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10 Best Exercises To Tone Each Muscle Of Your Body

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We know that daily exercise is good for optimizing health. But with so many options and unlimited information available, it’s easy to feel overwhelmed by what works. But there’s no need to worry. We’ve got your back (and your body) covered.

Here are 10 exercises you can do to get in shape. Combine them into a routine for a simple but powerful workout that will keep you fit for the rest of your life.

After 30 days – though you can do them as little as twice a week – you should see improvements in muscle strength, endurance and balance.

Plus, you’ll notice a difference in the way your clothes fit – you win!

10 Easy Exercises That Will Rock Your body!

1. Glute Bridge

The glute bridge effectively works the entire posterior chain, which is not only good for you, but will also make your butt look perkier.

  • Start by lying on the floor with your knees bent, feet flat on the floor, and arms extended at your sides with palms down.
  • Pushing through your heels, lift your hips off the floor while tightening your core, glutes and hamstrings. Your upper back and shoulders should remain in contact with the floor, and your torso down to your knees should form a straight line.
  • Pause for 1-2 seconds at the top and return to the starting position.
  • Complete 10-12 repetitions for 3 sets.

Plank

Planks are an effective way to work the abdominal muscles and the whole body. Planks stabilize the trunk without straining the back like squats or crunches would.

  • Start in a push-up position with your hands and toes firmly planted on the floor, your back straight and your torso taut.
  • Keep your chin tucked in slightly and your gaze in front of your hands.
  • Breathe deeply and in a controlled manner while maintaining tension throughout your body so that your abs, shoulders, triceps, glutes and quads are engaged.
  • Complete 2-3 sets of 30 seconds to start.

Side planks

A healthy body requires a strong core at its base, so don’t neglect core-specific movements like the side plank.

Focus on the mind-muscle connection and controlled movements to ensure you complete this movement effectively.

  • Lie on your right side with your left leg and foot overlapping your right leg and foot. Support your upper body by placing your right forearm on the floor and your elbow directly under your shoulder.
  • Contract your core to stiffen your spine and lift your hips and knees off the floor, forming a straight line with your body.
  • Return to the starting position in a controlled manner. Repeat 3 sets of 10-15 reps on one side, then switch.

Burpees

An exercise we love to hate, burpees are a super effective full-body move that provides great benefit for cardiovascular endurance and muscular strength.

  • Start by standing with your feet shoulder-width apart and your arms at your sides.
  • With your hands extended in front of you, begin to squat. When your hands reach the floor, lift your legs into a bent position.
  • Jump your feet up to your palms, bending at the waist. Bring your feet as close to your hands as possible, landing off your hands if necessary.
  • Stand upright, with your arms above your head, and jump.
  • This is one repetition. Complete 3 sets of 10 reps as a beginner.

One-Leg Deadlift

This is another exercise that tests your balance. One-legged deadlifts require stability and leg strength. Grab a light to moderate dumbbell to complete this movement.

Equipment: dumbbell

  • Start standing with a dumbbell in your right hand and your knees slightly bent.
  • Bending your hips, begin to kick your left leg back, lowering the dumbbell toward the floor.
  • When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right buttock. Make sure your pelvis remains square to the floor throughout the movement.
  • Repeat 10 to 12 repetitions before shifting your weight to your left hand and repeating the same steps with your left leg. It is suggested that you do 3 sets of 10 to 12 repetitions per side.

Dumbbell rows

Not only will they make your back look great in that outfit, but dumbbell rowing is another compound exercise that strengthens several upper body muscles. Choose a dumbbell of moderate weight and be sure to squeeze in the upper part of the movement.

Equipment: 10-pound dumbbells

  • Start with one dumbbell in each hand. We recommend no more than 10 pounds for beginners.
  • Lean forward at the waist so that your back forms a 45-degree angle with the floor. Be sure not to arch your back. Allow your arms to hang downward. Make sure your neck is in line with your back and your trunk is engaged.
  • Starting with your right arm, bend your elbow and pull the weight toward your chest, making sure it engages your thumb and stops just below your chest.
  • Return to the starting position and repeat with the left arm. This is one repetition. Repeat 10 times for 3 sets.

Overhead dumbbell presses

Compound exercises, which use multiple joints and muscles, are perfect for busy bees because they work multiple body parts at once. Standing dumbbell presses are not only one of the best exercises you can do for your shoulders, but they also work your upper back and core.

Equipment: 10-pound dumbbells

  • Choose a set of lightweight dumbbells – we recommend 10 pounds to start – and start standing, with your feet shoulder-width apart or staggered. Move the weights up so that your upper arms are parallel to the floor.
  • Supporting your torso, begin pushing upward until your arms are fully extended above your head. Keep your head and neck steady.
  • After a short pause, bend your elbows and lower the weights until the triceps muscle is again parallel to the floor.
  • Complete 3 sets of 12 repetitions.

Squats

Squats increase lower body and core strength, as well as lower back and hip flexibility. Because they exercise some of the largest muscles in the body, they also involve a large amount of calories burned.

  • Start by standing with your feet slightly wider than shoulder width and your arms at your sides.
  • Tighten your core and, keeping your chest and chin up, push your hips back and bend your knees as if you were sitting in a chair.
  • Making sure your knees don’t bend inward or outward, lower yourself until your thighs are parallel to the floor, bringing your arms forward into a comfortable position. Pause for 1 second, then extend your legs and return to the starting position.
  • Complete 3 sets of 20 repetitions.

Push-ups

Drop and give me 20! Push-ups are one of the most basic yet effective bodyweight movements you can perform because of the number of muscles that are recruited to perform them.

  • Start in a plank position. Your core should be taut, your shoulders pulled down and back, and your neck neutral.
  • Bend your elbows and begin lowering your body toward the floor. When your chest touches it, extend your elbows and return to the starting position. Focus on keeping your elbows close to your body throughout the movement.
  • Complete 3 sets of as many repetitions as possible.


If you can’t perform a standard push-up with good form, drop down to a modified position on your knees – you’ll still get many of the benefits of this exercise while building strength.

Lunges

Challenging your balance is an essential part of a complete exercise routine. Lunges do just that, encouraging functional movement while increasing leg and glute strength.

  • Start by standing with your feet shoulder-width apart and your arms at your sides.
  • Step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the floor. Make sure your right knee doesn’t go over your right foot.
  • Stand up on your right foot and return to the starting position. Repeat with your left leg. This is one repetition.
  • Complete 3 sets of 10 repetitions.