Hello Guys, Thanks for visiting our website. Today we will talk about the “Top 10 Most Important Whole Body Workouts” and how we can do those workouts at home. So let’s dig into the topic and read in brief.
The gym is such an “everyone for themselves” environment, everyone has their go-to workouts, routines, and setups. Some exercises will always be beneficial to your regimen regardless of how you approach them. Most exercisers’ plans must include these ten exercises.
Top 10 Whole Body Workouts
A plank is a great whole-body workout. It is a quick and efficient core exercise that targets the entire body while also promoting strength and stability development. It could also help with flexibility. The plank exercise can be done in various ways, but the basic technique is to keep your body parallel to the ground with your stomach facing up and lift your chest primarily with your hands or elbows.
- Engage your core throughout the movement to avoid straining or injuring your back.
- Maintain a straight line from your head to your heels. Your back should be flat, and your buttocks should be down, not up.
- Prioritize quality over quantity. If your form begins to deteriorate, stop or drop to your knees to finish your time for the day.
The squat is a dynamic strength-training exercise that requires you to use multiple muscles in your upper and lower bodies at the same time.
Many of these muscles help you with daily activities like walking, climbing stairs, bending, and carrying heavy objects. They can also help you with athletic-related activities.
Squats can help you improve your exercise performance, reduce your risk of injury, and move more easily throughout the day.
- Stand with your feet shoulder-width apart and your arms at your sides, straight down.
- Begin to push your hips back, bending your knees as if you were going to sit down while bracing your core and maintaining a proud chest. Make sure your knees don’t cave in. Pause when your thighs are parallel to the floor.
- Return to the starting position by pushing up evenly through your entire foot.
3. Bent Over Rows
The bent-over row is primarily beneficial to your back muscles, and as they strengthen, your posture will improve, allowing you to droop less. Direct stimulation of your lats, traps, rhomboid, and rotator cuffs is extremely beneficial to your body. What’s not to like about a more muscular back and improved posture?
- Start with a lightweight if this is a new movement for you to ensure proper form.
- Keep your knees slightly bent and hinge at the hips to protect your lower back. Throughout the movement, maintain a neutral spine.
- Slowly execute the movement. Swinging the weight up will cause your head to shoot forward and your back to arch, increasing your risk of injury.
- As you perform the movement, keep your head in line with your torso. Look at a spot on the floor about 12 inches in front of where the barbell starts.
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4. Bench press
A bench press is a great whole-body workout. This can be used to build many upper-body muscles. This exercise can be done with a barbell or dumbbell. Bench presses should be performed frequently as part of an upper-body workout for increased strength and muscle growth.
- To avoid pressing with rounded shoulders, draw your shoulder blades back behind you.
- Use an overhand grip on the barbell, with your thumbs on the outside of your closed fist. Your arms are slightly wider than shoulder-width apart, and your upper arms are at a 45-degree angle to the body.
- Remove the barbell from the rack while keeping your elbows locked. (Do not move the bar directly from the rack to the chest position in an arc.)
- Inhale as you lower the bar to your chest, just below the nipple line.
- Exhale as you extend your arms and press the bar above your chest. Concentrate on the ceiling rather than the bar.
- Lower the bar until it is just above your sternum. This is where the next bench press will begin.
5. Romanian Deadlift
Romanian deadlifts are great for hamstring, glute, and lower back strength, and injury prevention. A strong and powerful posterior chain in your back has a significant impact on your overall strength, movement, and mobility.
- Hold the bar at hip level with an overhand grip.
- Maintain a straight spine by drawing your shoulders back.
- As you lower the bar toward your feet, push your hips back.
- To get into a standing position with the barbell in front of your thighs, press your hips forward.
6. Hip Thrusts
This exercise is popular among female gymgoers, but men should not overlook it… The glutes are your body’s largest muscle group (relative size). This action smacks them in the face. Strong glutes will benefit squat and deadlift movements, as well as a healthy back, flexibility, and injury prevention.
- Position yourself with your back against an elevated surface (such as a bench or a box), knees bent, and feet flat on the ground.
- The bench should be just below your shoulder blades, with your feet shoulder-width apart. Your elbows can rest on the bench.
- Push through your heels, keeping your chin tucked until your thighs are parallel to the floor — your legs should form a 90-degree angle.
- Squeeze your glutes at the top, then return to the beginning.
7. Push Ups
Pushups help to develop upper body strength. They work on the shoulders, pecs, and triceps. When done correctly, they can also strengthen the core and lower back. Pushups are a simple and effective strength-training exercise.
- Pull your belly button toward your spine to contract your abs and tighten your core.
- Inhale as you slowly bend your elbows and lower yourself to the floor, aiming for a 90-degree angle between your elbows.
- Return to the starting position by exhaling while contracting your chest muscles and pushing back up through your hands.
8. Pull Ups / Inverted Rows
Another excellent back exercise that will tone it like nothing else. It will also test your grip and require strong core stability and upper body strength. Full, assisted, and even inverted pull-ups are examples of pull-up variations.
- Begin by placing yourself beneath the center of a pullup bar. Grab the bar with both hands, palms facing away from you. Your arms should be straight above your head.
- Wrap your fingers around the bar and your thumb under it, almost touching your fingertips.
- Check that your hands are slightly wider than shoulder-width apart.
- Lower your shoulders.
- Bring your shoulder blades together, as if you were attempting to squeeze a lemon.
- Cross your ankles and lift your feet completely off the floor. This is known as a “dead hang.”
- Pull while lifting your chest slightly. Pull your elbows in toward your body until your chin is above the bar.
9. Hamstring Curl
The hamstring curl, also known as a leg curl, is a leg-strengthening exercise. Bend your knees and move your heels toward your butt while the rest of your body remains still.
The exercise is typically performed on a leg curl machine. However, if you don’t have gym equipment or a gym membership, you can do hamstring curls at home.
- Place your feet hip-width apart. For balance, place your hands on your waist or a chair. Transfer your weight to your left leg.
- Bend your right knee slowly, bringing your heel toward your buttocks. Maintain parallel thighs.
- Lower your foot gradually.
- Perform 12 to 15 reps.
- Repeat with the opposite leg.
10. Overhead press
Some people prefer the standing barbell overhead press to the bench press. This exercise, which can be done standing or sitting, puts a lot of strain on your abs and all the supporting muscles that are used to push the barbell (or dumbbells) upward.
- Place the bar on your front shoulders and place your hands next to your shoulders.
- Over your head, press the bar until it is balanced over your shoulders and mid-foot.
- At the top, lock your elbows and shrug your shoulders to the ceiling.
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Good day, and welcome to Fitthour. My name is Shubham Vijay, and I am a certified personal trainer and nutrition coach with 6 years of experience in the fitness industry. At Fitthour, we specialize in types of training, such as strength training, cardio, or HIIT, and our mission is to help clients achieve their fitness goals and improve their overall health.