Body types can vary, and the three main categories include ectomorphs (long, lean, with little body fat), endomorphs (lots of body fat and muscle gain), and mesomorphs (athletic, solid, & strong).
By now, you would wish to be in the last category, and sincerely mesomorphs are gifted by nature with a healthy metabolism that helps them manage their weight without too much effort.
But what about us who either lie in the endomorph or ectomorph category? Well, we are the prime targets for the fitness and wellness industry!
According to a recent study by Policy Advice, the global fitness club industry is worth over $87 billion, with over 200,000 health and fitness clubs around the world.
Furthermore, the US, Germany, and the UK have the highest number of fitness club memberships, with over 174 million club members worldwide.
Moreover, the US’s health club industry produces revenue of $35.03 million from 2000 to 2019, while the global gym industry is valued at $96.7 billion by 2020, with over 184 million memberships.
In light of this information, let’s take a quick look at some of the best exercises that can help anyone regardless of their body type.
Burpees involve a squat thrust with an additional stand between repetitions and are considered one of the most comprehensive, full-body exercises that can also be used for strength training.
It is also a great aerobic exercise. Burpees focus on full-body calisthenics targeting large muscle groups in the body. A standard variation can easily enable your arms, chest, buttocks, hips, leg muscles, and shoulders.
From athletes, professional football players, and even the elite military forces embrace burpees and regularly include them in their workouts. This is due to the fact that they burn an incredible amount of calories, build muscle strength, are great for conditioning, and require absolutely zero equipment.
- Dumbbell Rows
When doing dumbbell rows, it is not the amount of weight but rather the form that you practice is important. For beginners, you can start with weights that you are comfortable with and allow you the maximum number of reps.
However, keeping the form right is extremely significant; otherwise, it can harm your body posture.
If you execute dumbbell rows the right way, you can strengthen your back muscles and improve your grip power.
Major muscles that are worked through this exercise routine include biceps, forearms, glutes, hamstrings, latissimus dorsi, posterior shoulder, rhomboids, scapular stabilizers, and spinal erectors. Dumbbell rows come with all-round benefits for an athletic build, fitness goals, and strength building.
- Glute Bridge
Glute Bridge is a great exercise that anyone can try. All you need to do is lie down on a gym mat or on an even floor and perform as many reps as you can manage. Glute bridge works your abs, hamstrings, and lower back in addition to glutes.
For those who don’t know what glutes are, they are the longest muscle group in the human body and commonly refer to as the butt or hip muscles.
The three main muscles that make up the glutes region include the gluteus maximus, medius, and minimus. For those who find it difficult to perform squats, this is a great exercise as well as for those with back, hip, and knee pain.
Perhaps one of the easiest to practice exercise out of all, the lunges are a popular strength training exercise amongst people who want to tone their bodies and improve their overall fitness.
As a type of resistance exercise, lunges can help you to strengthen your back, hips, legs while also enabling you to improve your mobility and stability.
When you practice lunges, it targets various muscles in your body, including the abdomen, back muscles, calves, gluteal muscles, hamstring, and quadriceps.
Lunges are also great for weight loss as well as great for all-around alignment and symmetry of your body. There are also various variations available, but the stationary lunges lay down the foundation for all other types.
- Overhead Dumbbell Presses (standing)
Again for beginners, it’s not the matter of how much weight you press; it is the form. For some, simply following the repetition of this movement without any additional weight can be a workout.
The dumbbell overhead press is performed using an overhand grip. This is where the thumbs should be on the top of your curled fingers and your knuckles facing up.
Breathing in and out during the exercise is also essential. If you practice this exercise correctly, then it can work a variety of your muscles, including deltoids (shoulders), pectorals (chest), trapezius (upper back), and triceps (arms).
Other benefits include strengthening your core muscles and improving the performance of other exercises like the bench press.
Planks are great for working your external oblique muscles, internal oblique, rectus abdominis, and transversus abdominis. For beginners, holding the plank position for a maximum of 60 seconds is more than enough.
Remember that, for starters, endurance builds with the more you practice over the passage of time. However, our body is designed to grow stronger; however, putting unfair pressure at the start is a poor decision. It would help if you allowed your body to grow and then start pushing your limits.
Pushups are perhaps one of the most common exercises that a lot of people know about, plus they also come with a wide range of variations.
Performing pushups predominantly work your abdominals, chest muscles, shoulders, triceps, and wing muscles directly under your armpit and known as serratus anterior.
Young learners looking for reliable dissertations help the UK consider practicing pushups in their leisure time to stay fit.
Following traditional pushups can be beneficial for building upper body strength. However, if you practice them with proper form, they can also strengthen your lower back and core. Moreover, pushups are a great option on their own because they are fast and effective exercise when it comes to building strength.
- Side Planks
Side planks may look cool, but they are an incredible workout in their own right. Muscles that get involved in performing side planks include abductor muscles of the hip, external and internal obliques, glute muscles, hamstrings, and tranversus abdominis muscle.
Pupils looking for experts to request them to write my dissertation for me should consider practicing side planks to burn off extra calories gained due to a sedentary lifestyle.
However, there are times when people make errors when practicing with side planks. This can include sagging hips and unable to maintain a straight line. Sometimes people also roll forward.
This usually happens due to poor strength and balance, which then results in people unable to maintain their position. But most of all, the worst thing you can do is hold a side plank for too long. As soon as you begin to fatigue, it would help if you considered ending the form.
- Single-Leg Deadlifts
The single-leg deadlifts are hip-hinge movements that strengthen your back, core, and legs. Single-leg deadlifts work your ankles, core, gluteus maximus + medius, and hamstrings.
With just a 60 seconds rest in between reps of 15-20, you can gain substantial muscular endurance.
Many people practice single-leg deadlifts for their various benefits, including toning the but muscles and improving balance.
While people normally practice this with a kettlebell or dumbbell, I recommend that you start without using any weights.
Squats are another great exercise that is quite popular and look easy on the eye but offer an incredible workout on their own.
The range of muscles worked includes adductor (groin), calves, glute muscles, hamstrings, hip flexors, and quadriceps.
Regardless of whichever exercise you choose to perform, the technique and form are imperative as they hold prime importance to yield the right benefits.
A lot of people out there need professional guidance to carry out exercises using the proper form and technique.
This is why some of us also get disheartened when their hard work doesn’t yield the results they are looking for in the first place.
Hence, it is important that you first completely understand your selected exercise forms and positions before you try them.
That’s it for now. Cheers and all the best for your future endeavours.