THE ONLY 7 EXERCISES YOU NEED TO GET IN SHAPE

When it comes to getting in shape, it’s easy to get overwhelmed by the countless exercise options available. However, the truth is that you don’t need a complicated routine to achieve your fitness goals.

In this article, we present the only seven exercises you need to get in shape. These exercises target multiple muscle groups, improve cardiovascular fitness, and promote overall strength and endurance.

So, let’s dive into this comprehensive workout guide and discover how simplicity can lead to remarkable results!

Exercise 1. Push-ups

• Start on all fours with your hands on the floor, slightly wider than vertically with your shoulders, but in line with them.
• The body should form a straight line from the shoulders to the ankles.
• Tighten your abs as much as possible and keep them tight.
• Lower your body until your chest almost touches the floor, making sure your elbows are tucked close to your torso.
• Pause and return to the starting position.
• Do 20 repetitions.

Exercise 2. Plank

• Lie on the floor, face down.
• Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
• Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
• Rest approximately one minute between repetitions.
• Try to resist as long as possible.

Exercise 3. Glute bridge

• Lie face up with your knees bent and feet resting on the floor.
• Raise your hips off the ground so that your body forms a straight line from your shoulders to your knees.
• Pause when you are in that position and then slowly lower your body to the ground.
• Do 2 series of 12 seconds.

Exercise 4. Squat

• Stand with your feet slightly wider than shoulder width apart and your chest raised.
• Extend your hands in front to help maintain balance.
• Start by sitting down and then get up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
• Lower your body down, so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
• Do 12 repetitions.

Exercise 5. Lateral lunge

• Stand with your feet and knees together.
• If it’s comfortable for you, hold a pair of dumbbells.
• Take a big step with your right foot to the right side.
• Slowly lunge toward the ground, without extending your right knee beyond your toes and keeping your left leg relatively straight.
• Now, push with your right foot to return to the standing position.
• Repeat the same process with the other side.
• Complete 3 sets of 12 repetitions.

Exercise 6. Jump squat

• Start standing, with your feet together, arms bent and hands clasped behind your head.
• Jump with your feet out and when you land, squat down immediately, keeping your arms where they are.
• Extend your legs and jump your feet back to the starting position, and immediately jump out again.
• Complete 3 sets of 12 repetitions.

Exercise 7. Single leg deadlift

• Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
• Extend one leg back while leaning forward until your body is parallel to the ground, extending your arms toward the ground.
• Return to the starting position.
• Repetitions: 12 to 20 repetitions with each leg.