabetes, according to health experts.
Besides that, it helps to maintain bone and muscle mass. Staying active also helps keep the immune system functioning effectively as it flushes out bacteria from the lungs and airways and stimulates the circulation of white blood cells, both of which help the body combat infections of any kind.
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