1. Squats:
Squats are the essential exercise for building muscle & strength in the whole body, not just legs. The reason is, Squats produce more Testosterone & HGH (human growth hormone) which is necessary for fat loss, muscle & strength gain. You can do squats every other 2 days if you do them till failure. There are many variations of squats, few are mentioned below:
- Regular bodyweight squats
- Barbell back & front squats
- Pistol squats
- Jumping squats
- Bulgarian Split Squat
2. Pull workout-
Pull-ups & chin-ups: These two are very important exercises to build & strengthen biceps, forearms, core & back muscles. Pull workouts are very important to achieve that V-taper look.
3. Push workout- push-ups & bench/double-bar dips:
- Push up is a very basic & effective compound exercise. Mainly it's for chest but it also trains shoulders, triceps, biceps & abs. There are many varieties of push-ups you can do to target different muscles of the upper body like
- regular push-ups,
- wide pushups,
- diamond pushups,
- Pike pushups,
- archer pushups,
- spider pushups,
- Hindu pushups, etc.
- Dips are essential bodyweight exercises for triceps. Triceps are 2/3 of the arm. Dips will help you to fill up the sleeves of your shirt. You can perform them on a double bar or bench.
4. Abdominal workout:
- Make sure to do some crunches, leg raises & planks to strengthen your core & build six-packs.
- Do stomach vacuums to shrink the belly to get the V-taper look.
- Due to the nature of work and unhealthy lifestyle, many are suffering from slow metabolism, Constipation, and other digestive problems. It's a good idea to incorporate some yoga asanas in your abs workout to optimize the internal functionality of the stomach & speed up metabolism, like:
- Mandukasana
- Bhujangasana
- Kapalbhati(pranayama)
Thanks!!!
image source: internet