The 5 easiest and most effective exercises you can do at home

You want to get in better shape with improvements in muscle tone, strength and core stability. But you’re not sure which exercises are best to accomplish this.  Plus, you don’t want to have to drive to a gym to work out or purchase expensive exercise equipment to perform the moves.

There are 5 easy exercises meeting these criteria most of us should be able to do according to our fitness level. Why are they easy?  They require no gym membership or bulky equipment and no matter what fitness level you are, they can be modified to work for you.  And the best part is you do not have to leave the comfort of your own home. The 5 exercises are the basic crunch, the plank, the pushup, the squat, and the lunge. 

Here is an overview of each one, why they are effective and why you should do them daily:

1.   Basic crunch

Even though crunches have been given a bad rap over the past several years, they can still be a safe and effective method of training the muscles at the front of your abdomen.  Our ab’s primary role is to stabilize your mid-section helping to maintain good posture, supporting you while lifting heavy objects and allows you to twist and rotate.  Crunches are considered superior to a full sit-up and can help build endurance in the abdominal area.  They can strengthen the rectus abdominis by flexing it plus its small range of motion is a benefit as it trains your core without stressing your back. 

Anyone who has degenerative disc disease, osteoporosis or low back pain, performing a basic crunch may be contraindicated.

2.   Planks

Here is an exercise everyone should be doing daily for achieving a phenomenal shape.  Don’t be fooled by this deceptively simple-looking move, planking is much harder than it looks.  But it is one of the most incredible powerful moves you can do to engage multiple muscle groups while simultaneously sculpting your body.  Planks can train the inner core muscles and can be safe to do for people with disc issues or existing back pain.  This subtle move works your entire core which helps you to attain better posture and by standing up straighter, helps improve back health.  Better back health means you are less likely to develop pain in your neck and shoulders caused from slouching in abnormal positions. One more thing planking does is to train the body to use the abdominals for stabilization leading to better movement and coordination.

3.   Pushups

When you’re ready to build strength and develop a tight and toned upper body and core, look no further than pushups.  Everyone from newbies to heavy lifters can do their fitness level of performing a pushup.  Since pushups are a compound exercise, meaning they involve the use of more than one muscle group and joint, you will be working out your chest, triceps or back of your upper arms, your deltoids or shoulder muscles, your abdominals, your obliques that run along the sides of your midsection and your quadriceps on the fronts of the thighs.  In other words, just about most major muscle groups.

Pushups are excellent for building chest strength, developing a strong core, they burn lots of calories, and can be done in different variations so that no skill level is left out of reaping the benefits of this exercise.

4.  Squats

If you want a strong, toned lower body, squats are a must to do every day.  This very effective and versatile exercise can be done with or without the use of weights.  Squats engage the quadriceps, hamstrings, and calf muscles helping to tone and strengthen the legs.  Your glutes get in on the action since squats really help to tighten and lift the butt.  Not to be left out, your core muscles also benefit since the abdominal and back muscles are needed to keep your balance during the movement.  One other area of the body that benefits from squats are your joints.  As long as you perform the move correctly, squats can increase joint flexibility since the ankles, knees, hips, and lower back are all utilized in the squatting motion.

5.  Lunges

Lunges are one of the most effective lower-body exercises right up there with squats.  They work your glutes and quadriceps and also engage your hamstrings.  Strengthening these large muscle groups can speed up your metabolism, which is beneficial if you’re trying to lose weight.  When excess fat is reduced from your lower body, lunges can help you shape, tone and firm up your tush and legs. Add to this list, lunges are also good for improving hip flexibility such as your hip flexors which are muscles used to bend or flex your legs at your hips.  These muscles are often neglected and sitting too much cause those to become tight triggering lower back pain.  Lunges also improve core strength since they engage the core muscles helping to relieve lower back pain and improve balance, posture, stability, and athletic performance.