Top 5 Total Body Exercises

People going to the gym often do so to achieve a perfect figure, for weight loss, to develop tough six pack abs or for similar reasons. Exercise routines  are often  tailor made, focusing on the needs of an individual. However, such exercise routines may focus on a single body part like the chest muscles, upper arms or lower abdomen.

These exercises are beneficial of course, but in the long run total body exercises are more beneficial in giving you toned and strong  muscles, optimum health and an active lifestyle. For this, you need not apply radical changes to your exercise routine. Simply incorporate these total body workouts that we have outlined here, into your existing exercise regimen.

Effective Total Body Exercises

Body Squat With Medicine Ball

Stand with your feet shoulder width wide. Hold a light medicine ball with both your hands in front. Squat down by bending your knees and lowering your rear to the floor. Your thighs must be parallel to the floor. Now lower your hands till the medicine ball touches the floor.

Keep your back and head straight. Return to the starting position and lift the medicine ball straight above your head. Repeat the body squat and lower the ball to the floor again. Perform this exercise 10 times in three sets of repetitions.

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‘V’ Push Up

Lie on the floor face down. Assume a push up position initially. Then keep your feet hip width apart and slowly raise your hips so that your body forms a ‘V’ shape, upside down. Lower the front part of your body till your chin almost touches the floor.

Then raise your head and shoulders upwards while lowering your hips simultaneously. Slowly perform the reverse steps and resume starting position.

Bicep Curl With Step Climb

Stand at the bottom of a staircase with an 8 pound dumbbell in each hand. Slowly climb each step while doing bicep curls with the dumbbells. For bicep curls, you have to bend your elbows to raise your hands till shoulder height, palms facing inwards.

Now slowly move the dumbbells away from the shoulders by lowering your elbows and hands. Once you reach the top of the staircase, walk down the stairs without doing the bicep curls. Repeat this 5 to 10 times depending on the number of stairs.

Leg Extension

Stand straight, holding a dumbbell in both hands. Extend your right leg behind you and keep your toe on the floor. Lean forward at the hips. Bring your chest forward, facing the floor.

Keep your arms straight in front of you, forming a T-shape at your shoulder. Keep your head aligned with your neck. Once done, count till two and resume starting position. Perform 10 repetitions with alternating legs.

Diagonal Grasp

Stand straight. Hold a medicine ball with both your hands at your chest. Lift the medicine ball diagonally upwards to the right.

At the same time, extend your left leg to the left side, forming a diagonal line from your left foot to the medicine ball. Slowly come back to starting position. Repeat this exercise 10 times with each leg.

Do these total body exercises regularly to achieve complete fitness for your body.