Daily Fitness Routines Every Man Should Be Able To Do

Fitness comes in all shapes and sizes. Being fit doesn’t necessarily mean you can lift 200 lbs. or swim 50 laps. However, some daily foundation exercises not only maintain whatever your fitness level is, they also increase your strength and stamina.

Core Work

Strong abdominal muscles and a strong lower back help keep pain away. According to MayoClinic.com, having a strong core carries several benefits, including improving your balance and stability, and making physical activities easier to do. Try doing a variety of core exercises daily. For example, work abdominal muscles one day and then work lower back muscles the next. Giving your muscles the opportunity to rest and rebuild after a hard workout makes them ready for another workout without risk of injury.

Abdominals

According to a study published in 2001 by the American Council on Exercise, the bicycle maneuver is the most effective abdominal exercise you can do. Lie on your back with your hands beside your head. Press your lower back into the floor. Raise your legs slightly. Using a twisting motion with your core, let your left elbow move toward your right knee until they almost touch. Hold this position for two to three seconds. As you release this position, bring your right elbow toward left knee. Repeat this bicycle-type movement for one minute. Rest for 30 seconds and then repeat the movement. Continue through five cycles of movement and rest. As your abdominal muscles begin to strengthen, you can increase the movement or the number of cycles.

Lower Back

On days when you’re not working your abs, try a simple lower back strengthening exercise called spinal stabilization or bird-dog. Begin on your hands and knees. Place your hands under your shoulders and your knees directly under your hips. As you inhale, extend your left arm forward at the same time you extend your right leg behind you. By balancing on your right hand and left knee, you work many muscles in your back. Hold this position for 10 to 15 seconds. As you exhale, return to your original position. On your next inhale, extend your right arm and left leg. Repeat each side five times. If you need more of a challenge, do this exercise with your eyes closed.

Upper and Lower Body

Work your upper body one day and lower body the next, giving your muscles time to recover.
Pushups are effective for increasing upper body strength. Several varieties of pushups can appeal to every level of exerciser. For intermediate to advanced exercisers, elevate your lower body before you begin your pushups. With your hands on the floor under your shoulders, place your feet in a chair and begin your pushups. Begin with five sets of 10 reps. Let your chest muscles rest the next day.
According to AceFitness.org, squats work many leg muscles. The most efficient squat requires only your body weight and no equipment. Begin with your feet about hip-distance apart, hands at your sides. As you inhale, hinge your hips and lower them toward the floor. Raise your arms in front of you to maintain balance. Keep your knees over your ankles as much as you can as you lower your hips. When your thighs are almost parallel to the floor, pause for two to three seconds. As you exhale, slowly return to standing, straightening your legs and lowering your arms. Try doing three sets of 10 reps. When you feel stronger, add sets or repetitions.