6 Exercises to Strengthen and Tone Your Entire Body

You can see improvements in your muscle strength, stamina, and balance after 30 days, but doing them twice a week is also an option.

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Advantages of exercising

We understand that exercising every day is great for staying healthy, but it can be confusing with all the choices and information out there. Don’t stress about it, though. We’re here to help you!

Take a look at these six exercises for a top-notch fitness routine. You can put them together into a workout that’s straightforward yet effective, and it’ll help you stay fit for a long time.

Why these 6 exercises will make your body feel amazing

A guaranteed method to succeed in your fitness routine? Keep things simple and focus on the fundamental exercises.


It’s important to include balance exercises in your workout routine. Lunges are a great way to do this while also making your legs and butt stronger.

  • Begin by standing with your feet about as wide as your shoulders and your arms hanging by your sides.
  • Now, take a step forward with your right leg. While you do that, bend your right knee until your thigh is flat, like a tabletop. Just make sure your right knee doesn’t go past your right foot.
  • Push off your right foot to go back to the starting position. After that, do the same thing with your left leg. This whole cycle is one repetition (rep).
  • You should aim to do this whole routine three times, with each set consisting of ten repetitions.

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Squats make your legs and core stronger and also improve the flexibility in your lower back and hips. Since they work some of the biggest muscles in your body, they also help you burn a lot of calories.

  • To begin, stand up straight with your feet a bit wider than your shoulders. Keep your arms down by your sides.
  • Tighten your stomach muscles and maintain a straight back. Imagine you’re about to sit in a chair, and start bending your knees. Keep your chest and chin up as you do this.
  • Make sure your knees stay in line with your feet, not tilting inward or outward. Lower yourself until your thighs are parallel to the ground. At the same time, move your arms forward to a comfortable position. Pause for a moment, then straighten your legs to return to the starting position.
  • Do this exercise for 3 sets, with 20 repetitions in each set.


Do 20 pushups! Pushups are a simple but powerful exercise that works many different muscles in your body.

  • Begin in a plank position with your body in a straight line. Make sure your tummy muscles are engaged, shoulders are pulled back, and your neck is in a neutral position.
  • Next, slowly bend your elbows and lower your body towards the ground. When your chest almost touches the floor, straighten your elbows to go back to the starting position. Keep your elbows close to your sides while doing this.
  • Do this exercise for 3 sets, trying to do as many repetitions as you can in each set.

If you can’t do a regular pushup correctly, try doing a modified version on your knees. You’ll still get a lot of the benefits and build strength from this exercise.

Dumbbell rows

These exercises will not only make your back look great in that dress, but they also work several upper body muscles. Pick a dumbbell that’s not too heavy, and be sure to squeeze at the top of the movement.

Equipment: 10-pound dumbbells

  • Grab a dumbbell in each hand. If you’re new to this, go for a weight that’s not heavier than 10 pounds.
  • Now, lean forward at your waist until your back forms a 45-degree angle with the ground. Keep your back straight and don’t let it curve. Let your arms hang straight down, and make sure your neck is in line with your back while keeping your core muscles tight.
  • Start with your right arm. Bend your elbow and lift the weight straight up towards your chest, focusing on your lat muscle. Stop just below your chest.
  • Return to the starting position, and do the same with your left arm. This whole sequence counts as one repetition. Do it 10 times, and repeat the entire process for three sets.


Burpees, even though they’re tough, are a fantastic exercise that works out your whole body and gives you a lot of benefits for both your heart and muscles.

  • Begin by standing tall with your feet about as wide as your shoulders, and your arms hanging by your sides.
  • Extend your arms forward and begin to lower your body by bending your knees. When your hands touch the ground, quickly extend your legs behind you, getting into a pushup position.
  • Now, bring your feet back towards your hands by bending at your waist, so they land as close to your hands as possible.
  • Stand up straight, raise your arms over your head, and then jump up off the ground.
  • That’s one repetition. If you’re just starting, try doing 3 sets of 10 repetitions.

Side planks

To stay healthy, it’s important to have a strong core. Don’t forget to do exercises that specifically work your core muscles, like the side plank.

When doing the side plank, pay attention to how your mind connects with your muscles and make sure you perform the exercise with control to get the best results.

  • Lie on your right side with your left leg and foot on top of your right leg and foot. Use your right forearm to support your upper body with your elbow right under your shoulder.
  • Squeeze your tummy muscles to make your back straight and raise your hips and knees off the ground to make a straight line with your body.
  • Go back to the starting position in a controlled way. Do this exercise 3 times with 10 to 15 repetitions on one side, then switch to the other side.

Ways to make your workouts better

These basic exercises are great for your body, but there’s always a way to make them more effective.

If you find that these exercises feel too easy and you’re not really breaking a sweat, here’s how you can make them more challenging:

  • Do 5 more repetitions of each exercise.
  • Increase the weight you’re using.
  • Add a jump to exercises like squats and lunges to make them harder.

Another way to change things up is to do each exercise for a specific amount of time instead of a set number of repetitions. This will make your muscles work harder and improve your workout.


Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Correction to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or product you obtain through this article or others.

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