Regular exercise is vital for maintaining a healthy lifestyle and overall well-being. However, finding time for a full workout routine can be challenging, especially with our hectic schedules.

The good news is that you don’t need to spend hours at the gym to reap the benefits of exercise. In this article, we will introduce you to a mini workout comprising four exercises that can help enhance your durability, strength, and balance – all in a short amount of time.

1. Plank

The plank is a fantastic exercise that targets multiple muscle groups and helps improve core strength and stability. To perform a plank, follow these steps:.

1. Start by getting into a push-up position, with your palms flat on the floor and directly under your shoulders.
2. Engage your core muscles and keep your back flat, forming a straight line from your head to your heels.
3. Hold this position for as long as you can, aiming for at least 30 seconds to start.
4. Remember to breathe steadily throughout the exercise, and avoid sagging or raising your hips too high.

As you progress, challenge yourself by increasing the duration of the plank or experimenting with variations, such as side planks or reverse planks.

2. Squats

Squats are excellent exercises for building lower body strength, particularly targeting the quadriceps, hamstrings, and glutes. Here’s how to perform a basic squat:.

1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
2. Engage your core and keep your chest lifted as you lower your hips back and down, as if sitting into an imaginary chair.
3. Try to get your thighs parallel to the ground, or as close as possible, while keeping your knees aligned with your toes.
4. Push through your heels to stand back up, maintaining a controlled movement.

To challenge yourself further, you can add weights such as dumbbells or a barbell to increase the resistance. Remember to start with lighter weights and focus on maintaining proper form.

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3. Single-Leg Deadlifts

The single-leg deadlift is a great exercise for strengthening the muscles in your lower back, hips, and legs, while also improving balance and stability. Follow these steps to perform a single-leg deadlift:.

1. Stand tall with your feet hip-width apart, arms relaxed by your sides.
2. Shift your weight onto your left leg and lift your right foot slightly off the ground.
3. Keeping your back straight, hinge at the hips and lower your torso until it’s parallel to the floor, while simultaneously extending your right leg straight behind you.
4. Pause for a moment, then return to the starting position by squeezing your glutes and engaging your core.

Perform the same number of repetitions on each leg, and if needed, use a wall or sturdy object for support until you feel comfortable with your balance.

4. Side Planks

Adding side planks to your workout routine helps strengthen your oblique muscles and improve overall core stability. Here’s how to do a side plank:.

1. Start by lying on your side, with your legs extended and stacked on top of each other.
2. Place your forearm on the ground at a 90-degree angle to your body, ensuring that your elbow is directly below your shoulder.
3. Engage your core, lifting your hips off the ground until your body forms a straight line from head to toe.
4. Hold this position for the desired amount of time, aiming for at least 30 seconds on each side.

Remember to breathe steadily throughout the exercise and maintain proper alignment. To increase the challenge, you can lift your top leg or arm, or try balancing on your hand instead of your forearm.

By incorporating these four exercises into your routine, you can enhance your durability, strength, and balance even when you have limited time.

Remember to warm up before exercising and consult with a healthcare professional or trainer if you have any pre-existing medical conditions or concerns. So, go ahead and give this mini workout a try – your body will thank you!.