Fitness

A Full Body Workout With Just 9 Exercises

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To be active, you don’t need fancy equipment, lots of room or a gm membership. There are no excuses for sitting on your couch for entire days and being lazy, when getting fit requires so little space and time. You can do a full body workout with just a few exercises and all you need is a pair of dumbbells (or a worthy replacement, such as bottles filled with sand or whatever else comes to mind).

With any workout, you need to start by warming up to avoid injuries or unnecessary pain. You can do it by walking or jogging, or any kind of such activity. If you are doing your workout at home, you can jog in place, or jump the rope.

Here are 9 exercises to engage your entire body and tighten your muscles. Each should be done in 2-4 sets, 10-12 repetitions.

1. Squats

This is the best exercise for your legs and butt. Start by standing with your feet in alignment with your shoulders, and with dumbbells held in shoulder height. Then bend your knees and squat into a sitting position (without a chair, of course), so your thighs are parallel with the ground. To maintain good balance, lean your torso slightly forward. Finish by returning to the standing position.

2. Stiff leg deadlifts

This is an exercise for tightening your glutes and the back of your legs. Start by standing straight with your legs at shoulder width and place your arms holding the dumbbells in front of you. Then bend forward with your head up and back straight.

While you’re bending, tighten your but and make sure your knees don’t move. When your hamstrings are entirely stretched, return to the start position.

3. Lying press

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Lie on your back while holding the dumbbells beside your shoulders with your elbows bent. Your palms should be facing forward. Lift the dumbbells and bring them together while keeping your body on the ground. This is a good exercise to strengthen your chest muscles.

4. Overhead press

Place your feet at shoulder width and bend your knees a little. Start with the dumbbells slightly placed above your shoulders with your palms facing forward. Lift the weights up but not to the fullest (in order to prevent injury). Then slowly return to the start position.

5. Lateral raise

Stand straight with your feet in alignment with your shoulders and bend your knees a little. Place the dumbbells in front of your thighs with elbows slightly bent and lift your arms laterally up to the height of your shoulders. Hold this position for a couple of seconds, and then return to the starting position. This exercise is good for your shoulder muscles.

6. Bicep curls

This exercise, like its name suggests, is good for your biceps, and you can do each arm individually for 8-12 repetitions and then switch to the other, do one rep with one arm and then alternate with the other, or do both arms at the same time.

Your arms should be beside your body, and holding the dumbbells place your palms forward. Lift the weights until they are ¾ close to your shoulders. In the process, you should bend your elbows.

7. Lying triceps extension

Lie down on your back and hold the dumbbells up, 90 degrees from you and the floor. Then bend your elbows behind your shoulders and let the dumbbells go down to slightly above the ground. Don’t move your shoulder joints during the exercise. Return to the start position and repeat the exercise.

8. Contra-lateral limb raises

Lie down with your belly pressed to the ground and put your arms in front of your head. Then raise your left arm and right leg while tightening the lower back. Repeat the same thing with the other arm and leg once you return to the start position. This exercise is especially good for your lower back, but it engages your entire body.

9. Low-belly leg reach

For this, as well as the previous exercise you don’t need any weights. Lie down with your face up and your hands behind your head and your abs tightened. Your knees should be over your hips when you lift your shoulders and do a crunch. Stay in that position for up to five seconds and straighten your legs to 45 degrees. Stay in that position for up to 5 seconds with your stomach tight. Return to the start position.

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