What if
I told you that you could get in the best shape of your life even if you didn't
have time to exercise, even if you were busy, and even if you didn't know where
to start?
There
are many exercises that can give you results, but if you want fast results,
it's best to focus on the very best exercises for total body fitness. Although
these exercises are well-known, you might not have realized their importance in
developing an enviable physique, whether it means increased endurance and heart
function, tight and sexy thighs, butt and legs, or muscular arms. Or you may
not know how to incorporate them into your routine - until today.
Squats:
The squat is one of the most basic all-around fitness exercises that you can
do, and it is one of the best. It works several body parts at once, including
your core, quads, hamstrings and calves. No matter what you do, you should
incorporate squats into your routine. If you train for strength, squat using a
barbell or holding dumbells in your hands. If you want to train for endurance
or cardio, use body-weight squats.
Pushups:
This exercise is no secret, but not enough people take advantage of it. Many
women and even men still have weak, flabby arms and chests. The best way to
develop them is by starting to incorporate daily pushups into your routine.
They work the chest, shoulders, triceps, back and abs (core). The key with
pushups is to incorporate different kinds of pushups into one routine. If you
cannot do a standard "full" pushup, start with the
"modified" version on your knees. Then work your way toward doing
regular pushups. EVOLUTION OF THE PUSHUP:
Wall
pushup: Stand facing a wall. The farther your feet are from the wall, the
harder it will be. Lean in toward the wall.
Counter
Pushup: Pushup leaning from the edge of a counter.
Knee
Pushup: the standard "modified" pushup on your knees
Feet
Elevated: you've now reached the regular pushup level, congratulations!
Other
pushups that rule:
Wide
Hands - Place hands on the floor at a greater distance apart (past the
shoulders). This works even more back muscles.
Close
Hands - Place hands on the floor closer to each other (maybe a foot apart or
less). Very difficult. Feet Elevated - Place your feet on a chair or other
object and push up from the ground. More difficult. Handstand Pushup - This is
my favorite pushup EVER and the ultimate exercise to build strong shoulders. If
you're a man, you need to be able to do this one.
Go to a
handstand, your feet against the wall, then lower your head to the floor and
push up. If you can do a few of those, you're good. To help you succeed in
mastering this pushup, you can first use your toes to help you
"crawl" the wall, or have a friend hold your feet and help you
through it. At first, your goal should be to simply stay in a handstand with
your feet facing the wall.
Walking
or Running Hills: You want extreme health, a fit body and a healthy heart? Try
walking or running up hills. This is one of the best exercises for overall
fitness. So go find hills in your area, and dare to walk the hell out of them!
Pullups
& Chinups: Many women lack upper body strength. Unfortunately, this can
lead to injuries and lack of ability, as many common movements such as lifting
a box (or a child!) require strong upper body muscles.
It's
wise for all women to strengthen these muscles by working on the two best
exercises for them: pushups and pullups. Just because pullups and chinups are
hard, it doesn't mean women can't do them! In fact, you should be able to lift
your own body with your arms. In nature, this sort of movement is very basic
and in fact a matter of survival.
For
men, the benefits of pullups and chinups cannot be emphasized enough: you will
build a strong back and enviably muscular arms.
For
women, I would set a goal to do at least 1 complete pullup and 2 complete
chinups, with a future "ultimate" goal to do at least 3 pullups and 5
chinups.
To get
started, use the assisted pullup machines at the gym, or follow the following
routine:
Hang
for 30 seconds or as long as possible in the position of having pulled your
body up all the way from a bar. You can use a chair to get in that position.
When you feel you can't hold yourself any longer, lower gently in a slow and
controlled manner. Do this 5 times.
Get on
a chair and check out what kind of a bend you need in your arms before you can
successfully pull yourself up. Then do it five times from there. Improve from
there.
Hang
from a bar and see how far you can pull yourself up 5 times in a row.
Do
these three exercises 2-3 times a week and make sure to warm up properly
beforehand (by doing some jumping jacks for a few minutes, for example).
For
men, a good benchmark for strength would be to be able to do a few series of 5
pullups with 10% of your weight attached to your body (as extra weight).
The
Plank: This is a powerful isolation move used in Pilates and Yoga and it works
the abs, back, arms and legs as well as your internal abdominal muscles, which
is your core strength!
To do
it, lie face down on mat with your elbows resting on the floor next to your
chest. Go to a pushup position while resting on your elbows or hands. Then
squeeze the abs and keep your body in a straight line. Hold in this position
for 30-60 seconds, then slowly lower yourself to the floor and rest for 15-30
seconds. Repeat as many times as you can. Start by doing the plank on your
knees and gradually work your way up.
So
there you have it, 5 powerful exercises that every man and woman should include
in their routine for functional fitness and increased strength.
Frederic
Patenaude is the author of the book The Raw Secrets and offers a free
subscription to his ezine Outrageous Health & Success - available at