Sit-ups
Target Muscle Groups: Abdominals
Starting Position: Lie on your back with your knees bent and hands behind your head.
Steps:
- Engage the core and lift the torso towards the knees, focusing on using abdominal muscles.
- Slowly lower back down to the starting position, maintaining control.
- Perform ten reps with each leg for three sets.
Sit-ups are a classic abdominal exercise promoting core strength and flexibility. The controlled movement reduces strain on the lower back, making it suitable for all fitness levels. [4]
Dips
Target Muscle Groups: Triceps, Chest, Shoulders.
Starting Position: Hold parallel bars with arms straight.
Steps:
- Lower the body by bending elbows until they reach a 90-degree angle.
- Push back up to the starting position by straightening the arms.
- Perform ten reps with each leg for three sets.
Dips target the upper body, specifically the triceps, chest, and shoulders, aiding in building strength and definition. [5]
Incorporating these exercises into your routine provides many benefits, ensuring a full-body workout and enhancing strength, stability, and flexibility. Whether you’re a fitness beginner or an experienced athlete, bodyweight exercises prove that effective workouts are achievable anywhere, anytime.
