Push ups, sit ups, squats, jumping jacks/side straddle hops, pull ups, dips, and running are some of the best exercises for health and fitness. These exercises are known to build strength, endurance, and cardiovascular fitness. They are simple and can be performed without any equipment or gym membership. Moreover, there are variants for each of these exercises that cater to people who are too weak, too fat, or have issues with range of motion or mobility. In addition, suspension straps and rubber resistance bands can be used as assistance exercises to help people perform these exercises.
Push Ups
Push ups are one of the most popular exercises for building upper body strength. They work the chest, triceps, shoulders, and core. However, some people may find push ups difficult to perform because of weak upper body strength or shoulder mobility issues. Variations of push ups can be performed to accommodate different fitness levels. For example, knee push ups can be performed for people who are unable to do full push ups. Incline push ups can be performed by placing the hands on an elevated surface to reduce the amount of weight being lifted. Push up variations can be performed to increase the difficulty of the exercise, such as decline push ups, spiderman push ups, and diamond push ups.
Sit Ups
Sit ups are an effective exercise for building abdominal strength. They target the rectus abdominis and oblique muscles. However, people who are overweight or have back issues may find sit ups difficult to perform. There are alternative exercises that can be performed to build abdominal strength. For example, planks and side planks can be performed to build core strength. Russian twists and bicycle crunches are alternative exercises that can be performed to target the oblique muscles.
Squats
Squats are a compound exercise that works the quadriceps, glutes, hamstrings, and core. They are one of the best exercises for building lower body strength. However, people who are overweight or have mobility issues may find squats difficult to perform. Variations of squats can be performed to accommodate different fitness levels. For example, chair squats can be performed by sitting on a chair and standing up, which reduces the amount of weight being lifted. Wall squats can be performed by leaning against a wall for support. Squat variations can be performed to increase the difficulty of the exercise, such as jump squats, pistol squats, and goblet squats.
Jumping Jacks/Side Straddle Hops
Jumping jacks/side straddle hops are an effective exercise for building cardiovascular fitness. They are a great warm up exercise and can be performed anywhere without any equipment. People who are overweight or have joint issues may find jumping jacks/side straddle hops difficult to perform. Low-impact variations of jumping jacks can be performed to accommodate different fitness levels. For example, stepping jacks can be performed by stepping side to side instead of jumping. Alternating step jacks can be performed by stepping forward and back instead of jumping.
Pull Ups
Pull ups are an excellent exercise for building upper body strength, especially the back and biceps. They are also one of the most challenging exercises to perform. People who are unable to perform full pull ups can perform assisted pull ups using resistance bands or a machine that reduces the amount of weight being lifted. Inverted rows can be performed as an alternative exercise to build back strength.
Dips
Dips are an effective exercise for building triceps and chest strength. They can be performed using parallel bars or by placing the hands on an elevated surface, such as a bench. People who are unable to perform full dips can perform assisted dips using a resistance band or by placing their feet on the ground for support. Push ups can also be performed as an alternative exercise to build triceps and chest strength.
Running
Running is an effective exercise for building cardiovascular fitness and endurance. It can be performed anywhere without any equipment. However, people who are overweight or have joint issues may find running difficult to perform. Low-impact alternatives to running can be performed to accommodate different fitness levels. For example, walking, cycling, swimming, or using an elliptical machine can provide similar cardiovascular benefits without the impact on the joints.
Assistance Exercises using Suspension Straps and Rubber Resistance Bands
Suspension straps and rubber resistance bands can be used as assistance exercises to help people perform push ups, squats, pull ups, dips, and other exercises. Suspension straps can be used to perform assisted squats, push ups, pull ups, and dips. Rubber resistance bands can be used to perform assisted pull ups, dips, and other exercises. Resistance bands can also be used to increase the difficulty of exercises, such as squats, lunges, and bicep curls.
Conclusion
Pushups, sit ups, squats, jumping jacks/side straddle hops, pull ups, dips, and running are some of the best exercises for health and fitness. Variations of these exercises can be performed to accommodate different fitness levels and to address mobility or weight issues. Assistance exercises using suspension straps and rubber resistance bands can also be used to help people perform these exercises. By incorporating these exercises into a regular fitness routine, individuals can improve their overall health and fitness levels.