8 Moves To Workout Every Day

Although many people dread working out and avoid it, movement can help you feel better in your body on a daily basis. With these easy and effective fitness moves, you can get stronger and feel good doing it. Some high-impact exercises aren’t appealing — working out is all about finding something that you enjoy and that makes you feel more fulfilled. Here are the most essential moves that can be completed (and modified) by all energy and fitness levels. They can all be done without any equipment, but you can add on resistance bands to increase challenges over time.

1. Plank

Whether it’s done on the forearms or the toes, this is one of the best strengtheners for the lower back and core. You can work up the time you spend on this, but start out holding one for 20-30 seconds. You can make it harder by holding for longer and doing knee taps on the ground, and you can make it easier by planking from your knees. It also makes progressing to a full pushup much easier. To target the obliques, do a side plank.

2. Downward Dog

A staple in yoga, the Downward Dog position stretches out your hamstring while lightly activating your core. It can help in flexibility and mobility training. Just push your hips into a V with your palms pressed into the floor. You can alternate between this position and a plank to work the core, and you can also transition into a lunge pose or three-legged dog. There are tons of ways to work the body with this pose — get creative!

3. Squats

A popular lower body strengthener, squats are a versatile way to burn out your muscles. Beyond working the glutes and the legs, it can get your heartbeat up and act as a form of daily cardio for 10-20 minutes. You can do a sumo squat, in which your legs are wider than your hips if you suffer from knee issues. Experiment with narrowing or widening your stance and consider adding a pulse or static hold. To add a challenge, you can also put a resistance band around your thighs.