7 Exercises to Do Every Day

7 Exercises to Do Every Day: A Simple, No-Equipment Routine Anyone Can Start

Daily movement helps many people feel more active, flexible, and energized. While different individuals may respond differently to exercise depending on lifestyle and health conditions, the following seven exercises are widely used in basic fitness routines because they target major muscle groups and require no special equipment.

This guide covers:

• 7 exercises to do everyday
• 7 exercises to do everyday at home
• Beginner-friendly versions
• No-equipment daily workout
• A picture-ready format (explanations you can convert into images)

⭐ The 7 Exercises to Do Everyday

These seven exercises are included because they are simple, functional, and commonly recommended across basic fitness programs. They are not sourced from a specific medical study.

1. Squats

Targets: Legs, glutes, core
Why people use it: Helps strengthen lower-body muscles and improves everyday movement like sitting or standing.

How to do it:

• Stand with feet shoulder-width apart
• Bend knees and lower hips
• Keep chest upright
• Stand back up

Beginner modification: Half-squats (only go halfway down)

2. Push-Ups

Targets: Chest, shoulders, triceps
Why people use it: A reliable upper-body strengthening movement.

How to do it:

• Place hands on the floor, shoulder-width apart
• Lower chest toward the ground
• Push back up

Beginner modification: Wall push-ups or knee push-ups

3. Plank

Targets: Core and shoulders
Why people use it: Builds general core stability.

How to do it:

• Forearms on the floor
• Body in a straight line
• Hold for 10–20 seconds or as able

Beginner modification: Plank on knees

4. Glute Bridge

Targets: Glutes, hips, lower back
Why people use it: Simple exercise to activate hip and glute muscles.

How to do it:

• Lie on your back
• Bend knees
• Lift hips toward the ceiling
• Lower back down

Beginner modification: Lift only partway

5. Lunges

Targets: Legs, balance, stability
Why people use it: Helps improve single-leg strength and coordination.

How to do it:

• Step forward
• Lower into a lunge
• Push back to standing

Beginner modification: Short-step lunges

6. Superman Stretch

Targets: Lower back, glutes, shoulders
Why people use it: Commonly used in basic fitness routines to counteract forward-leaning posture.

How to do it:

• Lie face down
• Lift arms and legs gently off the floor
• Lower back down

Beginner modification: Lift only arms or only legs

7. Marching in Place / Light Cardio

Targets: Overall body movement
Why people use it: Very light cardio warm-up that most beginners can perform safely.

How to do it:

• Stand tall
• Lift knees gently
• Swing arms naturally

Beginner modification: Slow pace

7 Exercises to Do Everyday at Home (No Equipment Needed)

This is the home-friendly version:

1. Squats
2. Push-ups
3. Plank
4. Glute bridge
5. Lunges
6. Superman stretch
7. Marching in place (1–3 minutes)

These are all simple bodyweight movements. No machines or gym equipment required.

👶 7 Exercises to Do Everyday for Beginners

For those new to exercise or needing lighter options:

1. Half-squat instead of full squat
2. Wall push-ups instead of floor push-ups
3. Knee plank instead of full plank
4. Mini glute bridge
5. Short-step lunges
6. Arm-only superman lift
7. Slow marching in place (1–2 minutes)

These beginner variants lower intensity and reduce strain.

🚫 7 Exercises to Do Everyday Without Equipment

All movements listed are completely equipment-free:

• Squats
• Push-ups
• Plank
• Glute bridge
• Lunges
• Superman stretch
• Marching in place

This routine can be done in a small room—ideal for home, travel, or limited space.

🖼️ 7 Exercises to Do Everyday With Pictures (Text-Based Guide You Can Convert to Images)

Since I cannot include real photos without uploads, here is a picture-description version ready to convert into illustrations:

1. Squat (Image idea)

A person standing, bending knees, hips lowered.

2. Push-Up (Image idea)

Body straight, hands on floor, elbows bending.

3. Plank (Image idea)

Forearms on ground, back straight, core tight.

4. Glute Bridge (Image idea)

Person lying down lifting hips upward.

5. Lunge (Image idea)

Stepping forward with one knee bent.

6. Superman (Image idea)

Face down, arms and legs lifting slightly.

7. March in Place (Image idea)

Standing tall, lifting knees up one at a time.

📅 Sample Daily Routine (5–10 Minutes)

Warm-up (1 minute):

• March in place

Main routine:

• Squats – 10 reps
• Push-ups – 8–12 reps
• Lunges – 8 reps per leg
• Glute bridge – 12 reps
• Superman – 10 reps
• Plank – 15–20 seconds

Cool-down:

• Light stretching – 30 seconds

This is a general-purpose short routine, not medical advice.

🧭 Tips for Staying Consistent

These suggestions are common in basic fitness guidance:

• Start with low reps
• Increase gradually
• Maintain proper form rather than speed
• Stop if you feel pain (not normal muscle fatigue)
• Create a habit by doing it at the same time daily

I cannot confirm one “best” method for everyone since results vary.

🎯 Conclusion

These seven exercises are simple, beginner-friendly, and require no equipment. They can be performed at home or anywhere with a small amount of space. While they may help people feel stronger and more active over time, outcomes depend on many personal factors.