TheSoko.com - 10 Exercises You Can't Do Without

Using these exercises can give you a stable foundation for fitness. Vanessa Agosta and Alexandra Cuk explain.

Here’s a list of 10 great exercises that should be part of everyone’s fitness plan. Most can be done anywhere with little or no equipment and all of them target a number of different muscles to give you the optimum results in the least amount of time. Incorporate these into your weekly program to get the most out of your workouts.

Squats

This is a great move that works out most of the larger muscles in your legs: glutes, hamstrings, quads and calves. Starting with your back straight and your feet about shoulder width apart, squat down keeping your back straight, head up and knees behind your toes, until your thighs are parallel to the floor. Push up with the legs to bring your body back up. Squat down to different levels to target different muscles.

Lunges

Lunges are great for your entire lower body, including your core. The muscles in your mid-section help stabilize you and maintain your balance throughout the motion. Start by standing vertically, then take a large step forward. Keeping your back straight and head up, lower your body by bending your knees making sure that your front knee does not extend over your toes. Also, make sure the back knee does not touch the ground. Now proceed back up to the starting position by pushing off with your heel. These can be done backward or forward to target different muscles.

Push-ups

The classic push-up is a great multi-purpose exercise. It simultaneously works your chest triceps and core. Placing your feet on a stability ball will raise the intensity and involve your deltoids as well. To complete a push-up, start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now, with your arms slightly bent and your knees straight (or knees on the ground for easier ones) lower your torso keeping your head up. Breathe out on the way up and in on the way down.

Pull-ups

This key move allows you to sculpt your lats, delts and biceps all at the same time. Vary the width of your grip for an even more challenging move. For starters, hold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull your body up until the your neck meets the bar. Reverse the movement to lower your body back down.

Shoulder Press

This is a great exercise to target the shoulders and it can be preformed sitting or standing. Sit or stand vertically with dumbbells in both hands. Start with your arms out to the sides in a 90-degree position. Raise and press the dumbbells up above your head until your elbows just about lock out making sure you keep a smooth controlled motion. Now slowly bring the dumbbells back down to the starting position. By varying the incline of your posture by using an adjustable bench in the seated version, you can work out different parts of your delts, as well as your pecs.

Tricep Dips

These are great because they can be done pretty much anywhere. All you need is a bench or a chair and you’re ready to target your triceps, chest and anterior deltoids, all in one simple move. Grab a chair, bench or anything sturdy and stand in front of it facing away, then put your hands palms down on the seat. You are going to use your arms to lower and raise your body weight. Dip your body down until your elbows reach a 90-degree angle. Keep knees bent at a 90-degree angle and feet on the floor for added support in the beginning and work up to eventually straightening your legs out in front of you for a greater challenge.

Seated Rows

This classic move will help you build an amazing back by targeting your rhomboids and lats, as well as your biceps, all at the same time. To begin the seated row take hold of the handles of your favourite bar and sit with your back straight while keeping your legs bent and feet against the metal block. Extend your arms feeling your lats stretch. Pull the weight back into your body until the handles touch your abdomen. Contracting your midsection while performing the move will also help create a strong core.

Abdominal Training

Strong abs are vital for all the activities you perform on a daily basis from working out to just simply sitting or standing. Target abs frequently with a variety of different moves, making sure to work out all the different parts on a weekly basis. This could involve simple crunches done lying on the floor or adding in a stability ball for a different intensity. Try raising your upper body off the ground to work the upper abdominals or raising your legs to work the lower portion. Remember that strong abdominals are vital for a healthy back and good posture!

Walking

Walking is the simplest thing you can do to burn off extra calories every day, anywhere you are. It’s a great form of low-impact cardio, no matter what your fitness level. Figure out a way to incorporate a little extra walking into every day and you can burn hundreds of extra calories each week without even noticing!

Running

Running is an amazing way to burn calories that can also be adjusted to any fitness level. Start with short distances and slowly build up your endurance by running a little longer and a little further each day, eventually working your way up to long distance runs.

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just the basics

With the hectic lives that many of us are leading these days, it’s becoming increasingly difficult to fit in effective workouts. Using these exercises allows you to target multiple muscles at once and since most can be preformed with little or no equipment, you can fit in a mini workout whenever you have a bit of time to spare in your busy schedule.

Vanessa Agosta and Alexandra Cuk are personal trainers with G Force Home Training Inc. For more information visit www.gforcetraining.com.

Sources:
Oxygen magazine, March 2006
MyFit.ca