Ever had one of those days when you’re too busy to hit the gym but know you need to stay active? I get it. As someone who’s constantly juggling work, personal life, and everything in between, I’ve had my fair share of days where I feel like I just don’t have time to exercise.
But here’s the thing—I’ve learned that you don’t need a fancy gym or hours of free time to stay in shape. With just 7 exercises to do every day, you can maintain a strong, healthy body no matter how tight your schedule is.
Let’s talk about how you can squeeze in a quick workout that will build strength, improve flexibility, and help you stay energized. These exercises are simple yet effective, and you can do them in your living room, on a busy day, or even when traveling. The key is consistency—and that’s exactly what I’ll guide you through in this post.
Why Should You Do These 7 Exercises Every Day?
Can you really get results by exercising every day?
The answer is yes—absolutely! You don’t need to spend hours in the gym to get stronger and healthier. In fact, incorporating a few key exercises into your daily routine can have a huge impact on your fitness level.
These 7 exercises target the major muscle groups, boost metabolism, and improve flexibility. What’s more, doing them consistently helps keep you feeling energized and mentally clear, no matter what your day throws at you.
Now, let’s break down each exercise and why it’s so effective.
1. Squats: Your Secret to Strong Legs and Core
How can squats change your body?
Squats are one of the most basic yet powerful exercises for building lower body strength. When done correctly, they engage your quads, hamstrings, glutes, and core, providing a full-body workout. The best part? You don’t need any equipment—just your body weight and the right form.
To perform a squat, stand with your feet shoulder-width apart and lower your hips as if you were sitting in a chair. Keep your back straight, chest up, and core tight. Push through your heels to stand back up.
Why do squats matter?
They improve your balance, flexibility, and core strength. Plus, because they target large muscle groups, squats burn a significant amount of calories, making them an excellent exercise for fat loss and toning.
2. Push-ups: Build Upper Body Strength with One Move
Isn’t the push-up just an old-school move?
It sure is, but it’s also a classic for a reason. Push-ups are an amazing full-body workout that targets the chest, shoulders, triceps, and core—all with one simple move. They’re easy to modify depending on your fitness level. If you’re a beginner, try doing them on your knees. If you’re more advanced, try adding a clap or a diamond push-up.
How to do it right?
Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows, keeping your body in a straight line. Push back up. That’s it! You’ll feel the burn in your arms and core.
Why should you do them every day?
Push-ups improve upper body strength and promote proper posture. Plus, they’re a quick way to work your whole body without needing to add any extra time to your routine.
3. Lunges: Work Those Glutes and Improve Your Balance
What makes lunges so effective?
Lunges are a functional exercise that not only strengthens your legs and glutes but also helps improve balance and coordination. They’re particularly great for targeting the gluteal muscles, which are often neglected in other exercises.
To perform a lunge, step one foot forward and bend both knees until they form a 90-degree angle. Push back to your starting position and alternate legs.
Why do lunges matter?
Lunges mimic the movements you do in daily life, making them highly functional. They also activate your core for stability, helping improve posture and balance.
4. Plank: Strengthen Your Core Without Any Equipment
How can a plank be so effective?
Planks are one of the best core exercises out there. It’s a simple exercise where you hold your body in a push-up position, resting on your forearms. The goal is to keep your body in a straight line from your head to heels, engaging your core and glutes.
How to do it?
Get into a forearm plank position, keeping your body straight and your abs tight. Hold for as long as you can—aim for at least 30 seconds to start, and work your way up to longer holds.
Why should you make planks a daily habit?
Planks are fantastic for improving core strength, which is essential for overall stability and injury prevention. They also help strengthen your back and shoulders without straining them.
5. Glute Bridges: Activate Your Glutes and Hamstrings
Why do glute bridges deserve a spot in your routine?
If you’re sitting a lot during the day, chances are your glutes aren’t firing like they should. Glute bridges help activate and strengthen your glutes and hamstrings, which are vital for good posture and overall lower body strength.
How to perform a glute bridge?
Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top, then slowly lower your hips back down.
What makes glute bridges important?
These bridges engage your entire lower body, especially your glutes and hamstrings, and help counteract the effects of too much sitting. Plus, they’re great for strengthening your core.
6. Shoulder Taps: Build Core Stability and Coordination
What’s the benefit of shoulder taps?
Shoulder taps are a great way to challenge your core while also engaging your arms and shoulders. They’re especially useful for improving coordination and balance.
How to do them?
Start in a high plank position. Tap your left shoulder with your right hand, then your right shoulder with your left hand. Keep your core tight to prevent your hips from swaying.
Why should you do shoulder taps every day?
They improve core strength and coordination while engaging your shoulders and arms. They’re a simple, effective move for increasing stability and balance.
7. Leg Raises: Target Lower Abs for a Stronger Core
Why are leg raises important for your core?
Leg raises are an excellent exercise for strengthening the lower abs, which are often neglected in other core exercises.
How to do it?
Lie on your back with your legs extended. Lift your legs up towards the ceiling while keeping them straight. Slowly lower them back down without touching the ground.
Why should you include leg raises?
They specifically target the lower abs, helping to improve core strength and overall stability.
FAQs: Everything You Need to Know About These Exercises
How long should I spend on each exercise?
If you’re short on time, aim for 30 seconds to 1 minute per exercise. A total of 7 minutes is plenty to get a great workout. If you want to increase the intensity, try adding more rounds.
Can I do these exercises every day?
Yes! These exercises are low-impact but effective enough to be done daily. They promote muscle strength, flexibility, and endurance, which is why consistency is key.
Do I need any equipment for these exercises?
No, these exercises can be performed with just your body weight. However, if you want to add intensity, you can use dumbbells or resistance bands for some of the exercises.
So, Why Wait? Start Today and Feel the Difference
If you want to feel stronger, more energized, and more balanced, these 7 exercises are a great place to start.
The beauty of this routine is that you don’t need a fancy gym membership or tons of equipment.
You just need to commit a few minutes each day, and you’ll start seeing results that will make all that effort worth it.
Start today—your body will thank you!
