January 27, 2016

5 Exercises That Every Programme Should Have

Everyone has a different exercise goal. Want to get fit for that 10k run? Looking to lose a dress size? Fancy getting your body beach ready? Maybe you just simply want to feel better about your weight and shape? Different goals require different programmes for different people, and every regime needs to be focused on an individual and their particular focus.

However, there are certain basic exercises that can form the building blocks for just about anyone. These are the sort of staple diet moves that need to become second nature as you work towards your ideal body. Get these mastered and then build on them for your own personal plan…

Walk Out Push up

Simple and effective, like all of the best moves at the heart of your workout. Stand tall, feet hip width apart, and then lower your arms to the floor, bending at the hips. Then walk out your hands until your spine is in a neutral position and you’re in a typical push up pose. Drop for a push up, walk back up and repeat.


Almost all of your lower body benefits from a basic squat and every regime needs one. Stand with your feet shoulder width apart and hold your hands at chest height. Bend your knees and hips and push out your bum, keeping your back straight. Push down until your thighs are parallel to the ground.


Core exercises should, by their very nature, give your core a good workout and that’s where the plank pose comes in. Get this right by starting on all fours. Then, with flat palms lift yourself off your knees. Keep your hands below your shoulders as you go onto your toes. Suck your abs in and keep your belly button in and back straight. Hold this for as long as you can, from a minimum of 30 seconds.

Sit up

There are plenty of varieties of sit up, but start with a basic one and build from there. Lie on your back with your knees bent and feet flat on the ground. Stick your hands on opposite shoulders and, keeping your feet flat on the ground, use those abs to pull your head and shoulders up from the floor and into a sitting position. Sit up for a couple of seconds then lower and repeat.

Jumping jacks

Think jumping jacks are old fashioned? You’re probably right. But there’s a reason why they retain their popularity: they work. Build these into your warm-up to get the heart rate going and stretch your arms and legs. Also, add a few into your cardio work to fight the fat. Performing full and fast star jumps should get you the most benefit from this move.

With all of these exercises the number that you do – and the frequency of that you do them – depends again on your personal fitness and goals. Start low and gradually do more and more as you get stronger. Also, add greater complexity to these basic moves as you improve.

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