1. Introduction
There will be a routine with seven exercises to do daily, which work for every muscle, bone, and joint in your body. Your chest to back, your shoulders to legs, your biceps to triceps, and your forearms to abs—all kinds of exercises will be included in this routine. Our big mistake is thinking that when we sweat from regular activities, our body fat will be burned. But the fact is, exercise can reduce your body fat. So, if you consistently do these seven exercises daily, you don’t need to worry about your fitness. This blog broadly covers the exercises and how to do them.
2. Seven Exercises
2.1 Jumping Jack
How to do it:
- Stand with your feet together.
- When you jump, raise your hands and simultaneously jump apart with your legs.
- Again, jump and return to your starting position.
- Repeat this for at least two minutes.
Benefits: It is a cardiovascular exercise for the whole body that burns calories, increases heart rate, and improves endurance. That’s why it is the start of the seven exercises every day.
Tips: Keep a rhythm and land softly on your feet. Ensure your core is engaged.
2.2 Push-ups
How to do it:
- Go Start in the plank position with your hands slightly wider than shoulder-width apart.
- Gradually lower your chest until it touches the floor.
- Go Return to your starting position and repeat this for ten reps.
- Perform at least three sets.
Benefits: It works multiple muscles—chest, shoulders, triceps, and core. Of the seven exercises, push-ups are the best for increasing upper body strength.
Tips: Keep your head to heel in a straight line and engage your core when you move. If you’re a beginner, you can do knee push-ups.
2.3 Pull-Ups
How to do it:
- Hold a pull-up bar with an overhand grip, your hands wider than shoulder-width apart.
- Fully extend your arms and pull your chin above the bar.
- Return to your starting position and repeat this for 15 reps.
- Perform at least three sets.
Benefits: Pull-ups strengthen your back and improve upper body strength, especially in the biceps and shoulders.
Tips: Engage your core to prevent swinging and focus on slow, controlled movement. If you’re a beginner, use a resistance band or assisted pull-up machine.
2.4 Squats
How to do it:
- Stand with your feet shoulder-width apart.
- Gradually lower your body as if sitting on a chair.
- Keep your chest up and back straight.
- Push through your feet to return to your starting position and repeat this for 15 reps.
- Perform at least three sets.
Benefits: Squats strengthen your legs, including quadriceps, hamstrings, glutes, and calves, and burn fat around these muscles. They also engage your core and improve stability.
Tips: Keep your weight on your heels and control your descent. Try to lower yourself as much as your flexibility allows without compromising form.
2.5 Lunges
How to do it:
- Stand tall with feet hip-width apart.
- Step forward with one leg and lower your body until both knees are at 90 degrees.
- Push through your heel to return to your starting position and repeat with the opposite leg.
- Perform at least 10-12 reps per leg.
Benefits: Lunges work your legs and glutes, enhancing balance and coordination and addressing muscle imbalances.
Tips: Avoid letting your front knee go past your toes. Keep your torso upright and engage your core for better balance.
2.6 Bicycle Crunches
How to do it:
- Lie on your back with your hands behind your head and legs raised.
- Bring one knee towards your chest and twist your opposite elbow towards that knee.
- Perform this pedaling motion in the opposite direction.
- Perform at least 20 reps per side.
Benefits: Bicycle crunches help tone your midsection and improve core strength and endurance.
Tips:
- Maintain a rhythm for maximum effectiveness.
- Focus on your core and avoid pulling on your neck.
- Keep your lower back pressed to the floor.
2.7 Plank
How to do it:
- Start in the forearm plank position with your elbows directly under your shoulders.
- Keep a straight line from your head to your heels, and hold this position for at least 30 to 60 seconds.
Benefits: Planks work excellently for core strength, abs, back, and shoulders and also improve posture and stability.
Tips: Keep your hips in line, engage your core and glutes, and take deep breaths.
3. Tips for Beginners
If you are new to exercise, gradually increase your exercise intensity. Always listen to your body and avoid doing too many reps or sets initially. Before starting, ensure you know and understand each exercise well. If these exercises are too challenging, choose alternatives that suit you better. Remember, consistency is critical to success.
4. Conclusion
You don’t need to go to a gym or any other workout routine; you can consistently do these seven daily exercises. Many famous athletes and fitness experts follow this routine and benefit significantly from it. These exercises can be done anywhere without gym equipment. Remember, daily exercise for one hour can dramatically contribute to a peaceful and healthy l