10 daily exercise for whole body


10 daily exercise of whole body

  1. Squats:




    Stand with your feet shoulder-width apart and lower your body as if sitting back into a chair. Keep your chest lifted and knees behind your toes. Repeat for 10-15 reps.

  2. Push-ups:


    Start in a plank position with your hands shoulder-width apart. Lower your body by bending your elbows and then push back up. Modify by doing them on your knees if needed. Aim for 10-15 reps.

  3. Lunges


    : Stand with your feet hip-width apart. Take a big step forward with your right foot and lower your body until your right thigh is parallel to the floor and your right knee is directly above your ankle. Push back up and repeat with the left leg. Do 10-15 reps on each leg.

  4. Plank:


    Lie face down on the floor. Lift yourself onto your forearms and toes, keeping your body in a straight line. Hold this position for 30-60 seconds.

  5. Bicycle Crunches


    : Lie on your back with your hands behind your head. Bring your knees toward your chest and lift your shoulder blades off the ground. Straighten your right leg while bringing your left knee toward your chest, simultaneously twisting your torso and touching your right elbow to your left knee. Repeat on the other side. Do 10-15 reps per side.

  6. Mountain Climbers:


    Begin in a push-up position with your arms straight. Alternate bringing your knees toward your chest as if you're running in place. Do this exercise for 30-60 seconds.

  7. Tricep Dips:


    Sit on the edge of a sturdy chair or bench and place your hands shoulder-width apart, gripping the edge. Walk your feet out a few steps and slide your buttocks off the edge. Bend your elbows and lower your body until your upper arms are parallel to the floor. Push back up and repeat for 10-15 reps.

  8. Russian Twists:


    Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly, engage your core, and lift your feet a few inches off the ground. Twist your torso to the right, then to the left, touching the ground with your hands on each side. Repeat for 10-15 reps on each side.

  9. Jumping Jacks:


    Stand with your feet together and arms by your sides. Jump your feet out wide as you raise your arms overhead, then jump back to the starting position. Do this exercise continuously for 30-60 seconds.

  10. Plank Jacks:


    Start in a plank position with your hands shoulder-width apart. Jump your feet out wide and then back together, keeping your core engaged and hips stable. Repeat for 30-60 seconds.

Remember to warm up before exercising and cool down afterward. Modify any exercise as needed to suit your fitness level and consult a healthcare professional before starting any new exercise

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