When you include all five foundational exercises in your fitness routine, you will not only see a striking transformation in your body but also be proud of yourself for looking good, healthy, and fit.

Barbell Back Squat

The Barbell Back Squat is one of most famous exercises in the fitness world. And this is not without some good reasons: this is a multi-joint exercise that uses some of the body’s largest muscles to drive the movement. These muscles include the glutes, hamstrings, quads, and the lower back muscles. More importantly, there are numerous benefits derived from adding the barbell back squat to your training routine. This exercise will increase your strength and your muscle mass and helps improve your mobility, stability, and coordination. Additionally, the barbell back squat can also help boost your core strength and your testosterone levels and can help build stronger bones and stronger joints.

How to do the exercise:

• Dip underneath the bar and place the bar on the meaty portion of your upper back below your neck. Keep your neck neutral the whole time. Grip the bar at a little wider than shoulder width.

• Push the bar off the hook and step back.

• Move your feet so they’re a little wider than shoulder width, with your toes pointing slightly outward.

• Start by pushing your butt back first and tilting your torso forward before lowering your knees.

• Take a deep breath and lower the weight until your thighs are parallel to the ground and then lift the weight back to your starting position. That is 1rep.

• Do 5 to 10 repetitions.

• Do 3 to 5 sets.

 

Bench Press Exercises

The Bench Press or Dumbbell bench press is one of the most renowned exercises in the gym. The bench press is the crown jewel of all upper body exercises and is the most popular chest exercise in the world. This compound exercise involves multiple muscles, including the chest, shoulders, and arms. The benefits of this exercise are abundant. This exercise will help increase your upper body strength, help increase your shoulder stability and improve your cardiovascular strength and your muscular endurance. It also helps builds stronger bones and core.

How to do the exercise:

• Lie on your back on a flat bench. Grip the barbell at a slightly wider than your shoulders width.

• Press feet firmly into the ground and keep your hips on the bench throughout the lift.

• Keep your core engaged and your spine in neutral position. Avoid arching your back.

• Now slowly lift the barbell off the hook. Lower the bar to the lower part of your chest allowing your elbows to fall to the side.

• Keep your feet pressed firmly into the ground and push the bar back up to the starting position. That is 1 rep.

• Do 5 to 10 repetitions.

• Do 3 to 5 sets.

Plank Exercises

The Plank is a core strengthening exercise that involves maintaining a position like a push-up. This exercise has many variations, but the most common one is the forearm plank. The plank strengthens your abdominals, back, shoulders, chest, and neck. Thus, improving your posture by making it easier to keep your shoulders back and your lower back in a neutral position while sitting or standing. Moreover, the plank activates muscles in your whole body: your arms, shoulders, legs, chest, abdominals, glutes, and neck. So, adding this exercise to your fitness routine will not only help build a stronger core but will also increase your athletic performance in other areas of your fitness journey and help improve the performance of your day-to-day activities.

How to do this exercise:

• Start with your forearms on the floor and make sure your elbows are stacked underneath your shoulders and extend your legs. Keep your weight on your forearms and feet.

• Now squeeze your glutes and core so you feel the tension.

• Keep your back straight and don’t let your hips dip down or your butt rise up.

• Keep your neck in a neutral position with your gaze facing down.

• Hold the position for 10 to 30 seconds.

• Do 3 to 5 sets.

Lat Pulldown

The Latissimus Dorsi Muscles, often referred to as “lats,” are the largest muscles in the back, and the lat pulldown is the compound exercise that activates this back muscle. The exercise also activates the triceps and shoulder muscles. The lat pulldown is one of the most recognized exercises in the gym. Besides helping to improve your posture, stability, and grip, it can also increase the muscle mass in your back and help achieve that V-shaped back that most people desire in the fitness world. The lat pulldown can also greatly benefit athletes involved in sports such as swimming, skiing, gymnastics, and mountain climbing since all these activities involve a pulling motion. Although this exercise has several variations, studies have shown that the overhand grip is the most used variant, and it is the most effective for greater muscle activation. Now, this exercise must be performed in the proper form to achieve most of the benefits.

 How to do the exercise:

• Sit at the lat machine and brace your thighs. Keep your feet flat on the floor.

• Keep your back straight and your chest out.

• Reach your arms overhead and grip the bar at a wider than shoulder width.

• Maintain a slight lean back while pulling the bar toward your upper chest be careful not to overextend your back, focus on squeezing your shoulder blades together at the end of the pull.

• Return the bar to the starting position. That is 1 rep.

• Do 5 to 10 repetitions.

• Do 3 to 5 sets.

Deadlifts

The Deadlift is one of the key exercises in most strength training programs. The deadlift is a compound exercise that activates your glutes, quads, hamstrings, and back muscles. There are a multitude of reasons why you should include this exercise in your training routine. The deadlift helps lower back pain, improves your bone density, boosts your metabolism, and activates your hips’ extensors. Moreover, the deadlift is known to help improve your strength and ability to safely lift objects off the floor in your day-to-day activities. Furthermore, recent research has found that using the deadlift has enabled many men and women to achieve their fitness and performance goals.

How to do the exercise:

• Step up to the bar on the floor close enough so your shins are touching the bar.

• Hinge your hips and bend your knees while maintaining a flat foot on the floor.

•  Grip the bar just outside of your legs roughly at shoulder width. It is advisable to grip with one hand facing forward and the other facing backward because it helps improve your grip strength.

• Raise your chest a little bit to keep your spine neutral it is important that you keep your spine neutral throughout the movement.

• Keep the muscles of your back contracted to maintain a neutral spine throughout the motion.

• Now, drive your feet into the floor while simultaneously pulling the bar up and forward with your legs and hips to stand erect. Do not extend your back at the top of the motion. That is 1 rep.

• Do 5 to 10 repetitions.

• Do 3 to 5 sets.

Considering the benefits you will derive from these exercises, I encourage you to include them in your fitness routine. They will transform your body and make you feel good about yourself. Moreover, you will also enjoy all the health benefits these exercises have to offer.