Best 13 Simple Exercises
Barbell Deadlift is a strength exercise that works your hamstrings, glutes and spinal erectors and is a great challenging move. When done correctly, it can effectively target your buttocks, legs, lower back, lower body and upper legs. It requires barbell to do.
How to do Barbell Deadlift
To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip.
Bend down at the knees with your back straight, chest out, head facing forward and pull up on the barbell with the driving force from your heels.
When you raise the barbell up, hold your back straight and pull forward.
Once the barbell reaches your ankles, raise up with your chest until the bar has hit your thighs so your legs are completely spread.
Repeat this exercise for as many repetitions as needed
2. Downward Dog
Downward Dog is an integral part of yoga practice that helps the student easily flow from one position to the next. When done correctly, this iconic pose should leave your shoulders, core and legs feeling strong and engaged in a deep stretch.
How to do Downward Dog
Stretch your hands wide on the floor with your shoulders internally rotated. Position your feet hip-width apart. With your chin tucked into your chest and pelvic floor engaged, lift your hips and gaze at your toes through your legs. Keep your legs straight and your heels on the mat. Your body should look like an upside-down "V".
Windmill is a bodyweight exercise that works your abs, hamstrings, deltoids, wrist flexors, front deltoids and side deltoids and is a great easy move. When done correctly, it can effectively target your arms, core, legs, lower body, shoulders, upper body, upper legs and waist. It requires no equipment to do.
The plank is an isometric exercise that strengthens the entire torso, particularly the core. A standard plank is a simple and essential exercise for any fitness regimen, but correct alignment and positioning is critical for maximizing its benefits.
How to do Plank
Start out by sitting on all fours and aligning your hands right below your shoulders holding your knees under your thighs.
Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight
Keep this place for around 30 seconds to a minute.
Free, move back to the starting point and repeat for as many occasions as you would like to complete this exercise.
Pull-Ups is a strength exercise that works your lats and is a great simple move. When done correctly, it can effectively target your back. It requires pull-up bar to do.
How to do Pull-Ups
Hold the bar with the hands faced outward.
Lift your self up until your head is above the rim.
Stop for a few seconds.
Pull yourself back gently.
Repeat for the required number of reps.
With an improved exercise, don ankle weights.
Warrior Pose 1
Warrior Pose 1 is a bodyweight exercise that works your abs, deltoids, quadriceps, splenius and side deltoids and is a great basic move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, neck, shoulders, upper body, upper legs and waist. It requires no equipment to do.
How to do Warrior Pose 1
Start out by walking laterally on the left leg so both legs are 3 feet apart.
Then raise the left knee at a 45 degree angle to your front foot and lunge into the right hip.
Hold the left leg straight and move the glutes and knees in the direction of the right and lift your arms upward in a complete stretch.
Keep this article for around 5 to 10 breaths and then turn sides.
Dumbbell Shoulder Pres
Dumbbell Shoulder Press is a strength exercise that works your traps, deltoids and front deltoids and is a great simple move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. It requires dumbbells to do.
How to do Dumbbell Shoulder Press
The dumbbell shoulder press is a variant of the traditional military press that places greater emphasis on the trap muscles and deltoid muscles.
Start off with a dumbbell in each hand, with the palms faced forward and your knees at knee height, and sitting on a bench keeping your abs close.
Slowly stretch your arms and lift the dumbbells up so your arms are straight and each dumbbell is over your head.
Repeat before you hit the top spot and you sense a pinch in your shoulder muscles and keep for a count.
Go back to the starting point and replicate for as many reps and sets as needed.
Repeat until the hands are once again at the shoulder point.
Should not place your elbows in the top position of this exercise.
Through twisting your elbows you are vulnerable to very severe accidents.
You are also required to do a version of this movement on an exercise disk.
Dumbbell Squat is a strength exercise that works your quadriceps and glutes and is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires dumbbells to do.
How to do Dumbbell Squat
The dumbbell squat exercise is a great workout for the lower body and uses dumbbells instead of a barbell to complete the motion.
Start off grabbing a dumbbell in each hand, placing your feet slightly wider than shoulder-width apart with your knees and toes pointed outward.
With your abdomen firmly pulled back, gradually fall by bending at the knees and hips in a squatting motion.
Continue to slowly lower yourself as far as you can control without letting your body shift towards your toes.
When in the decreasing role for as far as you can go back, keep for a count and then gradually move to the starting point.
Repeat with as many reps and sets as needed.
9. Pigeon Pose
Pigeon Pose is a none exercise that works your hamstrings, quadriceps, glutes and hip flexors and is a great easy move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, thighs and upper legs. It requires mat to do.
Wide Grip Pulldown Behind The Neck
Wide Grip Pulldown Behind The Neck is a strength exercise that works your lats and is a great simple move. When done correctly, it can effectively target your . It requires weight machine to do.
How to do Wide Grip Pulldown Behind The Neck
Start off by sitting on a bench that has a pulldown bar or on a lat-pulldown unit.
Place each of your hands on the bar so that it is about a foot from your head and then gradually draw down the bar behind your back.
Slowly draw back until the bar is at the base of your neck and contract your shoulder muscles.
Keep this spot for a count and head back up to the starting position.
Be sure that you do not lift too much weight or weight that is unmanageable because it will contribute to injuries or spinal damage.
Standing Hamstring Stretch
Standing Hamstring Stretch is a bodyweight exercise that works your abs, calves and hamstrings and is a great basic move. When done correctly, it can effectively target your core, legs, lower body, lower legs, upper legs and waist. It requires no equipment to do.
How to do Standing Hamstring Stretch
Begin by standing straight up with your arms on your chest with one knee stretched out on your foot on either an exercise ball or table.
Take your hands and then press back on your inner thighs sensing a stretch and keep for around 15 to 30 seconds.
release the strain and then stretch the hamstring by pressing your feet into the bench or exercise ball and stay for 15 to 30 seconds.
Go back to the starting point and repeat with opposite side.
12. Glute Bridge
The Glute Bridge is a lower-body exercise that tones your glutes, hamstrings and core. It is an easy exercise to do at home because it does not require any equipment — you simply lift and lower your hips to strengthen the targeted muscles.
How to do Glute Bridge
Lay on your back with your legs bent and your feet flat on the floor. Place your arms behind you, palms flat on the concrete.
Holding your back, arms and feet steady, raise your legs so you build a clear line across your chest and thighs. Engage the glutes to optimize the relaxing workout. Drop the shoulders to the ground, then repeat.
Dumbbell Stiff Leg Deadlift
Dumbbell Stiff Leg Deadlift is a strength exercise that works your and is a great basic move. When done correctly, it can effectively target your buttocks, legs and lower body. It requires dumbbells to do.
How to do Dumbbell Stiff Leg Deadlift
Start out standing up straight, foot shoulder width apart and keeping a dumbbell in each pocket.
Thus holding your back straight as possible and legs rigid, gradually drop your upper body down onto the floor along with the dumbbells.
Hold the weights at the ends of your thighs, getting a pull in your hamstrings on the way off.
Keep for a count until you hit the lowest point imaginable, squeeze with your hamstrings and glutes and return back to the starting spot.
Continue with as many reps and sets as needed.
Looking for more?
Check out these 667 exercises which target your lower body, legs, upper legs, core and waist. Most of them require either no equipment or barbell, mat, weight machine or pull-up bar and you can do them either at gym or at home or outdoor.
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Frequently Asked Questions
How many simple exercises are there?
Now we have 667 such exercises in our Directory.
What muscles do these exercises target?
Most of the exercises work abs, hamstrings, deltoids, quadriceps and glutes.
Where can one do these exercises?
You can do most of these exercises either at gym or at home or outdoor.