7 Exercises Men Should Do Every Day To Stay Muscular

 



Why is it that building muscle seems to be such a challenging task, yet losing it appears effortless? You dedicate countless hours to your gym sessions, striving to increase your size, only to feel like you've shrunk after taking a mere week off. Fortunately, fortune smiles upon you. We shall delve into the realm of seven uncomplicated daily exercises tailored for men to uphold their muscle size, strength, power, and more. Whether you find yourself away from the gym, these exercises can be effortlessly executed at home, providing a swift means to invigorate your body, enhance cardiovascular circulation, and awaken your senses. Conversely, if you frequent the gym, consider incorporating the following movements as part of your warm-up routine or as the mainstay strength exercises during your workouts. 


Prepare to indulge!

Continue reading to uncover the seven most beneficial daily exercises for men to maintain their muscular physique. And after that, be sure to peruse the enlightening compilation of the 7 Best Exercises for Men to Gain Strength Without Equipment.


Hip Bridges

  1. The perks of cultivating stronger glutes and hips are not exclusive to a particular male population. Enhancing these areas not only refines your movement patterns but also augments your overall strength while ensuring the well-being of your knees and lower back. If you seek an exercise to engage in daily, search no further.

Embark on the hip bridge exercise by lying on the ground with bent knees and feet planted firmly. Propel yourself upwards by exerting force through your heels and activating your glutes. Repeat this motion, ensuring you refrain from relying on your lower back to facilitate the movement.


Squats

  1. Behold the supreme monarch of exercises – squats. They reign supreme within the gym, whether executed with barbells, kettlebells, or other equipment. Moreover, they serve as a catalyst for enhancing mobility and facilitating recovery by promoting blood circulation and invigorating your hip joints. (For optimal mobility, consider descending fully.) Furthermore, squats can be executed using your body weight alone.


To initiate the squat, position your feet shoulder-width apart with toes slightly turned outward. Initiate the movement by shifting your weight backward and parting your knees. Descend below parallel while maintaining a flat lower back. At the lowest point, propel yourself upwards by driving through your heels while ensuring your knees remain apart.


Hip Flexor Stretch

  1. The prevalence of tight hip flexors among individuals, courtesy of prolonged hours spent sitting, often leads to lower back complications and compromised movement patterns. To combat these issues, dedicate a moment to stretching your muscles, which will empower you to perform at your peak.

Prepare for the hip flexor stretch by kneeling on one knee, aligning your feet, and forming 90-degree angles with your knees. Engage your glute muscles in the rear leg, push your hips forward, and revel in the profound stretch coursing through the front of your hips and quadriceps. Switch sides accordingly.





Spiderman Lunges with Overhead Reach

  1. Prepare to embrace one of the most invigorating dynamic stretches, specifically targeting your hips and back. As you embark on this movement and gradually improve, your mobility shall witness remarkable growth, translating into more effective workouts and fewer instances of discomfort.


Execute the Spiderman lunges with overhead reach by lunging forward and slightly leftward with your left leg. While keeping your elbows locked, place both hands on the ground and lower your trailing knee to the ground. Activate the glute muscles in your rear leg, extend your right arm toward the sky, and fix your gaze upon your outstretched hand. Maintain a neutral arch in your lower back throughout the exercise. Stand upright and proceed to alternate sides.


Walk

  1. There exists a misconception that engaging in cardiovascular activities diminishes muscle size. However, incorporating light cardio into your routine is crucial for maintaining muscle mass. It aids in accelerating post-workout recovery in a low-impact manner and enhances overall conditioning, enabling you to push yourself harder during training sessions. Therefore, make it a personal objective to engage in a 15 to 20-minute walk every day. If completing the duration in one session is challenging, feel free to spread it throughout the day.


Wall Slides

  1. Next on our list of daily exercises for men to preserve muscle mass is the wall slide. Many individuals encounter difficulties with rounded shoulders due to an overdeveloped chest and weak back muscles. Wall slides serve as an excellent drill to activate your lower traps, ensuring proper alignment and posture.


Stand with your head, shoulders, and glutes against a wall. Press your forearms firmly against the wall, eliminating any space between your skin and the wall's surface. Engage your glutes, press your lower back against the wall, and smoothly slide your forearms up and down the wall.


Planks

  1. You might be surprised, but planks hold significant value. Prior to engaging in a workout, it is vital to activate your core, preparing it to withstand heavy weights and rigorous repetitions. However, on days when you are not working out, performing planks can still be beneficial in keeping your body engaged and improving your posture.


Assume a plank position by resting on your forearms while maintaining a straight body alignment. Apply pressure to your forearms, rounding your upper back and tucking your hips in to maintain a flat lower back.

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