Phoebe de Leon
There are tons of exercises out there that you can use to tone muscles and get fit. But sometimes the dilemma rests on which one can also provide total body fitness.
In general, a full body workout should work up and strengthen several muscles in your body all at the same time, while keeping you fit and firm. Some of them don’t require specialized training or equipment to be done.
To help you out, here are 5 easy, simple, and effective full body workout routines you can do at home.
1. Pushups
Pushups are often part of rudimentary workout routines and are used in both military and civilian muscle training. This exercise primarily targets your triceps and pectoris muscles, while also strengthening muscles in your tummy, brachial, and deltoid, area.
Pushups are said to have originated from yoga – a combination of the upward and downward-facing dog poses.
How to do it right: Assume a prone position, keeping the distance between your hands just slightly wider that your shoulder. Slowly lower your body to the ground, bending your arms, with the rest of the body straight. Your body weight should be placed on the arms. Extend your arms up to raise your body. Repeat.
2. Squats
Although the squat targets mostly the lower body, you can do a variation to include your upper body or arms as well using a barbell. This basic exercise is aimed at strengthening your quads, glutes, and hamstrings. It also boosts your core and enhances your stability and mobility.
How to do it right: Stand tall and straight. Keep a comfortable foot stance, with the toes pointed outwards. The distance between the feet should be just slightly wider than the hips. Place your arms in from of you, chest out, and the spine in neutral position. Put your body weight on the balls and heel of your feet, not your toes.
Tense your stomach, then take a deep breath into the stomach. Push your butt back and push your hips backwards as your knees bend. Allow the hips to bend. It shouldn’t be the knees. Do the squat until your hip joint is lower than the knees. Slowly go back to a standing position and repeat.
3. Lunges
A lunge simply involves putting a single leg forward while the knee is bent and the other leg behind. It is commonly used in both beginner and athlete training, as it works plenty of muscles at once, including the thighs, glutes, core, and inner thighs. They are also helpful in boosting lower body endurance without putting strain on the joints.
How to do it right: Stand tall, keeping the distance between your feet at hip distance. Then, using your right leg, step and your weight forward, with the heel on the ground first. Slowly lower your body, ensuring that your right thigh is in line with the floor. Press onto your right heel and push back up to your original position. Repeat using the left leg.
