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There are five exercises that are essential for your fitness routine! Try to incorporate them into your weekly workouts. 

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1. SquatsEdit

Squats are a simple exercise, but often performed with poor form. Here's how to do them correctly:

  • Start with your feet hip distance apart.
  • Keeping your knees over your ankles, bend your knees, moving your butt back as if to sit in a chair.
  • Your knees and lower leg should form a 90 degree angle (if you can't get to 90 degrees without compromising your form that's OK).
  • Make sure your knees do not go over your toes.
  • Keep a good posture - don't bend your back! 
  • Raise up and start again.
  • Do 10 reps, three sets, two to three times a week.

2. LungesEdit

  • The working leg should be forward, the back leg hip distance apart, and in a split stance. The heel of the back leg should be up.
  • Bend your knees, keeping the front knee over the ankles.  The end point is when both the front leg and the back leg make 90-degree angles.
  • Rise up and start again.
  • Do 10 reps, three sets, two to three times a week.
  • To level up: Hold a pair of dumbbells by your sides or do more reps.

3. PushupsEdit

  • Start in a basic plank, hands slightly wider than your shoulders and your palms on the floor.
  • Keep your back straight, don't let your lower back sag. Keep your head and neck in alignment with your back.
  • Slowly bend your elbows, bringing your chest towards the floor.
  • Push against the floor and straighten your arms, returning to the starting position.
  • Do 10 reps, three sets, two to three times a week.

4. Pull-upsEdit

  • Stand under the bar, palms on the bar, hands slightly wider than your shoulders. Activate your core.
  • Pull yourself up so that your chin reaches the bar. Keep your posture straight.
  • Slowly lower yourself down, so that your arms are straight and your feet do not touch the floor or bench.
  • Start with five reps, two sets, two to three times a week, increase slowly.

5. RotationEdit

Every human motion and sport requires rotation of same sort.

  • Stand tall with good alignment. Hold a medicine ball or a weight, (that's challenging but not enormously heavy), in front you with arms straight.
  • Rotate the ball from side to side, as much as your range of motion allows. Maintain good posture.

Source: Active.com

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