Story by Azul Ingratta
Adding a daily exercise routine can be the game-changer between a couch potato lifestyle and an active, healthy life. Here are the 5 exercises every man should do daily to enhance physical well-being, prevent injuries, and stay fit.
1. Squats: Strengthen Legs and Glutes
Squats are one of the most comprehensive exercises, working the major muscles of the legs, like the quads, hamstrings, and glutes. Plus, they improve stability and balance.How to do them: Place your feet shoulder-width apart and lower yourself as if sitting in a chair, keeping your back straight.
Reps: 3 sets of 15 reps.
2. Push-ups: Boost Upper Body
This classic exercise strengthens the chest, arms, and shoulders, while also engaging the core. It’s perfect for maintaining muscle tone and endurance.
How to do them: Place your hands on the ground at shoulder height, keep your body straight, and lower until your chest almost touches the floor.
Reps: 3 sets of 12-15 reps.
3. Planks: A Strong Core for Better Posture
Planks are ideal for strengthening the core, improving posture, and preventing back pain.
How to do them: Place your elbows directly under your shoulders, keep your body in a straight line from head to heels.
Duration: Hold the position for 30-60 seconds, 3 reps.
4. Lunges: Improve Mobility and Balance
This exercise works each leg individually, helping to correct muscle imbalances and improve hip mobility.How to do them: Step forward with one leg, lower until both knees form a 90-degree angle, and return to the starting position.
Reps: 3 sets of 12 reps per leg.
5. Superman: Strengthen Lower Back and Prevent Injuries
This exercise is excellent for strengthening the lower back muscles and preventing pain caused by a sedentary lifestyle.
How to do it: Lie face down, extend arms and legs, and lift them slightly off the ground, holding the position for a few seconds.
Reps: 3 sets of 12 reps, holding the position for 5 seconds.
Benefits of this daily routine
Boosts functional strength: The exercises work important muscle groups for daily activities.
Improves posture: Exercises like planks and the Superman reduce the risk of back pain.
Prevents injuries: Strengthening muscles and joints reduces the risk of future injuries.
Staying fit doesn’t require long gym sessions. With this daily routine of 5 exercises, you can effectively work your entire body in just 20-30 minutes. Make exercise a habit and enjoy a more active and healthy life!
