6 Most Effective Exercises


6-most-effective-exercises

6 Most Effective Exercises

1. Walking
Why it’s a winner: You can walk anywhere, anytime. Use a treadmill or hit the streets. All you need is a good pair of shoes.

How to: If you’re just starting to walk for fitness, begin with five to 10 minutes at a time. Add a few minutes to each walk until you get to at least 30 minutes per walk. Then, quicken your pace or add hills.

2. Squats
Why it’s a winner: Squats work several muscle groups — your quadriceps (“quads”), hamstrings, and gluteals (“glutes”) — at the same time.

How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair. Keep your knees right over your ankles. Add dumbbells once you can do at least 12 reps with good form.

3. Push-Ups
Why it’s a winner: Push-ups strengthen your chest, shoulders, triceps, and core muscles.

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How to: Facing down, place your hands slightly wider than shoulder-width apart. Place your toes on the floor. If that’s too hard, start with your knees on the floor. Your body should make a straight line from shoulders to knees or feet. Keep your rear-end muscles and abs engaged. Bend your elbows to lower down until you almost touch the floor. Lift back up by pushing through your elbows, Keep your torso in a straight line throughout the move.

4. Bent-Over Row
Why it’s a winner: You work all the major muscles of your upper back, as well as your biceps.

How to: Stand with your feet shoulder-width apart, bend your knees, and bend forward at the hips. Engage your abs without hunching your back. Hold weights beneath your shoulders, keeping your hands shoulder-width apart. Bend your elbows and lift both hands toward the sides of your body. Pause, then slowly lower your hands to the starting position. Can perform with a bar or dumbbells.

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