In fitness, as we know, there are plenty of exercises that you can do. Some work the back muscles. Some work the legs, others the arms, and others the core and the abs. Nonetheless, 4 essential exercises that work all body parts must be learned. 2 of them work the legs, front and back. The 2 others work the upper body, chest, and back- so front and back again. 2 are pulling exercises, and the other 2 are pushing exercises. This is why by working and mastering these 4 moves, you can find the balance and work out all parts. Then there is a 5th one who can help to strengthen everything. These 5 moves are compound movements, meaning they work several muscles simultaneously.
Let’s get deep into it.
Best exercises to work out all your body parts
1 – Squat exercise
The squat works mainly on the front legs, even if they will work in different parts of your legs. It depends on the way you position your feet. The more you open your stand position, the more the side of your legs will be involved. The squat is probably one of the best exercises in the world as it also works your core, calves, etc…
This exercise is one of the best exercises to work out the body.
This move is used a lot when the goal is to lose weight as the legs are the most significant muscle in the body, so when you are working them, you are burning plenty of calories, especially when you’re doing jumping squats. It also works on your cardiovascular system.
The critical points to doing a perfect squat
Put your feet shoulder-width apart to start the squat, even a bit beyond if you feel more comfortable. Put your toes looking on their sides.
When you go deep down, don’t go further than 90 degrees on your knee to not overextend your tendons and ligaments. In the move of getting down, put your weights on your hips to protect your knees. Your knees must be behind your toes when you are in the lower position. Always! Use a mirror to check. Lift up your chest and always look forward to you.
Suppose you can’t go to a 90-degree angle when you do. Go to 60/70 degree reach. If you are not confident enough initially, use a chair for sitting on and do several sit and go up, which is also a squat movement.
Related → Health benefits of squats
2 – Deadlift exercise
The second move on your leg again. However, the deadlift will work primarily on your back legs. The lower back, upper back, and bottom can also be involved a lot in this great exercise as the squat is more into the pushing part, which works your front body. Mixed with the deadlift, which works your back body, it gives you the perfect balance by doing these twos perfectly. You can try to do a superset, one set when you do squats followed by one deadlift then you already have a perfect workout.
The deadlift might be hard to do at the beginning, and it might take some time to do it with the perfect form, but once it’s done it’s one of the best exercises to work out the body, and it’s a great compound exercise. You can use the help of a personal trainer to learn the movement correctly.
At Pret-a-Train, we use many of these two legs to move when our client wants to tone up or lose weight. These two moves are essential to be mastered.
The important points to doing a proper deadlift
Again keep your chest up and look forward, especially when you lift the bar or the elastic bands. The deadlift is easier to make with some weights without material. This move differs from the squat as you have to put your hips more behind than low to feel the extension on your back legs on the movement of getting down. When you’re doing it, look forward and at the end, put your shoulders on your back to finish the action to feel and work on your upper back level. This, again, is a compound exercise as several muscles are involved.
3 – Push-up exercise
Push-up work on your chest. That is why this is the perfect guy exercise, even if it can be suitable for your girls and makes their chests more toned and fit.
The press-up is the most renowned and best exercise to work out the upper body.
The push-up then works your front body. Pushing exercise as is the name mentioned. Many variations exist to work different parts of your body and add more difficulties.
The essential points of doing a proper push-up
Position your hands on your chest line out of your shoulders. When getting low, put your chest down in the line of your hands.
Engage always your abs. I know it’s hard to do. But it’s unfortunate that many people, when doing push-ups, round their back and can hurt themselves by doing that.
If you cannot do proper full push-ups, try to start to be on your knees, then make a move.
Related –> How to get bigger arms in a month
4 – Pull-up exercise
Hehehe. That one can be the hardest of all these best exercises which work your all body.
This is a back exercise pulling one. Suppose it’s too hard to pull you up. You can use a machine or get the balance for a back workout. You can substitute that one with the rowing exercise. The good thing is that you need a bar if you can pull yourself up. If you are into rowing for your back, you can use a TRX.
It could also be good to start by doing chin-ups involving your back and biceps. The more muscles are concerned, the easier it can be. But easy is not a word that we can assimilate to pull up. I recommend you use a TRX or a machine to work on that part. If you are not into the gym. You can skip that one and go on to the next one, the fifth-best exercise. The plank works on your all back and core as well.
The essential points to a perfect pull-up
Position your hands on a pull-up or chin-up, which is prone or supine.
Keep your chest up again and your core engaged. Lift yourself up and try to reach the bar with your chest. Bend your knees and your feet on the back when you lift up.
Related –> Street workout 101; Exercises and programs
5 – Plank exercise
And finally, the plank. We can’t leave that one, which works on the truck of your body, which sustains you every day, which makes you stand. How can I tell you how much you need to do the plank?
Plank helps you to keep your back free of pain. A perfect plank can help you to strengthen your abs, making your body stronger and allowing you to do all 4 movements we just saw more perfectly. Planks help you to lose inches off your waist and work on the deep muscles around your spine. So this is how much plank is essential. Personal trainers can be obsessed with that one cause this is the one that makes you stand daily.
The critical points to doing a proper plank
You can position yourself on the palm of your hands or your elbows. The goal is to put your belly button into your stomach. And keep your back as straight as you can. Again use a mirror to help you to see if you have your back straight. If you feel too much tension on your lower back, you can use the cat position and round a bit your back into the air, not into the floor, to not have the back curve, which will make too much tension on your lower back.
A perfect plank is like doing a coffee table where everybody can put his cup of tea on his back. If it’s too hard to stand your feet, put your knees down first. Then when you’re ready, level up the table.
These 5 exercises are the ones which will make you work your all body. You can be fit and healthy by just doing these ones consistently and mastering them. Improve your standing, lose weight, build muscle and be more energetic and robust. Focus on the form. Focus just on doing them well.
I hope this article will help.
Be strong, healthy, and consistent.