Exercises men must do daily, as per an expert

 Hair fall and beer belly are two common concerns of the majority of men at the current time. Sitting all day long and lack of physical activities leads to fat accumulation in the midsection. On top of that, poor diet and lifestyle habits lead to excessive hair fall and dull skin. A simple solution to overcome all these issues is exercising.

Exercising is not only for those who intend to shed kilos. It is essential for all those who want to live a healthy and long life. Just by working out for 30-40 minutes every day you can get glowing skin, luscious hair and a flat belly. But what exercises should you

Exercises of all kinds are good for your overall health, but if you are struggling with hair fall, beer belly and dull skin then squats, deadlifts and chest press are the three important ones for you. Nutritionist Rujuta Diwekar recently took to her Instagram handle and shared the benefits of performing these three exercises. As per her, these three exercises help to increase the level of testosterone, growth hormones and dopamine in men, which will eventually reduce the problem of hair fall and bulging belly.

The squat is a popular bodyweight exercise that helps to target all the major leg muscles. It works primarily on your gluteus maximus, minimus, and medius, quadriceps, hamstrings, adductor, hip flexors and calves.

Step 1: Stand straight on the ground with your feet slightly wider than hip-width apart. Place your hands on your hips.

Step 2: Keeping your back neutral, engage your core and push your buttocks out.

Step 3: Bend your knees to come to a squat position. Your thighs should be parallel to the floor and shin perpendicular.

Step 3: Pause for 2-3 seconds and then return to the starting position.

The traditional deadlift helps to target your upper as well as lower body muscles. Listing the weight activates trapezius, back, abdominals, glutes, hips, adductors, quadriceps, and hamstrings.

Step 1: Stand on the ground in front of the barbell with your feet hip-width apart.

Step 2: Hinge at your hips and bend your knees to lower your body to pick up the weight from the ground.

Step 3: Push your butt back and keep your torso parallel to the floor.

Step 4: Keeping your core tight and hands straight, push through your heels to stand up.

Step 5: Hold for a few seconds at the top, squeeze your butt and then slowly lower the weight.

Whether you perform a chest press using a barbell or dumbbell, it would provide the same result. Chest press targets your pectorals, deltoids, and triceps. It also works your serratus anterior and biceps.

Step 1: Lie on your back on the bench and hold the barbell in both your hands. Your feet should be resting flat on the floor.

Step 2: Bend your elbows to bring the weight in line with your chest.

Step 3: Look straight and slowly move your barbells upwards towards the ceiling and away from your body.

Step 4: Bring it back to the starting position. Do 15-20 reps of this exercise.

Running is one of the easiest and ultimate exercises to burn calories and tone your body. The best part is that anyone can perform it. For 30 minutes, run at different speeds to get the maximum benefits. You can either run outside or on a treadmill. Start at a comfortable speed and then go fast and faster. If you do not like running, you can follow the same pattern with walking.

We all know about staircase workouts, but most of us do not do it. Find a staircase and move up and down with dumbbells in your hands. This will help you engage several muscles at the same time and burn a whole lot of calories. Try to use dumbbells between 2-5 kg of weight.

If you want to burn some unbelievable amount of calories in a short period of time, try high-intensity interval training (HIIT). As the name suggests, this workout requires you to repeat high-intensity exercises as quickly as you can to burn fat. Experts believe that these are more effective than cardio exercises to burn fat. HIIT creates post-exercise oxygen consumption so that you can burn calories long after exercising.

Plyometric exercises are not just great for burning calories but also help in building muscles. Just like HIIT workout, you have to do a set number of reps and try performing the workout as fast as you can.

To do this routine, you can include exercises like high knees, squats, push-ups, alternating lunges, butt kicks, mountain climbers and leg raises.

Try to do 12 reps of each exercise, three times. This will fire up those muscles and give you a toned body in no time.

A strengthening workout includes sprints between bodyweight exercises so that you can burn maximum calories in just 30 minutes. The exercise you must include in this routine is cross chops. falling pushups and figure-4 bridges.

Hold a weighted ball or dumbbells in both hands and stand with your feet hip-width apart. Now, bend your knees and turn your feet to the left and lower the ball towards the left shin. Now straighten your leg, raise the ball above your head and turn to the right. You can do 10 reps on each side.

To do the exercise, lie down on the floor, press your arms on the ground, bend your knees and make sure your heels are placed on top of the ball. Cross the left ankle on the top of your right thigh and your left knee out to the side. Press your left heel down into the ball and raise your hips as high as you can. Hold the position for a few seconds and then lower down the body, repeat.