Working out is super important for our body. It boosts your mood and strengthens your body. It is the ultimate form of self-care. If you’re short on time or can’t get to the gym, don’t worry! There are many exercises that you can do, including a few exercises that tone and tighten your body.

Exercise can be tough because it’s not always easy to figure out which ones to do for specific body parts. Additionally, it can be hard to find the time to do them. That’s why we’ve found these ten exercises that target every single part of your body and only take 10 minutes a day!

1.Plank

Planks are an amazing exercise to tone your glutes, back and arms! It only takes 60 seconds a day (if you can’t do 60 seconds work your way up!) and is super easy. How to do a plank?

• Cross your hands together
• Place your elbows about shoulder-width apart under your chest
• Curl in your tailbone to straighten your back
• Hold for up to 60 seconds

2.Lunges

If you want to target your legs and glutes then there is no better option than lunges. Lunges help to improve balance and also promote functional movement in the body.  In short, performing lunges will give you your dreamy legs and buttocks. How to do lunges?

• Stand and keep your feet shoulder-width apart with hands at the side.
• Place your hand on the waist and extend your right leg forward. Bend your right knee till your thigh becomes parallel to the ground. Make sure your knee does not go beyond the right foot.
• Come back to the starting position and repeat with the left leg.

3.Push-ups

A push-up activates the maximum number of muscles in your body which not only tones the muscles but also builds endurance. When you engage in a push-up, most of the major muscles are engaged that help you to execute the movement. Push-Ups also improve cardiovascular health; stretch the muscles, promote the release of human growth hormone, and most importantly cultivate a strong body. How to do push-ups?

• Place your hand’s chest width apart
• Lower your arms until your upper arm is parallel to the floor
• Push back up to the original position

4.Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned. It helps to improve the flexibility of the legs and increase endurance. You can add resistance to your regular squats by performing wide squats, squats with a back kick, etc. How to do squats?

• Keep your feet flat on the ground
• Ensure your knees are behind your toes
• Your hips should be below the top of your knee
• Don’t round your upper back
• Keep your chest up

5.Standing Overhead Dumbbell Press

Overhead dumbbell press is yet another exercise that targets multiple areas at a time. It utilizes the shoulders, upper back, and core simultaneously to improve their strength. A standing overhead dumbbell not only works out the upper body but also engages the lower body. When you take the weights above your head, the lower body assists you to push the weight above with ease. How to do standing overhead dumbbell press?

• Start by standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your upper arms are parallel to the floor.
• Bracing your core, begin to push up until your arms are fully extended above your head.
• After a brief pause, bend your elbows and lower the weight back down until your triceps muscle is parallel to the floor again.

6.Burpees

If you are looking to work out the whole body simultaneously, then burpees are the exercise that you should do. It is a brutal bodyweight exercise that helps to burn fat faster while building muscles. With burpees, you can work out your arm, legs, chest, core, glutes, and many more parts. It is a wonderful way to take your heart rate up and build up balance and coordination too. The best part about doing this exercise is that you don’t need any equipment to do it. How to do burpees?

• Start by standing upright with your feet shoulder-width apart and your arms down at your sides.
• With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a push-up position.
• Jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.
• Stand up straight, bring your arms above your head, and jump.

7. Table Top Leg Extension

This exercise is great for your thighs and bottom! It’s a great variation on your typical tabletop exercise. For added benefit, use some ankle and wrist weights. These will give you some added resistance and more exercise. How to do tabletop leg extension?

• Prop yourself up on your hands and knees
• Stretch one leg up and back
• At the same time, stretch the opposite hand up and forward
• Hold for five seconds
• Return to starting position and work the opposite side

8.Dead Bug Exercise

Despite the creepy name, this exercise is also great for your core. It’s called the “dead bug exercise” because you sort of look like a bug lying on its back. Weird…How to do dead bug exercise?

• Lie on your back and stretch your arms up to touch your knees
• Lower one leg and arm down until it almost touches the floor, keeping the opposite leg and arm in the same position
• Return to the initial position and work the other half

9.Sit-ups

Sit-ups are a convenient way to develop your abdominal muscles. Some may think sit-ups are too basic, but they are a very effective form of exercise. If you struggle with lower back issues, consider doing crunches so that you only have to lift your lower back and shoulders off of the ground. How to do sit-ups?

• Start by lying on the ground on your back with your knees bent, feet flat, and your hands behind your head.
• Keeping your feet glued to the ground, begin to roll up from your head, engaging your core throughout. Don’t strain your neck during the upward motion.
• When your chest reaches your legs, begin the controlled phase back down to the starting position.

10.Glute Bridge

The glute bridge effectively works your entire posterior chain, which isn’t only good for you, but it will make your booty look perkier as well. Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down. How to do the glute bridge?

• Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings.
• Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line.
• Pause 1–2 seconds at the top and return to the starting position.

The Four-Week Plan

Now that you know how to do the exercises, here is the four-week plan to get you toned and in shape!

Week 1: Do the following for six days:

• 2 minutes plank;
• 1-minute lunges
• 1-minute push-ups;
• 1-minute squat
• 2-minutes standing overhead dumbbells press
• 1-minute burpees
• 1-minute tabletop leg extension
• 1-minute dead bug;
• 1-sit-ups;
• 1-glute bridge;

Have a ten-second break between the exercises.

Week 2: Alternate the following sets for six days.

Set 1:

• 3 minutes plank;
• 3-minute lunges
• 3-minute push-ups;
• 3-minute squat
• 3-minutes standing overhead dumbbells press

Have a 15-second break between the exercises.

Set 2:

• 3-minute burpees
• 3-minute tabletop leg extension
• 3-minute dead bug;
• 3-sit-ups;
• 3-glute bridge;

Have a 15-second break between the exercises.

Week 3: repeat the Week 1 set.

Week 4: repeat the Week 2 sets.

If you follow this for the full 4 weeks, you’ll be looking and feeling better than ever before! Start moving!Also check out – Time To Change In 2022 – 10 Sure Shot Ways For Sustainable Fitness Goals