4 Basic and Simple Exercises to Achieve a Fit and Healthy Body

Squat

Squat is one of the best exercises for weight loss because of its fat burning effect. Squats encourage muscle development and strength, leading to increased calorie burn due to the large muscle groups being engaged.

To perform a squat, start by standing upright with your feet hip-width apart. Then, lower your body and sit back into a squat position. Try to make your thighs parallel to the ground. Press your feet into the ground to straighten your legs back to the starting position.

Plank

Plank is one of the best and safest exercises to activate your muscles. It is a suitable abdominal exercise for those who want to lose excess fat.

Start by placing your hands on the floor slightly wider than shoulder-width apart.

Then, extend your legs backwards as if you are performing a push-up motion. Press your toes into the ground while engaging your core, glutes, and shoulders as tightly as possible (this helps stabilize your body). Look down towards the ground and remember to control your breathing while maintaining this position. This exercise targets your abdominal and arm muscles.

Dumbbell Shoulder Press

Position your hands shoulder-width apart, lower your shoulders, and extend your heels. Then, tighten your glutes, core, and upper body while keeping your back flat. Lift the dumbbells up to a 90 degree angle (similar to a reverse dumbbell fly motion) and then lower the dumbbells back to the ground. Maintain your breathing and focus on your form. Switch hands and repeat.

Push-up

Push-ups are a versatile and effective exercise that target multiple muscle groups. This exercise is primarily known for targeting the chest, shoulders, and triceps, but it also engages the core, lower back, and leg muscles for stability. The full-body engagement leads to increased calorie expenditure and muscle growth.

Performing 3 sets of 12 push-ups three or four times a week can help you see results in just a few weeks. If you find full push-ups too challenging initially, try modified versions using your knees for balance and pushing up with your body and arms.

Diligently incorporating these exercises into your routine will promote weight loss and tone your muscles. Healthy weight loss will help you achieve your desired body shape.