The Only 5 Exercises You’ll Need to Get Your Entire Body in Shape

So, you’ve decided it’s time to get serious about fitness. You’re motivated, ready to carve out some time each day to work on yourself, but now what? With a million different workout routines out there—ranging from intense cardio to serene pilates—it’s easy to feel overwhelmed. But here’s the good news: You don’t need a complicated plan to get fit. Start small, and you’ll see big results with these five simple exercises that target your entire body. Ready to dive in?

1. Plank: Your Core’s Best Friend

Forget crunches; planks are where it’s at if you want those abs of steel. This simple yet powerful move engages more than just your front core muscles—it works your back and sides, too. And the best part? It does wonders for your back, unlike other core exercises that can leave you aching.

How to Do It:

• Lie face down, with your palms flat on the floor and fingers pointing forward.
• Position your elbows directly under your shoulders.
• Tighten your core and slowly lift your torso and thighs off the floor, keeping your body in a straight line like a sturdy wooden board.
• Keep your shoulders aligned with your elbows and your neck in line with your back and hips.
• Hold the position for 5 seconds, then slowly lower yourself back down without breaking form.

Pro Tip: Start with short holds and gradually increase your time. Once you’ve got the hang of it, try mixing in some plank variations to keep things interesting!

2. Squats: The All-in-One Leg and Glute Builder

Squats are the holy grail of leg exercises. They don’t just sculpt your thighs and glutes—they also help with your overall strength and balance. But here’s the catch: Form is everything. A squat done wrong can do more harm than good, especially to your knees.

How to Do It:

• Stand with your feet shoulder-width apart, arms relaxed at your sides.
• Slowly bend your knees and hips, lowering your butt like you’re sitting in an invisible chair. Aim to lower about 8 inches.
• Keep your back flat, and if you need balance, extend your arms in front of you.
• Shift your weight onto your heels to protect your knees.
• Push back up to the starting position, squeezing your glutes as you rise.

Pro Tip: Aim for 8-12 reps. If you’re feeling ambitious, grab some weights to add an extra challenge.

3. Push-Ups: The Ultimate Upper Body Workout

Push-ups are a staple for a reason—they’re versatile, effective, and can be done just about anywhere. This classic move targets your chest, shoulders, arms, and core, giving you a full upper-body workout in one fell swoop.

How to Do It:

• Start in a plank position with your arms fully extended, hands flat on the floor aligned with your shoulders.
• Keep your feet about 30 centimeters apart and balance on your toes.
• Lower your body by bending your elbows, keeping them close to your sides until they form a 90-degree angle.
• Push yourself back up to the starting position.

Pro Tip: If the traditional push-up feels too tough, modify by placing your knees on the ground. Gradually work your way up to full push-ups and set mini-goals to keep things exciting.

4. Bench Dips: Sculpt Your Triceps and Shoulders

Bench dips are your go-to move for targeting the triceps and shoulders—no gym equipment needed. Perfect for toning those tricky upper arms, this exercise is simple yet super effective.

How to Do It:

• Find a stable bench or chair. Sit on the edge with your hands gripping the edge, fingers facing forward.
• Slide off the bench with your legs extended in front of you and your arms straight but slightly bent at the elbows.
• Lower your body by bending your elbows until they reach a 90-degree angle.
• Press into the bench and push yourself back up to the starting position.

Pro Tip: Start with 10-12 reps. As you build strength, gradually increase the number of sets or add weight to challenge yourself further.

5. Pull-Ups: The Ultimate Test of Strength

Pull-ups are a powerhouse exercise—no doubt about it. They target your upper back, core, and arms, making them one of the most effective bodyweight exercises around. Sure, they’re tough, but the results are worth it.

How to Do It:

• Grab a pull-up bar with your hands shoulder-width apart.
• Hang from the bar, bend your knees, and lift your legs slightly off the ground.
• Pull yourself up by bringing your elbows down toward your sides, going as high as you can.
• Slowly lower yourself back to the starting position.

Pro Tip: If pull-ups are too challenging at first, try using a resistance band for support. Aim for 12 reps, and don’t be afraid to switch up your grip to target different muscles.

Don’t Forget to Warm-Up and Cool Down!

Before diving into these exercises, make sure to warm up your muscles to prevent injury. And when you’re done, a good cool-down session will help your body recover faster. Remember, your body adapts quickly, so if these exercises start feeling too easy, it’s time to mix things up and keep challenging yourself!