7 Exercises to Do Every Day

7 Exercises to Do Every Day for Beginners.
Build a Stronger, Healthier You.

Starting a fitness journey can feel overwhelming, especially when you're not sure where to begin. The good news? You don’t need fancy equipment or a gym membership to start getting fit. A simple daily routine of beginner-friendly exercises can significantly improve your strength, flexibility, endurance, and mental well-being.

In this article, we’ll explore 7 essential exercises to do every day for beginners, why they work, how to perform them safely, and how they can help you build a healthier lifestyle over time.

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Why Exercise Every Day?

Daily movement offers a wide range of health benefits:

• Boosts mood and reduces stress
• Improves heart health
• Increases energy levels
• Enhances flexibility and mobility
• Aids in weight management
• Builds discipline and healthy habits

These exercises are low-impact, require little to no equipment, and are suitable for all fitness levels—especially beginners.

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1. Bodyweight Squats
Why Squats?
Squats target your lower body—glutes, thighs, calves—and also engage your core. They improve strength, mobility, and balance, making daily tasks like walking, sitting, and lifting easier.

How to Do It:

1. Stand with your feet shoulder-width apart.
2. Keep your chest lifted and back straight.
3. Bend your knees and push your hips back like you're sitting in a chair.
4. Lower until your thighs are parallel to the ground.
5. Press through your heels to return to standing.

Reps:
Start with 2 sets of 10-15 reps, and gradually increase as your strength improves.

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2. Push-Ups (Modified or Standard)
Why Push-Ups?
Push-ups are one of the best bodyweight exercises to build upper body and core strength. They work the chest, shoulders, triceps, and abs.
How to Do It:

Standard Push-Up:

1. Start in a plank position with hands slightly wider than shoulder-width.
2. Lower your chest toward the ground while keeping your body in a straight line.
3. Push back up to the starting position.

Modified (Knee) Push-Up:

1. Begin on your knees, hands shoulder-width apart.
2. Lower your chest, keeping your hips aligned.
3. Push back up while keeping your core engaged.

Reps:
Start with 2 sets of 5-10 reps, working your way up to more over time.

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3. Plank Hold
Why Planks?
Planks are excellent for building core stability, which is essential for posture, balance, and preventing injuries.

How to Do It:

1. Lie face-down and raise yourself onto your forearms and toes.
2. Keep your body in a straight line from head to heels.
3. Engage your core, glutes, and legs—don’t let your hips sag or raise too high.

Duration:
Start by holding for 20–30 seconds and increase gradually to 1 minute or more.

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4. Glute Bridges
Why Glute Bridges?
This beginner-friendly move strengthens your glutes, hamstrings, and lower back. It’s especially helpful for people who sit for long hours.

How to Do It:

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Arms should be at your sides, palms down.
3. Lift your hips by pressing through your heels, squeezing your glutes at the top.
4. Lower your hips slowly to the floor and repeat.

Reps:
Do 2 sets of 10-15 reps.

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5. Bird-Dog
Why Bird-Dog?
This functional movement targets your core, improves balance, and promotes better spinal alignment.

How to Do It:

1. Start on your hands and knees in a tabletop position.
2. Extend your right arm forward and your left leg back.
3. Keep your hips level and abs tight.
4. Return to starting position and switch sides.

Reps:
Perform 2 sets of 8-10 reps per side.

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6. Jumping Jacks
Why Jumping Jacks?
Jumping jacks are a simple way to get your heart rate up. They offer a light cardiovascular workout, improve circulation, and boost stamina.

How to Do It:

1. Stand upright with arms at your sides.
2. Jump your feet out while raising your arms overhead.
3. Jump back to the starting position.

Duration:
Start with 30 seconds to 1 minute, rest, and repeat for 2–3 rounds.

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7. Wall Sits
Why Wall Sits?
Wall sits strengthen the legs and core while also improving endurance and posture. They require no movement, just your body weight and a wall.

How to Do It:

1. Stand with your back against a wall.
2. Slide down until your thighs are parallel to the ground, like you're sitting in an invisible chair.
3. Keep your knees above your ankles and hold.

Duration:
Begin with 20–30 seconds, work up to 1 minute or more.

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Creating Your Daily Routine
Here’s how you can put all 7 exercises into a beginner-friendly daily routine:
Sample 15–20 Minute Routine:

Exercise	Duration/Reps	Sets
Bodyweight Squats	10-15 reps	2
Modified Push-Ups	5-10 reps	2
Glute Bridges	10-15 reps	2
Bird-Dog	8-10 reps per side	2
Plank	20–30 seconds	2
Jumping Jacks	30–60 seconds	2–3
Wall Sits	20–30 seconds	2

Tips:

• Rest for 30–60 seconds between each set.
• Focus on form, not speed.
• Stay hydrated and warm up before starting.
• Cool down with light stretching after your routine.

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Common Mistakes to Avoid

Even basic exercises can lead to strain or injury if done incorrectly. Here are a few common mistakes to watch for:

• Holding your breath: Remember to breathe steadily throughout each movement.
• Poor posture: Keep your back straight and core engaged.
• Overdoing it: Start slow and increase intensity gradually.
• Skipping warm-ups: Always warm up for 3–5 minutes (march in place, arm circles, etc.)

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Final Thoughts
Committing to just 15–20 minutes a day of these beginner exercises can have a lasting impact on your overall health. They form a strong foundation for mobility, strength, and fitness. Most importantly, they help create a consistent habit of movement, which is the first step toward a healthier lifestyle.
Remember, consistency beats intensity when starting out. You don’t need to be perfect—you just need to start. Listen to your body, progress at your own pace, and celebrate your small wins.

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Frequently Asked Questions
Q: Can I do these exercises every day?
Yes! These are low-impact and designed for daily use. Just pay attention to how your body feels and take rest days as needed.
Q: Do I need equipment?
No equipment is necessary, though a yoga mat or towel can provide comfort for floor exercises.
Q: How long until I see results?
You may notice increased energy and mood improvements within a week. Physical changes (strength, tone) often become noticeable after 4–6 weeks of consistent practice.

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Start Today
It’s never too late to start taking care of your body. These seven daily exercises are your gateway to better health, more energy, and improved confidence. No gym? No problem. Just show up for yourself, every day.

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7 Exercises to Do Every Day for Girls.

A Simple Routine for Strength, Confidence & Health
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Whether you're a teenage girl looking to stay fit, a busy college student trying to balance studies and health, or someone just beginning your wellness journey, daily exercise can be your secret weapon to feeling stronger, more energized, and confident.
You don’t need a gym, expensive equipment, or hours of time. Just 15 to 20 minutes a day can make a world of difference when done consistently.
In this guide, we’ll cover 7 beginner-friendly exercises for girls to do every day—ideal for toning, boosting energy, improving posture, and maintaining overall fitness.
 Why Should Girls Exercise Every Day?

Daily movement is not just about looking fit—it's about feeling your best. Regular exercise for girls helps with:

Boosting energy and mood
Improving posture and flexibility
Balancing hormones naturally
Building lean muscles and burning fat
Enhancing self-confidence and focus
The best part? You can do it right at home—no equipment, no pressure, just your body and determination.
1. Jumping Jacks – For a Cardio Boost
Benefits:
A great warm-up that improves heart health, coordination, and metabolism.

How to Do It:

Stand tall, arms at your sides.
Jump while spreading your legs and raising your arms overhead.
Jump again to return to the start position.
Duration:
30–60 seconds × 2 rounds
Tip: Breathe rhythmically and land softly to protect your knees.
2. Bodyweight Squats – Tone Legs and Glutes
Benefits:
Squats are amazing for shaping your thighs, glutes, and core. They also strengthen the lower body and improve balance.

How to Do It:

Stand with your feet shoulder-width apart.
Push your hips back as if sitting on an invisible chair.
Lower down until your thighs are parallel to the floor.
Return to standing.
Reps:
2 sets of 12–15 reps
Tip: Keep your knees behind your toes and your back straight.
 3. Wall Sits – Build Lower Body Strength
Benefits:
A simple yet effective exercise to build endurance in your thighs and glutes.

How to Do It:

Stand with your back against a wall.
Slide down into a seated position (like sitting on an invisible chair).
Hold the position.
Duration:
20–30 seconds to start, progress up to 1 minute
Tip: Keep your core tight and knees at a 90-degree angle.
 4. Knee Push-Ups – Upper Body Strength
Benefits:
Great for strengthening arms, shoulders, and chest without too much strain.

How to Do It:

Start in a modified plank on your knees.
Keep your hands slightly wider than shoulders.
Lower your chest slowly, then push back up.
Reps:
2 sets of 8–10 reps
Tip: Keep your body in a straight line from head to knees. Engage your core.
5. Glute Bridges – Sculpt Your Butt & Strengthen Your Back
Benefits:
Perfect for toning your booty, strengthening your lower back, and improving posture.

How to Do It:

Lie on your back, knees bent, feet flat.
Push through your heels and lift your hips toward the ceiling.
Squeeze your glutes at the top, then lower down.
Reps:
2 sets of 12–15 reps
Tip: Don’t over-arch your back. Focus on controlled movement.
6. Leg Raises – Tighten Lower Abs
Benefits:
Helps in building core strength and flattening the lower belly.

How to Do It:

Lie flat on your back, legs extended.
Place hands under your hips for support.
Slowly lift your legs to 90 degrees, then lower without touching the floor.
Reps:
2 sets of 10–12 reps
Tip: Move slowly and don’t hold your breath.
 7. Standing Side Leg Lifts – Tone Hips and Thighs
Benefits:
Targets the outer thighs and hips, improves balance, and helps with hip mobility.

How to Do It:

Stand tall with hands on your hips.
Lift one leg out to the side, keeping it straight.
Lower slowly and repeat.
Reps:
10–12 reps per leg, 2 sets
Tip: Keep your movements controlled. Hold onto a wall for balance if needed.
Sample Daily Routine (15–20 Minutes)

Exercise	Sets/Reps
Jumping Jacks	2 sets × 30–60 sec
Bodyweight Squats	2 sets × 12–15 reps
Wall Sits	2 sets × 30 sec
Knee Push-Ups	2 sets × 8–10 reps
Glute Bridges	2 sets × 15 reps
Leg Raises	2 sets × 12 reps
Side Leg Lifts	2 sets × 10–12/leg

Cool-down:
Stretch your arms, legs, and back for 3–5 minutes after the routine.

Tips for Staying Consistent

Choose a time: Morning or evening—stick to what works for you.
Stay hydrated: Drink water before and after.
Wear comfortable clothes: Movement should feel easy and free.
Start small: Even 10 minutes is better than none.
Track your progress: A fitness journal or app helps keep you motivated.
Designed for Every Girl
Whether your goal is to tone up, improve your mood, or simply stay active, this daily exercise plan is designed with girls in mind—easy, non-intimidating, and super effective.
No matter your fitness level, these 7 exercises are a great place to start and build upon as you get stronger. They also help establish a lifelong habit of movement that supports your mental and physical health.

Bonus: Benefits You’ll Notice in Weeks

More energy throughout the day
Improved focus at school or work
Better sleep quality
Enhanced confidence
Visible toning in your legs, arms, and tummy
7 Exercises to Do Every Day for Boys: Build Strength, Stamina, and Confidence
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For boys of all ages—whether you're a teenager looking to get stronger or a beginner starting your fitness journey—building a consistent daily workout habit is one of the best investments in your health. Daily bodyweight exercises not only enhance physical strength and appearance but also boost mental focus, energy, and confidence.
In this article, we’ll cover 7 highly effective exercises boys can do every day, without equipment, at home, in the park, or wherever you are.
Why Daily Exercise Matters for Boys

Daily physical activity offers wide-ranging benefits:

Builds lean muscle and improves endurance
Promotes healthy growth and development in teens
Improves posture, agility, and coordination
Reduces stress and boosts self-esteem
Enhances focus, memory, and academic performance
These seven exercises can be performed with minimal space and no gym equipment—perfect for a daily routine.
1. Push-Ups
Primary muscles worked: Chest, shoulders, triceps, core
Why do it: Push-ups are foundational for upper body strength and core stability. They also help improve posture and shoulder stability.

How to perform:

Get into a high plank position with hands slightly wider than shoulder-width apart.
Lower your body by bending elbows until your chest almost touches the floor.
Push back up to the starting position.
Reps: Start with 2 sets of 10-15 reps. Increase as you get stronger.
Modified version: Beginners can start with knee push-ups to build strength gradually.
2. Bodyweight Squats
Primary muscles worked: Quads, glutes, hamstrings, calves
Why do it: Squats strengthen the lower body, improve joint mobility, and enhance athletic performance in sports like football, basketball, or running.

How to perform:

Stand with feet shoulder-width apart.
Keep your chest up, back straight, and core engaged.
Lower your hips until your thighs are parallel to the ground.
Push through your heels to return to standing.
Reps: 2 sets of 15-20 reps
Tip: Avoid letting your knees go past your toes.
3. Plank
Primary muscles worked: Core, shoulders, glutes
Why do it: The plank builds a strong core, which supports all other movements. It helps with balance, posture, and injury prevention.

How to perform:

Lie face down, then raise your body on your forearms and toes.
Keep your body in a straight line from head to heels.
Engage your abs, glutes, and legs.
Duration: Start with 20-30 seconds. Aim to hold up to 1 minute over time.
Tip: Avoid letting your hips sag or rise too high.
4. Jumping Jacks
Primary benefit: Cardiovascular endurance
Why do it: Jumping jacks elevate the heart rate, improve circulation, and warm up the body before more intense exercise.

How to perform:

Stand with arms at your sides and feet together.
Jump while spreading your legs and raising your arms overhead.
Jump back to the starting position.
Duration: 30–60 seconds, 2-3 rounds
Tip: Use this as a warm-up or light cardio in between strength sets.
5. Lunges
Primary muscles worked: Quads, glutes, hamstrings, calves
Why do it: Lunges strengthen the lower body and improve balance and coordination.

How to perform:

Stand tall, step forward with your right leg.
Lower your hips until both knees are at 90-degree angles.
Push back to the starting position and repeat with the left leg.
Reps: 10-12 per leg, 2 sets
Tip: Keep your torso upright and knees aligned with your toes.
6. Bicycle Crunches
Primary muscles worked: Abdominals, obliques, hip flexors
Why do it: Great for building core strength and definition, especially in the abs and side obliques.

How to perform:

Lie on your back with hands behind your head and knees bent.
Lift your shoulders and legs off the ground.
Bring your right elbow toward your left knee while straightening your right leg.
Switch sides and repeat in a pedaling motion.
Reps: 2 sets of 15-20 reps per side
Tip: Move slowly and with control to maximize core engagement.
7. Mountain Climbers
Primary muscles worked: Core, shoulders, legs, and cardiovascular system
Why do it: This full-body movement improves cardio fitness, coordination, and core strength.

How to perform:

Start in a high plank position.
Drive your right knee toward your chest.
Quickly switch legs, bringing the left knee forward.
Continue alternating at a steady pace.
Duration: 30-45 seconds, 2 rounds
Tip: Maintain a strong plank form and avoid bouncing your hips.
Sample Daily Routine (15–20 Minutes)

Exercise	Reps/Duration	Sets
Jumping Jacks	30–60 seconds	2
Push-Ups	10–15 reps	2
Bodyweight Squats	15–20 reps	2
Plank	20–30 seconds hold	2
Lunges	10–12 reps/leg	2
Bicycle Crunches	15–20 reps/side	2
Mountain Climbers	30–45 seconds	2

Optional: Finish with 3–5 minutes of stretching to cool down.

Tips for Boys Starting Out

Start light: Focus on proper form before increasing reps or duration.
Be consistent: 15 minutes a day is more effective than 1 hour once a week.
Hydrate well: Drink water before and after workouts.
Fuel right: Eat balanced meals to support muscle growth and recovery.
Rest when needed: If you're sore or tired, allow a recovery day or switch to light stretching.
Long-Term Benefits

Boys who stick to a daily exercise habit will experience:

Improved strength and stamina
Better focus in school or sports
Healthier weight and muscle tone
Higher confidence and self-discipline
Reduced risk of injuries and poor posture
These seven exercises provide a strong foundation for long-term health and athletic development.
7 Exercises to Do Every Day for Kids.

 Fun, Simple & Healthy Habits

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Regular physical activity is essential for children. It helps them grow strong, stay energized, and build lifelong healthy habits. With just 15–20 minutes of daily exercise, kids can improve their strength, flexibility, and coordination—all while having fun.

In this article, we’ll cover 7 easy and fun exercises that kids can do every day at home, at school, or in the backyard—no equipment required.

Why Kids Should Exercise Every Day

According to health experts, kids aged 5–17 should get at least 60 minutes of physical activity daily. However, even a small 15–20 minute session of structured movement is a great start—especially when done consistently.

Benefits of daily exercise for kids:

Strengthens bones and muscles
Improves focus and mood
Builds confidence and self-esteem
Supports healthy weight
Boosts immunity and energy
Enhances coordination and motor skills

1. Jumping Jacks

Why it's great:
Jumping jacks are a full-body movement that boosts the heart rate and improves coordination.

How to do it:

Stand with feet together and arms by the sides.
Jump while spreading the legs and raising arms above the head.
Jump again to return to the starting position.

Duration: 30–60 seconds
Tip: Use it as a warm-up to get the body moving.

2. Arm Circles

Why it's great:
Helps improve shoulder mobility and posture, especially for kids who spend time on tablets or at desks.

How to do it:

Stand straight with arms extended sideways.
Rotate arms in small forward circles for 15 seconds.
Switch to backward circles for another 15 seconds.

Reps: 2 rounds of 15–20 seconds each
Tip: Keep arms straight and make slow, controlled circles.

3. High Knees

Why it's great:
High knees build leg strength and get the heart pumping.

How to do it:

Stand tall.
Run in place while lifting knees toward the chest.
Pump arms as if running.

Duration: 30 seconds
Tip: Encourage kids to go at their own pace.

4. Squats

Why it's great:
Squats build strong legs and help kids improve balance and stability.

How to do it:

Stand with feet shoulder-width apart.
Bend knees and push hips back as if sitting on a chair.
Keep the chest up and arms extended forward.
Stand back up and repeat.

Reps: 10–15 squats
Tip: Focus on form rather than speed.

5. Bear Crawls

Why it's great:
A fun full-body exercise that strengthens arms, legs, and core while improving coordination.

How to do it:

Start on all fours (hands and feet, knees off the ground).
Move the right hand and left foot forward.
Repeat with the opposite limbs, crawling forward like a bear.

Duration: 20–30 seconds
Tip: Make it playful—set a path or challenge kids to reach a certain point.

6. Wall Sits

Why it's great:
Wall sits build endurance in the legs and teach kids focus and body control.

How to do it:

Stand against a wall and slide down into a sitting position.
Keep thighs parallel to the ground, knees above the ankles.
Hold the position for as long as comfortable.

Duration: Start with 15–30 seconds
Tip: Turn it into a fun challenge—see who can hold it the longest.

7. Toe Touches

Why it's great:
Improves flexibility and helps stretch tight muscles, especially after sitting for long periods.

How to do it:

Stand with feet together.
Reach both arms up toward the sky.
Bend forward slowly and try to touch the toes (or as far as possible).

Reps: 10–15 slow toe touches
Tip: Don’t force the stretch—gentle movements work best.

Sample 15-Minute Routine for Kids

Exercise	Duration/Reps	Rounds
Jumping Jacks	30 seconds	2
Arm Circles	15 seconds forward/back	2
High Knees	30 seconds	2
Squats	10–15 reps	2
Bear Crawls	20 seconds	2
Wall Sit	30 seconds	1–2
Toe Touches	10–15 reps	1–2

Cool-down: End with deep breaths and light stretching.

Tips to Keep Kids Motivated

Make it fun: Turn exercises into games or challenges.
Use music: Upbeat songs make the workout more enjoyable.
Join in: When parents or siblings participate, kids stay more engaged.
Reward effort, not performance: Encourage participation, regardless of skill level.
Be consistent: Daily routines build habits faster than weekly ones.

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Long-Term Benefits for Kids

By doing simple exercises daily, kids can:

Build a stronger body
Improve sleep quality
Stay more focused in school
Develop confidence in physical activities and sports
Reduce screen time and boost real-world interaction

The key is not perfection—it's consistency and enjoyment.

7 exercises to do everyday for beginners

7 exercises to do everyday for girls

7 Exercises to do everyday for kids

7 exercises to do everyday for boys