Top 3 Exercises You Should Be Doing Every Day
1. Romanian Deadlift (RDL)
The Romanian deadlift is a great exercise for strengthening the muscles in your back and legs and actively lengthen your hamstrings to prevent lower back tightness. It can also improve your balance and stability, and can help to prevent injuries. It can help to improve your posture and can be a great way to challenge your muscles in a new way.
To do a Romanian deadlift, follow these steps:
- Stand with your feet shoulder-width apart and hold a weight in front of your thighs with an overhand grip (palms facing down). Your arms should be straight and your back should be straight.
- Keeping your back straight and your arms straight, slowly bend at the hips and lower the weight towards the floor.
- Once you feel a stretch in your hamstrings, pause for a moment and then slowly raise the weight back to the starting position.
- Repeat for the desired number of repetitions.
2. Glute Bridge
To do a glute bridge exercise, follow these steps:
- Lie on your back with your knees bent and your feet flat on the floor.
- Place your arms at your sides, palms down.
- Engage your core and glutes, and push through your heels to lift your hips off the ground.
- Hold the position for a few seconds, and then slowly lower your hips back down to the ground.
- Repeat for several repetitions.
The benefits of the glute bridge exercise include:
- Improved glute strength and activation. The glute bridge exercise works the glute muscles, which are important for maintaining proper posture and stability. Strong glutes can also help to prevent injuries and improve athletic performance.
- Increased hip mobility. The glute bridge exercise can help to increase flexibility in the hips, which is important for maintaining good posture and avoiding pain or discomfort.
- Reduced back pain. By strengthening the glutes and core muscles, the glute bridge exercise can help to alleviate back pain and improve posture.
Overall, the glute bridge exercise is a simple and effective movement that can help to improve glute strength, hip mobility, core stability, and reduce back pain.
Plank exercises are great for strengthening your core muscles, including your abs, obliques, and lower back. They can also improve your posture, balance, and stability.
To do a plank exercise, follow these steps:
- Start by getting into a push-up position, with your hands placed slightly wider than shoulder-width apart and your body forming a straight line from your head to your heels.
- Engage your core muscles by sucking in your belly button and pulling your belly up towards your spine.
- Hold this position for 30 seconds to 1 minute, making sure to keep your body in a straight line and your core muscles engaged the entire time.
- To make the exercise more challenging, you can raise one leg off the ground, hold a weight in one hand, or try moving your arms in and out from a straight position to a shoulder-width position.
Incorporate these movements into your routine and you will maintain a strong, stable base of functional movement throughout your body!