There are a few basic exercises everyone should try to perfect sometime during their lifetime. These are the staples you can do anywhere, any time to increase your fitness and stay in shape. Learn the moves with this simple, step-by-step guide.
Planks
- Lie facedown on the floor with your toes pointed down.
- Use your elbows to keep your body raised up in a plank position. Your body weight should be resting on your forearms.
- Keep your body in a straight line from your shoulders to your ankles. Engage your abdominal muscles for stability.
- Hold the position for a set amount of time, then rest before repeating.
For beginners: Start out with your knees on the ground instead of your toes, or hold the position for only a few seconds at a time.
For advanced: Perform the plank with extended arms, being careful not to place too much weight on your wrists.
Push-Ups
- Lie facedown on the floor and place your hands slightly wider than and in-line with your shoulders.
- Push up while keeping your body in a firm plank position with toes on the ground. Stop just before your arms are fully extended (don’t lock your elbows!).
- Slowly lower your body until your chest nearly touches the floor.
- Repeat steps 2 and 3, resting between sets.
For beginners: Start out with your knees on the ground instead of your toes.
For advanced: Elevate your feet on a box, bench or step or wear a weighted vest for an added challenge.
Sit-Ups
- Lie flat on your back, on a comfortable surface.
- Place your feet flat on the floor about shoulder-width apart. Your knee should be bent at about 90 degrees.
- Cross your arms over your chest (putting your hands behind your neck can cause neck strain).
- Contract your abdominal muscles as you bring your upper body off the floor. Roll your torso up until you almost meet your knees. Keep your head looking straight with your chin off your chest.
- Slowly roll your torso back down to the floor using your abdominal muscles.
- Repeat, resting between sets.
For beginners: Place your feet under a stable object, such as a couch, to get some leverage.
For advanced: Do sit-ups while holding a weight, or keep your legs in the air with knees bent and shins parallel to the floor.
Crunches
- Lie flat on your back on a comfortable surface.
- Place your feet flat on the floor about shoulder-width apart. Your knee should be bent at about 90 degrees.
- Cross your arms over your chest (putting your hands behind your neck can cause neck strain).
- Contract your abdominal muscles as you raise your shoulders up about 4 to 6 inches. Try to keep your lower back pressed against the floor.
- Slowly lower your shoulders back to the floor.
- Repeat, resting between sets.
For beginners: Raise your shoulders only 2 to 3 inches off the floor.
For advanced: Hold your position in step 4 for a few seconds before lowering your shoulders back to the floor.
Lunges
- Stand with your feet together and engage your abdominal muscles for stability.
- Step forward with your right foot, slowly shifting your weight to this foot.
- Lower your body until your right thigh is parallel with the floor. Let your left leg bend down towards the floor, but don’t touch your knee to the ground or move the placement of your left foot.
- Push off with your right leg and return to the starting position.
- Complete a set of reps with each leg.
For beginners: Don’t lower your body down too far when completing the lunge.
For advanced: Add side lunges to your routine for an added challenge.
Squats
- Stand with your feet slightly wider, about hip-width apart.
- Lower your body back as far as you can, bending at the knees and pushing your hips back.
- Raise your arms out in front of you for stability as you move your thighs parallel to the floor and your upper body angles slightly forward.
- Pause before pushing yourself back up to the starting position.
- Repeat, resting between sets.
For beginners: Hold on to a stable object as you complete the squat, or don’t lower your body down quite as far.
For advanced: Complete the squat with a dumbbell in each hand. As you squat, keep the weights by your side or lift them up in front of your chest for an even greater challenge.
Perfecting these exercises is easy with a little practice, especially if you do them on a regular basis. Use the included beginner and advanced tips to modify your workout to suit your fitness level. Make these exercises a part of your regular exercise routine so that you can start working towards the rock-hard bod you deserve.