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Full Body Workout Program For All

    Workout Programs

    When it comes to starting a workout program, there are a few things you should keep in mind. First, you need to find a program that fits your goals and schedule. Second, you need to be consistent with your workouts. And lastly, you need to make sure you are properly hydrated and fueled before and after doing your workouts.

    Now, let’s get into the details of starting a workout program. The first thing you need to do is find a program that fits your goals and schedule. There are a lot of workout programs out there, so it’s important to find one that you can stick with. If you’re not sure where to start, you can always consult with a personal trainer or your doctor.

    Once you’ve found a program, the next step is to be consistent with your goals. This means showing up for your workouts and putting in the work even when you don’t want to.

    If you’re looking for an online workout program that will help you get in shape, then you’ve come to the right place. There are a lot of different workout programs out there, but not all of them are created equal.

    I’ve personally tried a lot of different workout programs, and I can tell you that some of them are better than others. In my opinion, the best online workout program is the one that is most effective and efficient.

    The program that I’ve designed consists of five days of training and two days of rest. The exercises mentioned are known to be best for their work. Doing these workouts will help you to get in the best shape of your life.

    Day 1 (Chest And Biceps)

    Training your chest and biceps together in a single workout is safe and efficient. Most people have days dedicated to a single muscle group or full upper body. But combining a large muscle group with a smaller is a smart way to boost muscle growth.

    Your chest muscles are used for pushing movements while your biceps are used for pulling. Training chest and biceps together is known as a push-pull split. Studies have shown that lifters doing push-pull exercises in a single workout achieve high muscular strength and muscle mass.

    Below are six exercises, four for training your chest muscles and two for strengthening your biceps. These exercises are scientifically known to be the best for training these muscle groups.

    1. Pushups

    Pushups are one of the most popular exercises for developing overall fitness and strength. They are a great way to tone your chest, arms, and core. This move can be done with just your hands or with an exercise ball. Pushups help in building strength and endurance despite their simple form. Adding this move to your workout will help in building a strong muscle foundation and functional strength to do daily activities more efficiently.

    Pushups are also used for measuring upper body fitness in adults. This helps in testing that your upper body strength is up to the desired mark.

    Doing pushups for chest muscles is the most effective way to build strength in your upper body.

    The most common question asked for this exercise is, what muscles do pushups work. Well, there are different types of pushups that target various muscle groups along with your chest. For example, pushups for the triceps are diamond pushups. Similarly, for training the lower chest you can do decline pushups.

    You can also try pushups with a pair of dumbbells to increase the intensity and challenge your stability. Dumbbell pushups also known as pushups for biceps are an advanced variation that helps in building explosive strength in your upper body muscles.

    If you’re doing this move for quite some time then here’s a great way you can take it to the next level. There are various programs like pushup 30 day challenge or push up 100 challenge. Each of these programs is perfect to develop a toned physique.

    You need to master the pushups form to get the most out of this move. Below are the step-by-step instructions to do pushups correctly.

    Step By Step Instructions

    1. Start this exercise by getting on the ground in a plank position. Your hands should be shoulder-width apart with your back stable. Look in front and keep your shoulders relaxed. Brace your core and activate your chest muscles.

    2. Bend your elbows parallel to your body, in the backward direction. Retract your shoulder blades as you lower your body towards the ground. Focus on the contraction of your chest muscles. Breathe in as you lower your body.

    3. Hold the movement when your chest is near the ground. Push into your palms to raise your body back to the starting position. Breathe out as you lift your body. This is one repetition of push-ups.

    4. Perform 3 to 4 sets of 12 to 15 repetitions of this exercise. Increase the repetitions as you do this exercise regularly to challenge your strength. For beginners, try performing pushups on your knees to train your muscles for the standard exercise.

    2. Bench Press

    The bench press is a popular weight training exercise that is performed for training your chest muscles. This move helps in strengthening your upper body muscles, therefore, building a strong muscle foundation. Doing bench press regularly as a part of your workout will improve muscle hypertrophy and explosive strength.

    This compound movement primarily targets the pectoralis major and minor muscles of your chest. The secondary muscles used to stabilize this exercise are your anterior deltoids of the shoulders and the triceps brachii of your upper arm.

    You can also do bench press with dumbbells to develop endurance and agility in your chest muscles. There are many variations to this exercise to target different muscle groups like bench press close grip for training your triceps along with your chest. Similarly, incline bench press targets your pectoralis major while the decline bench press targets your pectoralis minor muscles.

    When we talk about bench press vs incline bench press, the incline variation is more difficult and engages more muscle groups than the standard exercise.

    Doing bench press can help in muscle imbalance for athletes and lifters who use pulling force more frequently. This move is also a competitive lift in powerlifting along with other popular exercises like the squats and deadlift. You can do a variety of workouts with bench press to target different muscle groups of your upper body.

    Do You Know: The heaviest bench press world record is of Julius Maddox at 355 kg (782 lb).

    This is how the bench press became one of the most popular weight training exercises in fitness. Here are the step-by-step instructions to perform the bench press correctly.

    Step By Step Instructions

    1. Start this exercise by getting on a flat bench with your back straight and feet apart. Grab the barbell with your hands slightly wider than the width of your shoulders. Keep your feet flat on the ground while stabilizing your hips throughout the movement.

    2. Engage your core and maintain a stable spine position. Now lift the barbell off the rack, above your chest. Bend your elbows out to the side and retract your shoulders while slowly lowering the bar towards your chest. Breathe in as you lower the barbell.

    3. Hold the position when the barbell reaches above your chest. Push in your palms to raise the barbell back to the starting position. Bring your shoulders back to rest as you reach the top. Breathe out as you lift the bar. This is bench press how to do with correct form.

    4. Perform 3-4 sets of 10-15 repetitions depending on your fitness level and weights used. Increase the repetitions as you master this move. If you’re a beginner, try doing high repetitions with minimum weights to develop your strength.

    3. Pec Fly

    A pec deck also commonly known as pec fly is a weight training move that is designed to build muscle mass and agility in your chest muscles. According to the American Council on Exercise, the pec fly is ranked as one of the most effective exercises for strengthening your chest muscles.

    The reason for this success is its ability to develop strength, endurance, and agility altogether. So, chest fly works what muscles?

    The main muscles that are engaged during this move are your pectoralis major along with your core, biceps, and front shoulders to stabilize the movement. Training your chest muscles is important as they play a huge role in the movement of your upper body.

    You can also try the pec deck alternative known as dumbbell fly or chest fly dumbbells which is performed using external weights on a flat bench. Chest fly with dumbbells is a great variation for people who are unable to perform this move on a fly machine or need some variation in their workout.

    Another alternative to this exercise is the chest fly with cables. Using cables increases the flexibility of your joints and puts more tension on your target muscle group. During the chest fly cable exercise, the primary focus shifts from your pectoralis major to the middle of your chest.

    Now you know how pec fly works and how its variations target different areas of your chest. The only part remaining is how to do pec fly with the correct form. This is the most important part of this exercise as your form determines the gains in your strength and muscle size. Below are the step-by-step instructions to do pec fly properly.

    Step By Step Instructions

    1. Start this exercise by getting on the pec fly machine. Keep your body straight and relax your shoulders. Your feet should be apart and flat on the ground. Now, grab the handles of the pec fly machine with your palms facing in front. Keep a slight bend in your elbows throughout the movement.

    2. Keep your back straight and pressed on the backrest. Activate your abdominal muscles and engage your chest muscles to bring your arms together in front of your chest. Breathe in as you bring your arms closer.

    3. Hold the position when your palms are closer to each other in front of your chest. Return slowly to the starting position while opening your chest and maintaining an upright position. Breathe out as you move your palms back to the start. This is one repetition of the pec fly exercise.

    4. Do 3 to 4 sets of 10 to 15 repetitions according to your fitness level and intensity. Always take a short break of 30 to 60 seconds between each set. As your fitness level improves, increase the weight and repetitions to challenge your strength.

    4. Decline Press

    The decline bench press is a variation of the standard bench press exercise that strengthens your lower chest muscles. During this exercise, the bench is set at 20 to 30 degrees on a decline. Performing bench press on a decline surface engages your lower pectoral muscles as you lift the bar away from your body.

    Adding the decline bench press to your chest workout will make your pecs more agile and defined. When compared to other variations of bench press, this move has lower risk of injuries and less stress is on your back and shoulders. So, what does decline press work?

    The primary muscles involved in this exercise are the lower pectoralis major. The secondary muscles that come into play to stabilize the movement are your biceps, tricep and front shoulders. The higher range of motion of decline bench press stimulates and build muscle mass in your muscles.

    Doing decline press with dumbbells is also an amazing way to build strength and agility in your lower chest muscles. Decline press dumbbell or decline dumbbell press is an effective alternative to the standard exercise as the movement with dumbbells are more flexible and safe.

    Below are the step by step instructions to perform the decline bench press correctly.

    Step By Step Instructions

    1. Start this move by setting the bench at 20 to 30 degrees on a decline. Get on the bench with your feet fixed under the support bar. Grab the barbell with your hands slightly wider than your shoulders width, and palms facing forward.

    2. Straighten your arms to lift off the barbell from the rack. Brace your core and engage your chest muscles while holding the barbell above your body. Bend your elbows while bringing the barbell towards your chest. Keep your body stable and shoulders relax during this movement. Breathe in as you lower the barbell.

    3. Hold the position when the barbell reaches closer to your middle chest. Now, raise the barbell back to the starting position. Don’t lock your elbows at the top. Breathe out as you lift the barbell. This is one repetition of the decline bench press exercise.

    4. Repeat 3-4 sets of 12-15 repetitions. If you’re a beginner start with lighter weights with high repetitions to build strength. Increase the weight as you get used to this exercise. In beginning of the set, try doing high repetitions with light weights to improve the endurance of your muscles.

    5. Barbell Curl

    The barbell curl is a variation of the biceps curl that uses a weighted barbell. This exercise is one of the most effective bicep curl variation due to flexibility in weight and higher range of motion. Barbell curl for biceps is an essential upper body exercise to add in your workout routine.

    Barbell curls are single joint hypertrophy exercise that are effective in building strength and endurance in your biceps brancii and brachialis muscles. The secondary muscles that are engaged to stabilize the movement are your chest, shoulders, trap and lower back muscles. Performing barbell curl biceps regularly will improve the muscle mass in your upper body as it allows you to lift heavy weights than bicep curls with dumbbells.

    Using a barbell can help in improving your grip and arm strength which are important for doing daily activities. Whether you have a pair of kettlebells, dumbbells or a barbell, all of these equipments are more accessible and easy to use than a bicep curl cable machine. A cable machine takes a lot of space and can’t be carried to different places. Barbell curl or bicep curl with dumbbell are both simple to execute and take less space to perform.

    There is also one unique alternative known as hammer curl which can only be performed using a pair of dumbbells. In comparison of bicep curl vs hammer curl, your biceps are trained better due to a fixed grip.

    There are two variations of this particular exercise to target different parts of your biceps. The wide grip barbell curl for training your inner biceps and close grip barbell curl for outer biceps.

    Below are the step by step instructions to perform barbell curls with the correct form.

    Step By Step Instructions

    1. Stand tall with your back straight and feet apart. Retract your shoulders and keep them down, lift your chest. Hold the barbell with your hands shoulder width apart. Your palms should be facing away from your body.

    2. Squeeze the bar to activate the target muscle groups in your arms. Curl the barbell while keeping your elbows in front of your body. Don’t move your elbows while curling the barbell, use your forearms to lift the barbell while isolating your biceps. Breathe in as you curl the barbell towards your chest.

    3. Hold the position when your hands are about two to three inches away from your front shoulders. At this point your biceps are fully under load. Now slowly return the barbell to the starting position by straightening your elbows. Breathe out as you lower the barbell back to the start. This is one repetition of the barbell curl exercise.

    4. Do 3 sets of 10 to 15 repetitions with suitable weights. Keep increasing the repetitions as you improve your fitness level. If you’re a beginner try performing with empty barbell and high repetitions to challenge your strength and develop muscular strength.

    6. Concentration Curl

    The concentration dumbbell curl or simply concentration curl is a variation of the traditional bicep curl exercise that stabilizes your elbows to improve the contraction of your bicep muscles. This exercise is one of the most effective isolation exercise among other bicep workouts. It’s one of the most favorite exercise for bodybuilders to improve muscle mass in their arms.

    The higher range of motion and slow tempo of this movement promotes muscular strength and conditioning. According to some lifters, this move is great for improving the mind muscle connection. The unilateral movement of the concentration bicep curls targets your biceps individually, this helps in putting equal tension on your biceps.

    The concentration biceps curl primarily activates both the long and short head of your bicep brachii muscles. The secondary muscles that come into play are your triceps and forearms. Adding this move to your workout routine will tone your arms, giving you an aesthetic shape.

    Doing the concentration curls helps in improving your balance and lifting form for other weight lifting exercises. The position of this move eliminates the ability to cheat by fixing your elbows at the inner thighs. Additionally, you need to use lighter dumbbells than other bicep curl variations due to the slow pace and higher intensity of the concentration curl.

    Using a correct form is essential for getting the most out of the concentration curls. Below are the step by step instructions to do this exercise properly.

    Step By Step Instructions

    1. Start by getting on a edge of a flat bench with your feet wide apart and knees bent at 90 degrees. Bring your upper body towards your legs at a 45 degree angle. Pick up a dumbbell using your right arm and place your elbow at the inner part of your right thigh. Your arm should be extended while holding the dumbbell above the ground, close to your lower leg.

    2. Place your other arm at the opposite knee to stabilize the movement. Retract your shoulder and activate your core. Lift the dumbbell by bending your elbow and contracting your bicep muscles. During the movement, squeeze the dumbbell tightly and focus on your biceps. Breathe in as you raise the dumbbell towards your upper body.

    3. Hold the movement when the dumbbell is closer to your shoulder. Return to the start by straightening your elbow and lowering the dumbbell. Breathe out as you lower the dumbbell back to the starting position. This is one repetition of the concentration curls.

    4. Do 3 sets of 7-12 repetitions depending upon your fitness level. Beginner’s can use lighter weights with higher repetitions to build the foundational strength and improve their form. Keep increasing the weight as you master this exercise.

    Day 2 (Back And Triceps)

    Training your back and triceps together in a single workout is more effective than training them separately. Research has shown that, performing back and tricep exercises together can result into maximum muscle growth. If you have a busy schedule, split training is best for you. This is a common issue with most people to save time for working out.

    The combination of both pull push movement, pulling for back and pushing for triceps puts more tension on your muscles which helps in developing muscle mass and toning your body. Below are six best exercises, four for training your back muscles and two for building strength in your triceps. Each of these exercises are best known for their effectiveness in improving performance.

    1. Pull-ups

    Pullups are known to be one of the most toughest bodyweight exercises. The intensity of this exercise on your upper body is much higher than other strength training workouts. But the results that this move provides makes it one of the most effective exercises to boost your overall fitness level. The benefits of pullups span from developing muscular endurance to improving muscle mass and agility in your body.

    So the important question here is, pullups work what muscles or simply what do pull ups work?

    The primary muscle groups that are trained during this move are your back muscles. It mainly works for your latissimus dorsi, trapezium, and erector spinae muscles. Adding pull-ups to your workout routine will help in building a strong back and developing a V tapered physique. The secondary muscle groups that are engaged to stabilize the movement are your shoulders, arms and abdominal muscles. Targeting many muscle groups together also burns a large amount of fat and improves muscle definition.

    Step By Step Instructions

    1. Start this move by standing straight directly below a pull-up bar. Place your hands on the bar, wider than your shoulders width. Grab the bar with an overhand grip (palms facing away from your body).

    2. Place a box beneath you If you’re unable to reach the bar while standing on the floor. Holding the bar with your back straight and feet flat on the ground is your starting position.

    3. Now, pull your shoulders back and activate your back muscles. Raise your body towards the bar while bending your elbows and bracing your core. Slightly bend your knees with your feet raised. Breathe in as you lift your body towards the bar until your chin is over the bar.

    4. Hold the position at the top. Extend your elbows to lower your body back to the starting position. Breathe out as you return to the start. This is one repetition of pullups. If you’re a beginner then do 3 sets of 5-10 repetitions. Keep increasing the reps as you master this exercise.

    2. Lat Pulldown

    The lat pulldown also known as the latissimus dorsi pulldown is one of the most popular weight training exercises for your back muscles. As the name suggests, this move targets your latissimus dorsi muscles, building strength and endurance. This compound exercise trains multiple muscle groups like your back, biceps, shoulders, core and chest muscles.

    This move mimics the similar motion like the pullup exercise using weights. The lat pulldown is a great fit for a beginner workout program as it improves strength of various upper body muscle groups. It’s a staple exercise for most of the fitness enthusiasts for increasing muscle mass in the back. Performing this exercise regularly helps in toning your body and developing a V shaped physique. Building a V shaped physique is desired by many bodybuilders, weightlifters, fitness enthusiasts and models.

    This move offers many variations that can be performed without any extra equipment other than the handle being used. Variations like the wide grip lat pulldown only requires different hand placement.

    Step By Step Instructions

    1. Start this exercise by holding the bar wide with an overhand grip. Keep your back straight and feet wide apart. Activate your back muscles and look in front. Slightly lower the bar as to comfortably sit on the bench. This is your starting position.

    2. Brace your core and retract your shoulders. Pull the bar towards your chin by bending your elbows. Maintain a stable posture and focus on the contraction of your lats. Breathe in as you lower the bar towards your body.

    3. Pause the movement when the bar reaches near your chin. Now, slowly lift the bar back to the starting position. Breathe out as you return the bar to the start. This is one repetition of the lat pulldown. After completing the set release the bar back to it’s resting position.

    4. Perform 3 sets of 10-15 repetitions while increasing the weights as you do each set. The lat pulldown is beneficial for building foundational strength for people struggling to perform pullups. Adding this move to your workout will build both strength and endurance as you master it.

    3. Seated Cable Row

    A seated cable row is a popular compound exercise that uses a weighted cable row machine to primarily target your back muscles. A cable machine also includes a bench and foot plate for better posture and comfortable seating as you pull the weighted cable towards your body. This exercise activates multiple muscle groups like your latissimus dorsi, trapezius, rhomboids and erector spinae. Your arms, shoulders and core are also involved to stabilize the movement.

    The seated cable row is a functional movement that helps in doing daily activities more efficiently. Even though it’s called a row, it’s an strength training exercise rather than an aerobic rowing movement.

    While performing this move, a stable position is mandatory to emphasize your targeted muscle groups properly. The position of seated cable row helps in focusing on your upper back muscles more than other compound exercises like barbell row, dumbbell rows and deadlifts.

    Below are the step by step instructions to do seated cable row with correct form.

    Step By Step Instructions:

    1. Start by getting on the bench of a seated row machine. Place your feet shoulder width apart on the foot plate. Your foot should be placed slightly outward and flat on the plate. Bend your knees and keep your back straight.

    2. Move your upper body towards the cable attachment and grab the bar. Use a neutral grip with your hands facing each other. Extend your body back to the neutral position. Activate your core and retract your shoulders. This is your starting position for all the repetitions. Now, bend your elbows and pull the bar towards your lower chest while contracting your lats. Breathe in as your pull the cable attachment.

    3. Pause the movement and squeeze your lats as the bar reaches near your upper body. Move the bar back to the starting position by extending your elbows. Bring your shoulders back to the protracted position. Breathe out as you return the bar to the start. Keep a slight bend in your elbows on the start. This is one repetition of the seated cable row exercise.

    4. Aim for doing 3 sets of 10-15 repetitions while increasing weights as you perform a set. Beginner’s should perform with high repetitions and light weights to maximize performance and build foundational strength. As you master this move, challenge your strength by increasing the number of repetitions.

    4. Deadlift

    Deadlift is known as one of the most popular and effective moves in weight lifting. It is a great way for building a well defined physique. During this move, the main muscle groups involved are your lower back muscles. The other muscle groups like your arms, shoulders, core and glutes are activated to stabilize the exercise. Performing deadlifts regularly will help in improving your functional strength and endurance.

    Deadlift has a variety of variations that can be done using different form and equipment like dumbbells, kettlebells etc. Having different variations makes it easy for you to choose the best one that works for you.

    Deadlift is a compound exercise as it targets many muscle groups at once. According to many fitness experts, deadlift is very close to be a full body workout as it targets the whole posterior chain. It’s also more efficient than an isolation exercise as many muscle are involved in a single movement. Your core plays an important role in maintaining balance and stability as you lift the bar from the ground.

    Adding this move in your workout program helps in releasing growth hormones in your body which improves bone density and develops stronger joints.

    Step By Step Instructions

    1. Start this exercise by standing straight with your feet apart. Place your feet in a slightly outward position. Keep your feet flat under the barbell. Grab the barbell with an overhand grip. Your hands should be slightly wider than the width of your shoulders.

    2. Now, lower your body in a squat position by bending your knees. Keep your back straight and torso stable without hunching forward. Activate your core and retract your shoulders. This is the starting position of this exercise. Lift the barbell off the ground while standing upright. Breathe in as you raise the bar above the ground.

    3. Hold the position when your knees are extended and the barbell is close to your thighs. Return the barbell to the starting position by lowering it to the ground. Breathe out as you bring the barbell back to the start. This is one repetition of the deadlift.

    4. Do 3 sets of 8-15 repetitions with weights according to your strength. Keep increasing the weights and repetitions as you master this exercise

    5. Cable Pushdown

    A cable pushdown or tricep pushdown is an isolation exercise that effectively targets your tricep muscles. A cable machine is generally required to perform this exercise. You can also do a bodyweight version of this move by using a resistance band at home. The major muscles involved are the medial and lateral heads of your triceps.

    Although a cable pushdown is an isolation exercise, it also activates your shoulders, back, biceps, chest and core to stabilize the exercise. Doing this move with regularly with proper form can help in building muscle mass and toning your triceps. It can also improves the activation of your shoulder joints.

    While doing a cable pushdown, you can use a variety of cable attachments like a straight bar, V-bar and a rope. Training your triceps is an important part of fitness as there are a lot of compound exercises which are dependent on this muscle. These exercises include close grip bench press, diamond push-ups and close grip cable row.

    Below are the step by step instructions to perform this exercise with a proper form to redeem the maximum benefits.

    Step By Step Instructions

    1. Start this exercise by standing straight in front of the cable machine. Adjust the cable to about the level of your chest. Use a standard horizontal bar as the cable attachment. You can also use other attachments if you’re fond of this move. Grab the bar with an overhand grip with hands shoulder width apart. Use the pin to adjust the weight according to your strength.

    2. Brace you core and keep your back straight. Push down the bar by extending your elbows. Keep your elbows close to your body without locking them at the bottom. Try to focus on your triceps and maintain a stable form. Inhale as you lower the bar towards the ground.

    3. Pause the exercise when your elbows are extended. Return to the initial position by raising the bar close to your chest. Keep your elbows locked in one place as you lift the bar. Exhale while lifting the cable attachment back to the starting position. This is one repetition of the tricep cable pushdown.

    4. Aim for around 3-4 sets of 12-15 repetitions while increasing the weights as you finish a set. Challenge your strength by increasing the repetitions and weights as you master this exercise.

    6. Bench Dips

    Tricep dips are one of the best exercises to train your tricep muscles. Bench dips also known as tricep dips are bodyweight exercises designed to primarily target your tricep muscles. Other muscle groups like biceps, back, shoulders, abs and chest are also involved to stabilize the movement. This exercise can be done on a bench or any elevated surface without any equipment. Adding tricep dips to your workout routine will help in strengthening your overall upper body muscles.

    Doing the tricep dips with proper form can improve your core stabilization and works on your lower back muscles. During the full range of motion, keep your core activated to maintain the stability and balance. High repetitions of this exercise can help in enhancing your physique and toning your arms. Tricep bench dips are a versatile exercise that be performed by anyone irrespective of their fitness level.

    Below is the full guide to do this exercise properly to maximize the growth of your muscles and reduce the risk of injuries.

    Step By Step Instructions:

    1. Start this exercise by getting on the edge of a bench with your hands near your hips. Keep your back straight and hands facing in front. Move your body ahead until your hips are slightly away from the bench. Keep your knees extended and balance your body on heels. Retract your shoulders and activate your lats. All repetitions should begin from this position.

    2. Engage your core and bend your elbows slowly to move your body towards the ground. Focus on the contraction of your tricep as you move down. Breathe in as you slowly lower your body.

    3. Hold the position at the bottom when your elbows are at 90 degrees. Push in your palms and squeeze your triceps to lift your body back to the starting position. Breathe out as you raise your body away from the ground. This is one repetition of the tricep bench dips.

    4. Aim For 2–3 sets of 12–15 repetitions. Perform the number of repetitions based on your fitness level and technique. Don’t over exhaust your muscles and maintain the correct form throughout the exercise. When you master this exercise, give yourself a challenge by increasing the number of sets and repetitions.

    Day 3 (Shoulders)

    Training your shoulders is an important part of your fitness routine. Performing the best exercises to build strength in your shoulders is beneficial not only for improving muscle mass but also for reducing risk of injuries. Most of the upper body movements require the activation of your shoulders so training them is crucial.

    When compared to other muscle groups, the shoulders are easier to train and gains muscle mass much faster. The main muscles in your shoulders are the rotator cuff, trapezius, teres major, minor, deltoids and rhomboids. When planing to do a shoulder workout, it’s necessary to add the best exercises to target all the areas of your shoulders.

    The workout program given below consists of five exercises in total. All these exercises are the best to hit all the areas and strengthen your shoulder muscles. A rest of around one minute is required between each exercise to prepare your muscles for the next move.

    1. Dumbbell Shoulder Press

    The dumbbell shoulder press is a weight training exercise that trains the deltoid muscles of your shoulders. This move can be performed either in a sitting or standing position with a pair of dumbbell held horizontally. Your core plays a vital role in the stabilization of the movement. In addition to dumbbells, there are various equipments that can be used to perform this exercise like barbell, kettlebells and shoulder machine.

    Using dumbbells has some unique benefits than other equipments. Studies have shown that dumbbells helps in activating your anterior deltoids and has higher range motion. While lifting, the stable wrist helps in better balance of the dumbbells. Lifting weights above your body also helps in improving your posture as your lower back is engaged to stabilize your body.

    Doing this move helps in reducing muscle imbalance in your shoulders. Most common sign of muscle imbalance is when you’re able to lift weights more easily from one arm than the other. It’s important to overcome this problem as muscle imbalance can affect your mobility and efficiency.

    Below are the steps to do the dumbbell shoulder press correctly. Following these steps will help in improving your form and getting the most from this exercise.

    Step By Step Instructions

    1. Start this exercise by standing upright with your back straight and feet apart. Hold a pair dumbbells in each hand with an overhand grip. Select the weight according to your strength. Retract your shoulder blades and engage your core.

    2. Bring the dumbbells above your shoulders and maintain a stable position. This is your starting position for all the repetitions. Now, Activate your shoulders and raise the dumbbells above your head by extending your elbows. Focus on the contraction of your shoulder muscles as you lift the dumbbells. Breathe in while lifting the weights above you.

    3. Hold the position at the top without locking your elbows. Lower the dumbbells back to the starting position. Breathe out as you bring the weights down. This is one repetition of the dumbbell shoulder press exercise.

    4. Aim for doing 2-3 sets of 10-15 repetitions. Choose the weights according to your fitness level. For beginner’s, perform with heavy weights once you improve your fitness level. Keep increasing the sets and repetitions as you master this exercise.

    2. Front Raises

    The front raises also known as the dumbbell front raise is an effective weight training exercise that primarily works your shoulder muscles. This exercise isolates your anterior deltoid muscles also called front delts. Hence it’s name comes from the ability to target the front part of your shoulders. Doing the front raises with correct form makes it a great exercise to train your shoulders. Adding this move to your workout routine will help in building strong shoulders and toning your muscles.

    Other muscle groups that are involved during this move are your biceps, triceps, upper back, traps, pecs and core. These muscles are activated to stabilize the exercise and maintain a stable form.

    Front raises improves the movement of your shoulder joints. The high range of motion helps in better flexibility therefore increasing mobility of your shoulders.

    Follow the steps below to perform the front raises with correct form. Performing this exercise with proper form is important to reduce the risk of injuries and achieve most out of it.

    Step By Step Instructions

    1. Start this exercise by standing tall with your feet apart without locking your knees. Hold a pair of dumbbells in each hand with an overhand grip. Keep your back straight while maintaining a neutral head position. Retract your shoulder blades and push your chest out. This is the starting position for all the repetitions.

    2. Engage your core and focus on your shoulde muscles. Raise the dumbbells in front of your body until your elbows are in line with your shoulders. Your palms should be facing the ground at the top. During the lift, keep a slight bend in your elbows. Breathe in as you lift the weights away from your body.

    3. Pause the exercise for a second at the top. Lower the weights slowly back to the starting position. Breathe out as you bring the dumbbells back to the start. This is one repetition of the front raises.

    4. Try doing 3-4 sets of 12-15 repetitions. Choose the weights according to your tendency to maintain a good form. For beginners keep doing this exercise regularly and increase your sets and repetitions once you master this exercise.

    3. Side Raises

    The side raises also known as lateral raises is an upper body strength training exercise for your shoulders. This move is designed to isolate your lateral deltoid muscles. Doing the lateral raises regularly can increase the roundness of your shoulders. Stronger and broader shoulders are important as they enhances your physique. They’re also required to do daily activities more efficiently. The lateral raises are mostly performed after doing compound exercises as to make this isolation movement more effective.

    The lateral raises are very hard to perform even while using lighter weights. This is due to the higher range of motion and pure isolation of your lateral deltoids. It’s advised to choose the weights that’ll allow you to complete all the sets and repetitions with correct form.

    Doing light weight exercises like lateral raises are one of the best way to develop your strength for heavy weight exercises like shoulder press, deadlift and bench press.

    Below are the steps to do lateral raises with proper form. Following these instructions will help you to improve your form and posture.

    Step By Step Instructions

    1. Start this exercise by standing tall with your feet shoulder width apart. Keep your back straight and feet flat on the ground. Grab a pair of dumbbells and hold them beside your outer thighs. This is the starting position for all the repetitions and sets.

    2. Engage your core and retract your shoulder blades. Now, slowly lift the weights in a lateral motion till your elbows reach your shoulder level. Allow your shoulder blades to move naturally at the shoulder joint. Keep a slight bend in your elbows. Breathe in while raising the dumbbells away from your body.

    3. Hold the position at the top when your palms are facing the ground. Slowly return the weights to the starting position. Breathe out as you lower the dumbbells back to the start. This is one repetition of the lateral raises.

    4. Perform 3 sets of 10-12 repetitions. Choose the weights according to your fitness level and with you can complete the number of repetitions without failure. For beginners, perform with light weights and high repetitions to develop strength for harder exercises.

    4. Arnold Press

    The Arnold press is a dynamic variation of the standard dumbbell shoulder press exercise. As the name suggests, it’s named after the most famous bodybuilder Arnold Schwarzenegger. This exercise is famous for it’s effectiveness to target all the three heads (anterior, lateral and posterior) of the shoulder muscles. Adding this great move to your workout program will improve both muscle mass and strength. The Arnold press helps in building broader shoulders and toning your upper body muscles.

    This exercise is very effective than other shoulder exercises due to it’s higher range of motion. While doing the Arnold press, you don’t need to lift heavy weights as your muscles are under tension for longer period. When you put tension on your muscles for longer period it results in better stimulation of your muscles.

    This makes the Arnold press more of a aesthetic exercise when compared to other weight lifting exercises like barbell press and traditional overhead press.

    Read the instructions given below to do this exercise with correct form. It’s necessary to work on your form as to train your muscles properly and reduce the risk of injuries.

    Step By Step Instructions

    1. Get on an adjustable bench with 90 degrees angle. Keep your back straight and feet wide apart. Pick the dumbbells from the ground with a neutral grip. Place the weights on your knees with a stable movement. Raise the dumbbells in front of your shoulders with palms facing towards your body. This is the starting position for all the sets and repetitions.

    2. Activate your core and retract your shoulder blades. Rotate the dumbbells in outer motion, above your shoulders. Lift the weights above your head by extending your elbows. Breathe in as you raise the dumbbells away from your body.

    3. Pause the movement at the top. Keep a slight bend in your elbows. Now, slowly return the dumbbells to the starting position. Breathe out as you lower the dumbbells to the start. This is one repetition of the Arnold press.

    4. Aim for doing around 3-4 sets of 7-12 repetitions with weights easy to lift. Keep increasing as you master this exercise to improve your fitness level. For beginners, perform with light dumbbells and high repetitions for building foundational strength and endurance.

    5. Dumbbell Shrugs

    The dumbbell shrugs are weight lifting exercises that primarily targets your trapezius muscles. These muscles are present on either side of your neck. Trapezius muscles helps in the movement of your shoulder blades and upper back. This move can easily be included in your shoulder workouts, back workouts or upper body workout program. Performing the dumbbell shrugs with high frequency will build muscle mass and improves definition of your trapezius muscles.

    Incorporating this isolation exercise to your workout routine will give you a aesthetic physique as lifting heavy weights burns large number of calories. Training your traps is important to do daily activities like lifting, bending, reaching etc. Doing dumbbell shrugs helps in the better movement of your shoulder joints and increases hypertrophy in the shoulder and back muscles.

    Below are the steps to do the dumbbell shrugs with correct form. It’s important to follow these steps as to keep yourself away from injuries.

    Step By Step Instructions

    1. Start this exercise by standing upright with a pair of dumbbells in each hand. Place your feet flat on the ground and shoulder width apart. Keep the dumbbells at your side with weights according to your strength. Bend your elbows slightly and maintain a strong grip. Slightly bend your knees so they line up with your toes. Look in front with your neck high. This is the starting position for all the sets and repetitions.

    2. Pull your shoulders back and engage your core. Now, raise your shoulders slowly as high as possible while lifting the weights. Don’t bend your elbows while raising your shoulders. Breathe in as you lift your shoulders to the level of your upper neck.

    3. Pause the exercise when your shoulders are at the top. Now, slowly drop your shoulders back to the starting position. Breathe out as you bring your shoulders back to start. This is one repetition of the dumbbell shrugs.

    4. Do 3-4 sets of 15-20 repetitions. Choose the weights as to complete the number of repetitions without failure. For beginners, perform with light weights and high repetitions to build strength.

    Day 4 (Legs)

    Training your legs is important for every gym goer and fitness enthusiasts. Leg day is the most toughest day in any given week as your full lower body muscles are trained. The muscles during a leg workout are the quadriceps, hamstrings, glutes and calves. However, leg workout is an essential component of a workout program as your legs are involved in most of the daily activities. Even simplest daily activities like walking require proper functioning of your leg muscles.

    Compound exercises like squats and lunges are the building block for functional strength in your body. Building your functional strength helps in everyday life and sports.

    Performing a leg workout also burns large number of calories as many large muscle groups are involved. Training large muscle groups also helps in developing muscular strength and definition.

    The workout given below incorporates five exercises best known for developing strength in lower body muscles. These exercises can be performed by any one even with beginner fitness level. Doing these five exercises targets all the major muscle groups in your lower body. This workout is enough for beginners as adding more than five exercises makes it unproductive.

    1. Squats

    Squats are bodyweight strength training exercises that targets your lower body muscles. It’s a compound movement as multiple muscle groups are trained in a single move. While performing squats, your core strength is also involved for stabilizing the movement. A strong core is important for doing any movement which requires balance and for reducing lower back pain. During the eccentric movement (lowering your body), your hamstrings and glutes are engaged along with your quadriceps. Training the major muscle groups of your lower body helps in improving your performance, agility and prevent injuries.

    You can also add variety of equipments like dumbbells, kettlebells and barbell to this exercise for training your upper body muscle groups. Using these equipments involve the isometric holding of weights, this engages your major upper body muscles. It’s recommended for beginners to master the standard squat exercise before doing the weighted variations.

    The steps mentioned below will help you to do this move with correct form. Following these steps will avoid some common squat mistakes and reduces risk of injuries.

    Step By Step Instructions

    1. Start this move by standing straight with your feet slightly wider than shoulder width. Keep your hands at your side and feet flat on the ground. Maintain a strong posture with back straight and neck stable. Engage your core and look in front. This is the starting position for all the sets and repetitions.

    2. Lower your body by bending your knees. Drop your hips behind and don’t bend your knees pass your feet. Maintain a stable motion by activating your core. Focus on the contraction of your leg muscles during the eccentric movement. Breathe in as you move your body towards the ground.

    3. Hold the position when your thighs are parallel to the ground. Now, Raise your body by pushing in through your feet. Breathe out while lifting your body back to the starting position. This is one repetition of the squats.

    4. Do 3-4 sets of 10-15 repetitions. Increase the number of repetitions as you master this exercise. For beginners, try holding a wall or any fixed object while doing squats to improve your form and build strength to perform the standard exercise.

    2. Leg Press

    Leg press is a weight training exercise that works on your lower body muscles. The primary muscle groups that are trained during this move are your quadriceps and hamstrings. To perform this exercise you require a leg press machine. This equipment can be easily found in a gym. While doing leg press, your legs are lifting weights upward in a diagonal direction. Leg press is an important exercise for a workout program as it helps in building muscle mass and strength in your lower body.

    Performing this move regularly will improve your muscle definition and also helps in weight loss. Studies have shown that doing weight training exercises builds muscle mass faster than bodyweight exercises. This makes leg press more efficient than famous bodyweight exercises like lunges and squats.

    Choosing the right weights during this move is necessary as lifting too heavy can cause muscle fatigue and injuries. The placement of your feet targets different areas of your leg muscles. For example, wider placement targets inner thighs while narrow placement targets outer thighs.

    It’s crucial to know about the right technique to perform the leg press as even a small mistake can cause major injury. Below are the step by step instructions to do the leg press with correct form. Following these instructions will improve your form and helps in training your leg muscles properly.

    Step By Step Instructions

    1. Start this exercise by getting on a leg press machine with your back straight. Place your feet flat on the foot plate while pointing slightly outward. Your feet should be shoulder width apart. Pick the weights according to your strength and tendency to complete the given number of sets and repetitions. Grab the support bars with your palms. Engage your core and look in front.

    2. Raise the footplate and unlock the safeties. This is the starting position for all the sets and repetitions. Now, slowly lower the weights by bending your knees at 45 degrees. Maintain a stable form by keeping your body pressed on the bench throughout the movement. Breathe in while lowering the weights.

    3. Pause the exercise for a second. Return to the start by extending your knees and lifting the weights. Don’t lock your knees at the top of the movement. Breathe out as you bring the footplate back to the starting position. This is one repetition of the leg press.

    4. Perform 3-4 sets of 10-12 repetitions. Select the weights according to your fitness level and the number of repetitions you’re aiming for. Beginners can perform with light weights and high repetitions to improve strength and endurance. Increase the number of sets and repetitions once you master this move.

    3. Leg Extension

    The leg extension is a weight training exercise that strengthens your lowqer body muscles. It’s an amazing move for isolating your quadriceps (the muscles in front of your upper legs). To perform the leg extension, you require a leg extension machine which can easily be found in a gym. Working on your quadriceps is important as it helps in the the movement of your knees. The quadriceps are the biggest muscle group in your lower body. Building strong quads helps in walking, jumping, squatting, playing sports and good posture.

    The flexibility of this exercise makes it a easy fit for any workout program whether it’s a full body or lower body workout. Adding the leg extension to your workout routine is beneficial for improving athletic performance.

    Doing leg extension requires strong knees therefore people with knee issues should perform other exercises mostly compound to train their quadriceps.

    Before performing leg extension it’s crucial to know the correct form. Below is the step by step guide to do this exercise correctly. Learning the correct form will allow you to train your muscles properly and prevent any risk of injuries.

    Step By Step Instructions

    1. Start by setting up the leg extension machine so that the pad is resting at the top of your ankles. Your knees should be bend at 90 degrees. Choose the weights that will allow you to perform around 10 to 15 repetitions.

    2. Get on the leg extension machine with your back pressed against the backrest. Grab the hand bars with an overhand grip. Engage your core and look in front. Lift the weights by extending your knees without locking them. Focus on the contraction of your quadriceps while lifting the weights. Breathe in as you raise the pad and extend your knees.

    3. Hold the position once you’re at the top of the movement. Slowly lower your feet back to the starting position by bending your knees. Breathe out while bringing the weights back to the start. This is one repetition of the leg extension.

    4. Keep increasing the intensity once you master the technique. For beginners, perform with light weights to build foundational strength for heavier weights and higher repetitions.

    4. Leg Curl

    The leg curl is a weight training isolation exercise that primarily works on your hamstrings and calf muscles (the muscles present at the back of your legs). To perform this move you require a leg curl machine which is mostly found in a gym or fitness center. The leg curl can be a great addition for your lower body workout program as it trains major muscle groups of your legs. Building strength in your hamstrings and calf muscles is necessary for doing daily activities with ease.

    Studies have shown that training your hamstrings helps in improving your performance in sports activities. Strong hamstrings will reduce the risk of injuries and improves flexibility of your joints.

    The leg curl is a great way to strengthen your hamstrings whether performed in a seated or lying position (both requires a machine). Doing either of these will give you same results. This isolation move is more efficient than many compound exercises in strengthening your hamstrings.

    Let’s learn about the right techniques to do this exercise. The full guide to do the leg curl is given below. Follow this step by step guide to perform this move correctly without any common mistakes to prevent injuries.

    Step By Step Instructions

    1. Start this exercise by adjusting the machine so your back is pressed against the backrest. Choose the weights according to your strength to complete the given number of sets and repetitions. Place your feet on the padded lever and your thighs below the lap pad. Keep your knees extended and grab the support handles.

    2. Brace your core and activate your hamstrings. Lower your feet by pressing in the padded lever and bending your knees as far as possible. Don’t arch your back while lowering the lever. Breathe in while moving your feet towards the ground.

    3. Pause the exercise when your knees are 90 degrees to the ground. Return to the starting position by slowly raising your feet. Breathe out while lifting your feet back to the start. This is one repetition of the leg curl.

    4. Repeat the same procedure for around 3 sets of 12 to 15 repetitions. Keep increasing the intensity of this move as you perform it regularly. For beginners, choose light weights for high repetitions to work on your muscular strength.

    5. Calf Raises

    Calves are a crucial part of your lower body that are often ignored. Your calf muscles are major part of many daily activities like walking, running, jumping or mostly any activity which requires working of your lower body. The calf raises is the most simplest and effective move to work your calves. This move requires no equipment and can be performed anywhere. Adding the calf raises to your workout routine will help you in doing the daily activities more easily. Working on your calves also improves your athletic performance by building agility and endurance.

    The procedure is simple, stand tall or sit on a flat bench with your feet flat on the ground. Raise your heels while standing on your toes and then lower back to the ground. Strong calf muscles helps in improving your flexibility and balance. Doing calf raises regularly will allow your fast twitch muscle fibers to perform explosive strength activities like sprint.

    Below is a detailed step by step procedure to do this exercise with correct form. Having a good form works on your muscles more effectively and prevent injuries.

    Step By Step Instructions

    1. Start this move by standing on a flat surface with your back straight and feet shoulder width apart. Retract your shoulders and engage your core.

    2. Slowly raise your heels as far as possible while standing on your feet. Focus on the contraction of your calves while raising your heels. Breathe in while lifting your body.

    3. Hold the position for a second. Now, lower your body back towards the ground. Don’t touch your heels on the ground when returning to the starting position. Keep your body stable on your toes throughout the movement to put maximum stress on your calves. Breathe out while bringing your heels down. This is one repetition of the calf raises.

    4. Aim for doing 3-4 sets of 10 to 20 repetitions. Keep increasing the number of sets and repetitions to challenge your strength and master the move.

    Day 5 (Abs)

    There are plenty of execrises to train your abdominal muscles. Even if you’re not doing exercises to hit them directly, your abs are engaged by most of the compound exercises to stabilize the movement. Your abs are a crucial part of any execrise which requires a stable movement of your body like push-ups, planks, squats or dynamic moves like single leg romanian deadlift. Whether you want to build six pack abs or need more definition in your abdominal muscles, targeting them directly is the best way. Your abs plays a huge role in enhancing of your overall physique.

    Even for better performance abs are important as they are the centrepiece of your body. Your core includes many important muscle groups like the rectus abdominis, transverse abdominis, internal and external obliques. These muscles are required in your daily life or while doing any exercise in the gym.

    The workout below contains five amazing exercises that trains all parts of your abdominal region. For beginner’s, these exercises will help in building the foundational strength and improves your posture naturally. Stronger abs also develops balance and stability in your body.

    1. Sit Ups

    Slightly different from crunches, sit-ups are a bodyweight exercise designed to isolate your upper abdominal muscles. Building a strong core with sit-ups helps in improving your performance in sports and reduces risk of lower back pain. The abdominal muscles worked during this move are the rectus abdominis, transverse abdominis and obliques.

    Sit-ups can be performed anywhere without any equipment therefore you don’t need to visit a gym to perform this move. It can be easily performed at your home on a yoga mat. Along with your physique, doing sit-ups helps in better digestion due to the strengthening of the abdominal muscles that are involved in the functioning of your intestines.

    This move is so popular among many fitness enthusiasts as it is simple and can be easily modified. You can challenge your core strength by doing sit-ups on a incline and decline bench or by holding weights.

    If done incorrectly this move can put strain on your lower back and hip flexors. To reduce the risk of injuries it’s important to learn the correct form. Below is a detailed step by step guide to do sit-ups correctly.

    Step By Step Instructions

    1. Start by placing a yoga mat on the ground. Now, get on your back and bend your knees. Place your feet flat on the ground and place your hands behind your ears or crossed to opposite shoulders.

    2. Activate your core and slowly curl up your upper body towards your knees. Focus on the contraction of your abdominal muscles. Breathe in while raising your upper body.

    3. Pause the movement for a second. Return to the start by bringing your upper body towards the ground. Breathe out while lowering your body back to the starting position. This is one repetition of the sit-ups.

    4. Aim for 4 sets of 7 to 12 repetitions. Keep increasing the number of sets and repetitions as you master this move.

    2. Flutter Kicks

    Flutter kicks are a wonderful exercise for your workout routine that targets your core. The major muscles involved are your lower abdominal muscles. The technique of this move mimics a swimming stroke. You don’t need any equipment as it’s a bodyweight exercise. You can also do it anywhere you want with a flat surface. Doing flutter kicks builds strength in your core which improves your posture, balance and prevents back pain issues. Flutter kicks also tones your abdominal muscles giving you an aesthetic physique.

    A strong core is important not only for gym but also for doing daily activities like reaching and bending more easier to do. It also boosts your athletic performance for different sports like football, swimming, basketball and tennis.

    Flutter kicks are a great alternative to other lower abdominal training exercises like V-ups, leg raises and mountain climbers.

    Step By Step Instructions

    1. Start by getting on your back with your body flat on the ground. Place your palms underneath your glutes. Look in front and engage your abdominal muscles.

    2. Raise your left leg above the ground slightly past your hip level. While raising your left leg, keep the other leg a few inches off the ground. Breathe in while lifting your left leg.

    3. Pause the exercise when your left leg is 90 degrees to the ground. Hold for about 2 seconds. Switch legs by lowering your left leg and performing the same procedure with your other leg. Breathe out while bringing your left leg down. This is one repetition of the flutter kicks.

    4. Repeat this procedure for 3 sets of 30 seconds. For beginners, start with 15 seconds and keep increasing the time as you perform this exercise regularly.

    3. Leg Raises

    Leg raises is a effective abdominal training exercise that targets your lower abs. This move is simple to execute as no equipment is required. You can also perform this exercise anywhere whether your home or a nearby park. Adding leg raises to your home workout program develops core strength and tones your abs at the comfort of your home. While training your abdominal muscles, it also improve flexibility in your hip flexors and lower back muscles. Working on these muscle groups prevents lower back pain and improves your posture and balance. If you have a sitting job then leg raises can be beneficial for your health.

    You can also try a more advanced variation known as hanging leg raises after mastering the standard exercise. Adding weights to standard exercise also increases it’s intensity. This can be done by wearing ankle weights or holding a dumbbell between your feet.

    Below is the complete guide to do leg raises with correct form. Following this guide will help you to master this move and prevents common mistakes and injuries.

    Step By Step Instructions

    1. Start this move by getting on a mat with your legs extended and together. Place your arms by your side with palms facing the ground. Beginners can place their palms under glutes to make the exercise easy to perform. Engage your core while keeping your body flat on the ground. Lift your legs a few inches above the ground with your toes facing away. Keep your chin tucked and look at the roof. All repetitions will start from this position.

    2. Raise your legs while keeping your upper body stable. Lift your legs until your knees are directly above your hips. Your legs should be 90 degrees with your upper body. Keep a slight bend in your knees while going up. Breathe in while lifting your legs.

    3. Hold the position at the top. Return to the start by bringing your legs back to the start. Breathe out while lowering your legs. This is one repetition of the leg raises.

    4. Aim for 3 sets of 10 to 15 repetitions. Increase the number of sets and repetitions as you perform this move regularly.

    4. Bicycle Crunches

    The bicycle crunch is a bodyweight exercise that primarily targets your abs and obliques. This move is perfect for beginners due to it’s simplicity. You can perform this exercise anywhere without any equipment. You can add bicycle crunches either in a abs workout or to a full body workout program. Both ways it’s going to be evry effective in strengthening your core.

    Doing bicycle crunches targets your rectus abdominis, transverse abdominis, internal and external obliques. The transverse abdominis is hard to target as it is the deep muscle of your core. The secondary muscles groups that stabilizes this move are your hamstrings, quadriceps and lower back muscles. The bicycle motion helps in toning your thighs and improves flexibility. Engaging your core develops athletic performance and helps in doing daily activities more easily.

    A full guide is given below to do this move correctly. Following this step by step guide will help in mastering this exercise while reducing the risk of injuries.

    Step By Step Instructions

    1. Start by getting down on your back with your knees bent. Place your hands behind your head and feet flat on the ground. Keep your upper body pressed to the ground.

    2. Engage your core and retract your shoulders. Slightly curl up your upper body. Lift your feet above the ground while keeping your knees at 90 degrees. Bring your left knee towards your right elbow while straightening the other leg. Keep both your feet higher than your hips. Rotate your torso so you can touch your elbow to the opposite knee. Breathe in while moving your moving your left knee towards your elbow.

    3. Pause the exercise and return to the start by doing a reverse motion. Breathe out while bringing your knee back to the start. Switch your legs and perform the same procedure. This is one repetition of the bicycle crunches.

    4. Do 3 sets of 12 to 20 repetitions with 30 seconds of rest between each set. As you master this move increase the number of sets and repetitions to challenge your strength.

    5. Plank

    The plank is the most simplest abdominal exercise that you can perform. It targets all the muscles of your core and requires no equipment. The secondary muscles involves your arms, shoulders, back and glutes. Studies have shown that isolation exercises like plank builds muscle better than dynamic exercises. The plank can be performed as a core test to measure your strength and stability. A strong core reduces stress on your joints and improves your posture. Doing this move regularly can boost your metabolism which will help in toning your muscles and losing fat.

    Building core strength is important as it is the basis for all the athletic movements. Strong core makes your bones strong as less stress is applied on your joints.

    Below is a step by step guide to perform this exercise correctly. Follow these instructions will help you to prevent common mistakes and injuries.

    Step By Step Instructions

    1. Start this exercise by getting into a push up position. Your palms should be shoulder width apart. Don’t lock your knees or hyperextend it. Your feet should be a few inches apart. This is the starting position for all the sets.

    2. Hold the position for 45 to 60 seconds. Rest for 30 seconds and repeat for 2 more sets. Breathe normally while holding the position. This is one set of the plank exercise.

    3. Keep increasing the number of sets and repetitions as you develop your strength. For beginners, try holding the position for at least 30 seconds.