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10 best exercises for everyone

10 best exercises for everyone

We know it. You know it. Regular exercise is the best thing you can do for your health and well-being. But if you had to choose only 10 moves (and 10 is actually all you need), which would make your shortlist? Here’s ours:

1. SIT UPS

Basic but brilliant, sit ups are the best thing for targeting your abs.  

How? Lie on your back, hands loosely behind your head, feet firmly on the ground. Brace your abs then roll up from your head until your chest reaches your knees. Slowly roll back down. Do 3 sets of 10 reps. 

2. LUNGES

Deceptively simple yet highly effective for your legs and buttocks. Lunges can be done anywhere by pretty much anyone. 

How? Step forward with your right leg and bend your right knee. Lower until your knee is parallel to the ground. Now push back up with your right foot. Repeat on the other side. That’s one rep. Do 3 more sets of 10. 

3. GLUTE BRIDGE

Who doesn’t want a perkier booty? This move will help you achieve your goal! Plus it will work your entire posterior chain.

How? Lie on your back with knees bent. Raise your hips by squeezing your core, glutes and hamstrings but keep your upper body on the ground. Pause at the top, then lower. Repeat 3 sets of 10 reps. 

4. PRESS UPS

Why mess with perfection? This simple but classic move recruits a large number of muscles so you get more bang for your buck. 

How? Start in plank position with a tight core. Lower your body until your chest touches the ground. Keep your elbows tucked in throughout. Push back up and repeat as many times as you can. Take a break and repeat twice more.

5. SIDE PLANKS

A superb core-strengthener. Really focus on the small but powerful movements of this exercise. 

Lie on your side and prop yourself up on your elbow. Balance one leg on top of the other. Now lift your hips and knees so your body forms a straight line. Lower and repeat 3 sets of 10 on each side.  

6. BURPEES

Old-school yet still universally popular, burpees have the enviable position of being highly effective yet still quite enjoyable. Let’s get to them!

How? Start by doing a squat, but when your hands touch the ground shoot your legs behind you into a push up position. Do a quick press up, then jump your feet back to your hands, stand up straight, reach your arms up high and jump! Do 3 sets of 10.  

7. DUMBBELL ROWS

Another great one for a gorgeous back, this exercise uses multiple muscles in your upper body. 

How? Hold a 4-5kg dumbbell. Lean forward with a straight back to make a 45 degree angle. Hang your arms down. Brace your core then bend your right elbow and pull it up towards your chest. Return to starting position then repeat on the other side. Do 3 sets of 10 reps. 

8. SINGLE-LEG DEADLIFT

A great move for improving balance and entire leg strength. Dumbbells are optional but they will work your butt, legs and core really hard. 

How? Stand holding dumbbells, if using, then extend your left leg back, simultaneously hingeing forwards at the hips. When your leg reaches a comfortable height  (and before you topple over!) slowly bring it back down. Repeat 10 times before switching to the other side. 

9. STANDING OVERHEAD DUMBBELL PRESSES

One of the best exercises for your shoulders, this move recruits several parts of your body so ideal for a quick Hussle. 

How? Hold a pair of 4-5kg dumbbells and push them straight up until your triceps are parallel to the floor. Then continue to push up until your arms are straight above your head. Pause, then lower back until your lower arms are parallel to the floor. Do 3 sets of 10. 

10. SQUATS

Brilliant for toning baggy behinds, squats use the largest muscles in the body so burn loads of calories. They also increase flexibility in the hips and lower back. 

How? Start with feet wider than hip width apart. Keep your chest and chin high then drop your hips back until your thighs are parallel to the floor. Keep your arms wherever they feel comfortable. Push back to starting position. Do as many as you can. 

Photo by Ayo Ogunseinde on Unsplash

the author

Kath Webb

Kath is a contributing writer for Hussle. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

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