What exercises are considered to be the most efficient

If you want to have a nice figure and a toned body, in addition to healthy eating habits, it is also necessary to exercise regularly, which means at least 3-4 times a week. Of course, in order for your workouts to be really effective and produce the desired results, you need to design your workout routine in such a way that it contains those key exercises that activate all the most important muscle groups and shape your body. Otherwise, it can very easily happen that all your efforts will be in vain. In order for this not to be your case, find out below which 7 exercises must be part of your training.

1. Squats

This exercise is absolutely necessary in order to have shaped and toned legs. Position yourself as in the picture, preferably with your hands above your head, and lower yourself into a sitting position, keeping your spine straight and making sure your knees do not cross the line of the tops of your feet. In this way, you activate all the leg muscles, and to make the effect as good as possible, every time you are in an elevated position, strengthen the gluteus.

2. Steps

Another exercise that goes hand in hand with squats because it activates the legs as well as the butt. Step forward with one leg and lower your knee to the floor with the other, making a 90-degree angle between your lower leg and thigh. The spine should also be straight, and the knee of the outstretched leg should not cross the line of the top of the foot.

3. Endurance

An exercise that activates the whole body, especially the abdominal muscles - if you regularly apply it as part of your training, you can be sure that you will have firm and toned abs. Spread your hands shoulder-width apart, rest on them and on your feet, and keep your body in a raised and straight position, with your butt up and your abs tight, so you don't bend over.

4. Push-ups

The starting position of the body is like a stand-up, only with the arms bent at the elbows - straighten the spine, raise the buttocks and raise the arms up, without bending the body. This exercise is indispensable when it comes to arm and shoulder muscles.

5. Jumps

Here's an explosive exercise that's great for burning calories: You start from a squat with your hands on the floor, jump your legs back to a hold position, then forward, then jump up with your legs straight. You should do at least 10 of these repetitions in one set.

 6. Classic sit-ups

Also an essential exercise in your exercise routine. You lie on your back with your legs raised, hands on your chest, or in a more difficult version behind your head, you rise to a sitting position, stay in it for a few seconds and come back.