FROM PLANKS TO SQUATS: LIST OF EXERCISES TO ADD FOR HEALTHY TRANSFORMATION
Starting is the hardest part! Getting out of a cosy bed to sweat it out in gyms can be incredibly challenging and might take some time. But with time, things get easier and more enjoyable when you shed kilos and feel more energetic. We have often heard the saying, ‘Good medicine is bitter to the mouth.’ In gyms too, walking on the treadmill or lifting weights looks fun, but the hardest part is to do some exercises that are quite difficult to perform and take our breaths away. However, it has some amazing benefits that we all love to see in our bodies.
In this article, we have curated some most-hated exercises that have numerous benefits along with ways to modify your workout sessions.
Burpees
Often crowned the king or queen of hated exercises, burpees combine a squat, push-up, and jump, making them a full-body exercise that leaves many feeling breathless and sore. However, it has numerous benefits, like getting your whole body working and aiming to build strength and endurance in your lower and upper bodies.Some find doing the full burpee too challenging, hence, fitness expert Aviral Goyal mentioned that beginners can start doing this exercise by breaking it down. Practice each component separately: the squat, the plank, and the jump, before combining them into a full burpee, according to India Today.
Crunches
This exercise helps you build a thick abdominal wall, reducing the risk of herniation. It is a popular exercise for people trying to get six-pack abs. This also makes them ideal for strengthening your core, which includes your lower back muscles and obliques, and improving your posture by strengthening the muscles that hold your spine erect.While doing crunches, one must focus on quality over quantity by performing each repetition with controlled movements. Focus on fully contracting your abdominal muscles rather than rushing through the exercise. Make sure to support your neck by placing your hands lightly behind your head for support during crunches. Keep your gaze upward to maintain proper alignment.
Planks
Similar to crunches, planks target a variety of core muscles and help to increase your stamina and endurance. They engage your shoulders, back, and legs and are great for improving posture and balance. Practising the plank pose daily can help to stretch your core muscle groups (transversus abdominis, rectus abdominis, oblique muscles, and glutes). Planks can also help alleviate back pain and prevent future injuries by strengthening the core muscles that support your spine.Squats
While squats are fantastic for building leg strength, they can be challenging, especially for beginners. Hence, Ghaziabad-based fitness expert Sonia Bakshi shared a simple modification to do the dreaded squats. She asked enthusiasts to begin squats by sitting on a bench and then getting up 10 times. After a few weeks, she asks to try sitting on the bench and standing with most of the weight on one leg for a few reps, then the other. Then, when you’re ready, work your way up to a squat without a seat and add weights while squatting, reported India Today.Talking about the benefits, squats offer more than just leg toning and strength-building. They provide an excellent cardio and aerobic workout, making them a valuable addition to your workout routine.
Jumping jacks
It is one of the most fun exercises that works on your underarms and also targets your legs, hands, hips, belly, and glutes. If you find doing the same exercise boring, you can modify it by bringing one foot apart when your arms are up. Then, bring your arms down and bring your foot back, then change your foot.
With that said, here are some helpful tips for making your next workout session more enjoyable:
- Set short-term and long-term goals based on your lifestyle, fitness level, and preferences.
- Prioritise a warm-up routine to loosen muscles, increase blood flow, and prepare your body for exercise. Then, focus on mastering the proper exercise techniques to avoid injuries and get the most out of your workout.
- Maintain hydration levels by drinking water before, during, and after your workout to support optimal performance.
- Include a mix of cardiovascular, flexibility, strength training, and balance exercises in your routine, and experiment until you find something you enjoy.
- Don’t try to do too much and push yourself to the point of pain. Pay attention to how your body feels during exercise, and take rest when needed to avoid overtraining.
- Lastly, be consistent with your workout schedule and make exercise a habit to achieve lasting results.