5 Effective Exercises That Shape The Whole Body

Exercising daily is great for the body. We all know that. However, with so many options and unlimited information, it is very difficult to understand and decide what is right and wrong, what works and what does not. Don't worry, I'm here. I'm searching everything for you.🥰

I have brought together 5 effective exercises that will work and shape every part of your body. I wrote it, now you can do it too! 😌

1- High and Low Moves

High and low lunges are an important part of a versatile workout routine. They are both balance and power poses. Ideal for legs and hips. Extending the arms up also lengthens, relaxes and flexes the spine.

The low move is the knee-down version, and the high-move version is the knee-up version.

On the low lunge, do both sides 10 times and complete 3 sets for a total of 20 times.

In the high move, complete each side 5 times for 3 sets, 10 times in total.

2- Squat

Everyone's favorite: Squat! 🥲 It increases lower body and core strength, as well as flexibility in the waist and hips. Since it works the biggest muscle of the body, the “gluteus maximus” in our hips, it also has a great effect on calorie burning. Its shaping power is unreal.

Try to do it 20 times for 3 sets. 

3- Plank

Plank is one of the most important movements that target both the abdominal muscles and the shoulders. Along with these, it strengthens the wrists, helps correct posture disorders, relieves back pain, accelerates metabolism. What more can it do, right? 🥰

Try to stay in the plank pose for just 20 seconds at first. Add this to your daily workout plan for 1 week. Each week, increase your stance in this pose by adding 5 or 10 seconds.

4- Side Plank 

Side plank is based on strengthening the side body and balancing the spine. Standing on the side plank works the side muscles, makes it easier to stand upright, prevents injuries, balances the shoulders, strengthens the abdominal muscles.

There are many types of side plank poses: side plank with hip drop, side plank with knee pull, side plank with standing still, side plank with upper leg raise...

Perform at least 10 times for 2 sets, doing both sides, whichever is appropriate for your level.

5- The Bridge 

The hip bridge effectively works all the back vertebrae, provides mobility to the hips, relaxes and stretches the hamstrings, strengthens the lower back, relaxes the chest and lungs, provides more oxygen uptake and increases energy. It is a useful pose for relieving menstrual pain and menopausal symptoms.

It must be done very carefully for the beginner level. It may damage the neck area.

By squeezing the abdomen with the help of the legs, first the hips are lifted and then the lumbar and dorsal vertebrae rise. When coming out of the pose, first the back and lumbar vertebrae meet with the ground, and the hips are left on the ground last.

You can do this movement for 30-60 seconds.