10 Exercises You Should Do Every Day
Maintaining a daily exercise routine is essential to improving your health, increasing strength and keeping your body in shape. Incorporating a few simple and effective exercises into your daily routine can make a big difference to your quality of life. In this article, we’ll explore 10 exercises you should do every day to strengthen your body, improve your mobility and increase your overall well-being.
1. Squats
Squats are one of the most complete exercises, working your legs, glutes and core. This exercise helps improve leg strength and core stability, as well as being excellent for hip mobility.
How to do it:
- Keep your feet shoulder-width apart.
- Lower your hips as if you were going to sit in a chair, keeping your chest lifted.
- Make sure your knees do not go beyond your toes.
- Return to the starting position and repeat.
2. Plank
The plank is an isometric exercise that strengthens the core, back and shoulders. It is ideal for improving stability and posture.
How to do it:
- Lie face down with your elbows resting on the floor, aligned with your shoulders.
- Keep your body in a straight line from shoulders to ankles, without letting your hips drop.
- Hold the position for 30 seconds to 1 minute.
3. Push-ups
Push-ups are a classic exercise for working your chest, shoulders, triceps and core. They are ideal for increasing upper body strength.
How to do it:
- Start in a plank position, with your hands slightly wider than your shoulders.
- Lower your body until your chest almost touches the floor, keeping your core tight.
- Push back to the starting position and repeat.
4. Lunges
Lunges are great for strengthening your legs and glutes, as well as improving balance and coordination.
How to do it:
- Take a step forward with one leg, keeping your torso upright.
- Lower your hips until both legs form 90 degree angles.
- Return to the starting position and change legs.
5. Burpees
Burpees are a full-body exercise that combines strength and cardio, helping to improve cardiovascular endurance and muscular strength.
How to do it:
- Start standing, quickly lower yourself into a squat position and place your hands on the floor.
- Jump back into a plank position and do a push-up.
- Jump back into the squat position and then explosively jump straight up.
6. Superman
This exercise is excellent for strengthening your lower back, glutes and shoulders, helping to improve your posture.
How to do it:
- Lie on your stomach with your arms extended in front of you.
- Raise your arms, chest and legs simultaneously, contracting your glutes and back muscles.
- Hold the position for a few seconds and then lower back to the floor.
7. Mountain Climbers
Mountain climbers are great for working your core, shoulders and legs, as well as being an effective cardio exercise.
How to do it:
- Start in a high plank position with your hands directly under your shoulders.
- Quickly bring your knees toward your chest, keeping your core tight and hips low.
8. Calf Raises
This simple exercise is ideal for strengthening your calves and improving ankle stability.
How to do it:
- Stand with your feet shoulder-width apart.
- Raise your heels, standing on your toes.
- Lower your heels back to the floor and repeat.
9. Glute Bridge
The glute bridge is great for strengthening your glutes, hamstrings, and lower back, as well as improving hip mobility.
How to do it:
- Lie on your back with your knees bent and your feet on the floor.
- Raise your hips until they form a straight line from your shoulders to your knees, squeezing your glutes at the top.
- Slowly lower back to the floor and repeat.
10. Dead Bug
The dead bug is an effective exercise for strengthening the core, improving spinal stability and coordination between the upper and lower limbs.
How to do it:
- Lie on your back with your arms extended upwards and your legs raised, forming a 90 degree angle.
- Slowly lower your right arm and left leg at the same time, keeping your lower back pressed against the floor.
- Return to the starting position and repeat with your left arm and right leg.
20 Minute Workout Plan
Here is a simple and effective workout plan that you can do every day, using the 10 exercises mentioned:
Warm-up (2 minutes)
- 1 minute of walking in place.
- 1 minute of shoulder rotation and dynamic stretching of arms and legs.
Main Workout (15 minutes)
- Squats : 3 sets of 15 reps.
- Plank : 3 sets of 30 seconds to 1 minute.
- Push-ups : 3 sets of 10-15 reps.
- Lunges : 3 sets of 12 reps (6 per leg).
- Burpees : 3 sets of 10 reps.
- Superman : 3 sets of 12 reps.
- Mountain Climbers : 3 sets of 30 seconds.
- Calf Raises : 3 sets of 20 reps.
- Glute Bridge : 3 sets of 15 repetitions.
- Dead Bug : 3 sets of 12 reps (6 per side).
Cooling down (3 minutes)
- 3 minutes of static stretching for major muscle groups.
This workout plan, which only takes 20 minutes a day, can make a big difference in your strength, mobility, and overall health. By dedicating this time each day, you’ll be investing in your long-term health.
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