5 BASIC MOVES YOU SHOULD INCORPORATE INTO YOUR WORKOUTS
People often ask me, “If I only have 20 minutes to exercise, what should I do?” There are many ways to answer this question and the number of reps and sets you apply to each exercise can impact your results. But in general, I recommend exercises that primarily work a large muscle group and secondarily use smaller muscles for support. Many of the exercises listed below may make you think you are only working one muscle, but with many exercises you actually work a number of muscles.
I’ve listed 5 exercises that you can do anywhere (home or the gym) that are quick and convenient. You may need some wicked good creativity and some out-of-the-box thinking, but these exercises have been proven to be effective no matter how or where you complete them.
Here are the 5 fail-safe exercises that you need to make sure you complete weekly:
1.Push-ups: The primary muscles working are your chest muscles. Secondarily you will be working your shoulders and triceps.
Start in a plank position with your hands directly under your shoulders. Lower your chest as far down to the floor as you can. Push yourself back up to starting position.
Variation: if you’re unable to start on the ground, use an elevated surface to make the move easier- such as a bench, a solid part of a couch, or heavy chair that won’t tip over. Your end goal should be to complete the exercise on the ground; however you can build up your strength by starting in an elevated position and progressively declining your starting point to a lower position.
2.Pull-Ups or Floor Cobra: primarily works your lats (lower outside back) and biceps. Secondarily you are working your traps (upper back), shoulders, forearms and abs.
If you have something to hang from choose the pull-ups. Start in a hanging position with hands slightly wider than your shoulders and arms extended. Pull your body up until your chin is higher than your hands. Lower your body down to starting position.
If there is nothing to hang from, begin the floor cobra by lying down on your stomach with your arms lying next to you, palms are facing the floor. Arch your back and raise your upper back while keeping your head in neutral position and toes on the ground. Squeeze your shoulder blades together (your arms should move towards each other behind you). With your palms facing the floor, point your thumbs up to the sky. Hold for a count of three, lower your palms to floor and repeat from the starting point.
3.Crunches: These lovely exercises primarily work your upper/middle abs.
Start by lying down on your back with your knees bent and feet flat on the floor. Place fingertips lightly on your temples or cross your arms over your chest (to prevent pulling on your head leading to a strained neck). Curl upwards making sure your shoulder blades come off the floor and your lower back remains on the floor. Aim your shoulders towards your thighs.
Variations: Dead bugs to target your lower abs. Lie down on your back, knees bent and arms and feet in the air. Smush your lower back down so it touches the floor and then bring your spine to a neutral position (it should raise just a tiny bit). Keeping your spine in a neutral position (neutral meaning straight) throughout the movement, slowly straighten one leg at a time and bring it back to start position. Change legs. Keep your spine neutral!
4. Bridge: The primary muscles working are your glutes. Secondarily you will be working your inner thighs, hamstrings, and calves.
Start by lying down on your back with knees bent and feet flat on the ground, arms by your side. Push your glutes up to the sky and make a straight line with your shoulders, glutes, and knees. Make sure you are pushing through your heel and not the balls of your foot. If you push your glutes too high you will feel it in your lower back due to arching. Lower your glutes back to start and do 20 complete raises.
Variations: Once you have mastered the beginner hip thruster you can move into a one-legged hip thruster. Making a straight leg, hold one foot up in the air (seen in the picture above). Your knee on your extended leg should stay the same height as the knee on your bent leg- you don’t want to be swinging that leg all around the air. You may feel more wobbly on one foot so be careful and raise your glutes slowly. Complete 10 raises on each side and work your way up to 20 reps.
5.Squats: Works your entire lower body- glutes, quads, hamstrings, inner/outer thighs, calves
Stand with your feet a little wider than should width apart. Alignment is key so make sure your toes are pointing forward. Stretch your arms out in front of your body.Keeping a neutral spine (no over-arching) push your hips back and squat down. Keep your chest up and your abs tight. The goal is for your quads to be parallel with the floor. As you squat down make sure your knees are in line with your toes (try to watch yourself in a mirror). Push through your heels back up to starting position.
Variation: Jump squats are the exact same as standing squats. Once your legs are parallel to the floor push through your heels and explode upwards, ultimately jumping into the air. As you jump, squeeze your entire lower body. The goal is to jump in the air and as you land on your feet, go right back into the squat motion, followed by an exploding jump in the air. Start with 10 reps- you will likely be out of breath by number 10!
Nourish.Transform.Inspire.
-Meredith Hendricks RD, LDN, CPT
*All photos courtesy of bodybuilding.com and NASM.orgEndFragment
