Watch this video for complete guide.
Jumping Jack
Along with being a good cardio exercise, jumping jacks are also ideal to build stronger muscles. While they're not as good as weights, they're still one of the most effective cardio exercises. Your arms get a good workout and build muscle, as do your glutes, hamstrings, quads, calves (your entire leg muscles in fact!).
Squats
- Strengthens your core.
- Reduces the risk of injury.
- Crushes calories.
- Strengthens the muscles of your lower body.
- Boosts athletic ability and strength.
- Variety helps with motivation.
- Can be done anywhere.
Plank
The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength. Developing your posture can improve on a number of ailments, and prevent the onset of other ones. Good posture means you're keeping your bones aligned.
PushUps
Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.
Crunches
Like situps, crunches help you build muscle. But unlike situps, they work only the abdominal muscles. This intense muscle isolation makes them 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.
Stretching
- Stretching can improve posture. Tight muscles can cause poor posture.
- Stretching can improve range of motion and prevents loss of range of motion. As we age, our joints lose range of motion.
- Stretching can decrease back pain.
- Stretching can help prevent injury.
- Stretching can decrease muscle soreness.
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