3 Simple Great Exercises.

There is a saying that nothing good comes easy and as such in exercise patience is key. You get out of it what you put in. In the midst of the pain you feel, you must put up a great show of perseverance because at the long run it will worth it. 

Some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels, or help you burn calories more effectively.

Some of the easiest steps of exercises are 

1. Walking 

Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere and anytime. 

This form of exercise is best for people above 50 years of age. 

"Doing a brisk walk can burn up to 500 calories per hour," says Robert Gotlin, DO, director of orthopedic and sports rehabilitation at Beth Israel Medical Center in New York. 

2. Squats

A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantar flexes when standing up.

Squats aren’t just for athletes. You can do them as part of your regular exercise routine.

They strengthen your lower body, targeting your glutes and quadriceps.They also make you use your core muscles.

3. Lunges

The lunge is a popular leg-strengthening exercise with a multitude of variations to add variety to your workout. In addition, varying your technique allows you to emphasize different muscles or parts of those muscles.

lunges is a great exercise because it mimics life, it mimics walking," only exaggerated, says Petersen.

Lunges are a bit more advanced than squats, says Cotton, helping to improve your balance as well.

Here's how to do them right: Take a big step forward, keeping your spine in a neutral position. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor.