Here’s 8 exercises that can be done by anybody and everybody, you can adapt them to your ability and increase the difficulty whenever you want.
Lunges: whether it’s walking lunges, bodyweight lunges or a curtsy lunge. They improve your balance, tone your glutes, and give you improved core strength.
Push-ups: push-ups are one of the most versatile exercises out there! You can adapt them however you like, a traditional push-up, wide leg push-up. These exercises work your upper body, triceps, biceps and shoulders. They can also strengthen the lower back and core.
Squats: squats are arguably one of the most popular exercises and are known for engaging the glutes. So doing a sumo squat, jump squat or pulse squats can help you improve circulation, tone your legs and abs, as well as building core strength.
Burpees: This is the one we love to hate! But a burpee can be done in many ways, a star jump burpee, a side burpee, or including mountain climbs into your traditional burpee. They also have loads of benefits so although they might be hard, they’re working! They burn a lot of fat, and work on the strength of your legs, chest, thighs, and hamstrings.
Planks: working on a side plank, one arm plank or a knee plank is going to seriously engage your core, improve your flexibility and can also reduce any lower back pain. This quick exercise can help you with just one minute a day!
Sit-ups: this one has an amazing range of variations that can work for everybody, including, Russian twists, crunches and ball sit ups! They increase your flexibility, core strength as well as improving your abs.
Dead-lifts: you can use different weights for your deadlift and adapt them to your ability; you could also try a sumo deadlift, squats into deadlifts and many more. These exercises are really good for activating your glutes as well as improving your overall leg and back strength.
Glute bridges: these are another great exercise for working your glutes and can be done both at home and at the gym. You can do these with resistance bands, using a barbell, or you could do single leg too! This exercise isolates and strengthens the glutes, hamstrings, the core muscles, the hip muscles, and the lower back muscles. Although this exercise is simple, it is definitely effective.
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