Jumping Jacks: Energize Your Day with this Daily Exercise

Incorporating daily exercise into your routine is a key pillar of a healthy lifestyle. Regular physical activity not only enhances your physical well-being but also contributes to mental and emotional wellness. To help you establish a daily exercise routine, we’ve curated a list of 7 exercises to do everyday. These exercises target various muscle groups, providing a well-rounded fitness routine. Let’s dive into the Everyday 7 and explore how each one can benefit your body.

1. Push-Ups

Push-ups are a classic and effective exercise that primarily targets the chest, shoulders, and triceps. They also engage your core muscles and promote overall upper body strength. To perform a push-up, start in a plank position, lower your body by bending your elbows, and then push back up to the starting position. Aim for a set number of repetitions to gradually increase your strength.


  • Builds upper body strength.
  • Tones chest and arms.
  • Improves core stability.

2. Planks

Planks are excellent for building core strength, stability, and endurance. This static exercise engages multiple muscle groups, including the abs, back, and shoulders. Begin in a push-up position but with your weight supported on your forearms and toes. Maintain a straight line from your head to your heels, engaging your core throughout the exercise.


  • Strengthens the core muscles.
  • Enhances overall body stability.
  • Improves posture.

3. Squats

Squats are a fundamental lower body exercise that targets the quadriceps, hamstrings, and glutes. They are versatile and can be done without any equipment. Stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, keeping your chest up and your back straight, then return to the starting position.


  • Strengthens leg muscles.
  • Enhances lower body endurance.
  • Promotes functional movement.

4. Jumping Jacks

Jumping jacks are an excellent cardiovascular exercise that elevates your heart rate and improves overall cardiovascular health. They engage multiple muscle groups, including the legs, arms, and core. Start with your feet together and arms at your sides. Jump while spreading your legs and raising your arms above your head, then return to the starting position.


  • Increases heart rate for improved cardiovascular health.
  • Enhances overall body flexibility.
  • Boosts energy and metabolism.

5. Bicycle Crunches

Bicycle crunches are an effective abdominal exercise that engages both the upper and lower abs. They also target the obliques. Lie on your back, bring your knees up, and perform a cycling motion with your legs while bringing your opposite elbow towards the opposing knee.


  • Tones and strengthens the abdominal muscles.
  • Engages the obliques for better waistline definition.
  • Improves core flexibility.

6. Lunges

Lunges are a great lower body exercise that focuses on strengthening the quadriceps, hamstrings, and glutes. They also help improve balance and stability. Stand with your feet hip-width apart, step forward with one foot, lower your body until your front thigh is parallel to the ground, and then return to the starting position.


  • Tones and strengthens leg muscles.
  • Enhances balance and coordination.
  • Promotes lower body flexibility.

7. Mountain Climbers

Mountain climbers are a full-body workout that primarily targets the core, shoulders, and legs. They also get your heart pumping, providing a cardiovascular element to your routine. Start in a push-up position and quickly alternate bringing your knees towards your chest in a running motion.

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