7. Lunges

Spread your feet as wide as your shoulders, and bring your palms together at chest height to maintain balance. Lower your body down and hold this position for one full second before pushing yourself back up to the starting stance. Repeat this progressively, aiming for five to ten times per leg. It is incredibly important to keep your back perfectly straight to avoid any unnecessary strain on your lower spine.

6. Push Ups

Lay down flat on your stomach, then place your palms on the ground slightly wider than shoulder-width apart, getting on your knees with your legs crossed and hands firmly planted. Lower your chest until it is near the floor, and then powerfully push yourself back up. Repeat this motion twelve times for a solid upper-body workout that pairs perfectly with your lower body movements.

5. Knee Exercise

With your hands securely on your hips, take a step forward and flex both of your knees until your back knee gently touches the ground. Lift your heel and then return smoothly to your initial position. Repeat this five or six times, eventually working your way up to two full sets of twelve repetitions. You will naturally reach this level of performance in about two months of consistent practice.

4. Barbel Exercise

Holding a three-kilogram barbell or dumbbell in each hand, slightly bend your knees and lean your torso forward. With your palms facing your body, execute lifting movements by pulling the weights upward toward your chest, and then slowly lower your arms back down. You should aim to complete two sets of these exercises to effectively target your back and arms.

3. Weights

Take a three-kilogram weight in each hand and stand straight with your legs slightly apart for a stable base. Keeping your elbows tucked closely to the sides of your body, raise your forearms smoothly to curl the weights up. Perform this movement twelve times to build strength in your arms. This will set you up well for easy arm exercises in the future.

2. Situps

Lay flat on your back with your arms resting comfortably along your body, then flex your feet and pull your knees up toward your chin. Stretch one foot out at a forty-five-degree angle and then bring it back to its initial state, repeating the procedure with your other leg so it mimics the steady movement of a piston. Complete fifteen smooth moves like this to really engage your midsection and prepare for the final core routine.

1. Stomach Crunches

Stay on your back with your knees bent and your feet flat on the floor at thigh level. Lower your chin slightly toward your chest, and stretch your arms forward toward your knees as you raise your upper back so it no longer touches the floor. It would be best to perform this motion twenty times. If you don’t succeed on your very first try, take it slowly and then gradually increase your speed as you gain strength.

Only those who consume more calories than they ingest can truly lose weight, and the fun full body exercises presented here are great for reaching a strong, healthy physique. The more we build strength in our muscle mass, the more efficiently we burn fat, and this type of consistent body work simply requires dedication and persistence. Are you up to the challenge? It really is a lot of fun once you get started.