Squats
Squats are an excellent exercise for the lower body. They can be performed with weights or without. Squats can be performed in various ways to target different muscles and work them more intensely. The most common squat variation is the parallel squat, which targets the quadriceps (the muscles on top of your thighs).
Squatting is safe when done correctly; if you're unsure how to do it safely, consult your doctor before starting this exercise!
Squatting is a common exercise, but it can also be quite difficult. If you're new to squats or need some help perfecting your form, follow these easy steps:
- Stand with your feet shoulder-width apart and your toes pointing forward or slightly outward.
- Engage your core muscles and keep your back straight.
- Lower your body by bending your knees and pushing your hips back as if you are sitting on a chair.
- Keep your weight on your heels and lower your body until your thighs are parallel to the ground.
- Pause for a moment, then push through your heels to stand back up to the starting position.
- Repeat for the desired number of reps.
- Remember to keep your knees in line with your toes and avoid letting them collapse inward. Also, start with a weight that is comfortable for you and gradually increase it as you get stronger.
Pushups
Pushups are a bodyweight exercise that works the chest, arms, and core. They're also easy to do anywhere and can be modified for people with shoulder problems or wrist pain.
To perform a standard pushup:
- Get in a plank position on your hands and toes (or just your hands if you're new to this exercise). Your body should form a straight line from head to heels, with no sagging in the middle or arching of your lower back.
- Lower yourself down until your chest nearly touches the floor, then push back up until you're in plank position before repeating this motion several times as fast as possible without sacrificing form or safety.
Deadlifts
Deadlifts are a great exercise for building strength and muscle. They're also one of the most common ways to injure your lower back, so it's important to do them correctly. Deadlifts work muscles throughout your entire body, including:
- Hamstrings (the muscles on the back of your thighs)
- Lower back (erector spinae)
- Gluteal muscles (buttocks)
- Quadriceps (front thigh muscle group)
The key to deadlifting is getting into the proper position before you lift anything off the floor or ground--and then keeping that same position as you lift! If you can't keep good form while doing deadlifts, they could cause injury because each muscle group requires so much effort to work together properly during this exercise.
Rows
Rows (or dumbbell rows) are one of the best upper body exercises you can do. They work your back muscles, particularly the lats (your "wings"), as well as your biceps and forearms.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Your palms should be facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. Your arms should be hanging straight down towards the floor.
- Pull the dumbbells up towards your chest, keeping your elbows close to your body. Focus on squeezing your shoulder blades together as you lift the weights.
Pause at the top of the movement, then slowly lower the dumbbells back down towards the floor. - Repeat for the desired number of reps, then switch sides and repeat the exercise with your other arm.
Planks
Planks are a great way to build core strength and stability. They can be done in many ways, with bodyweight or weights and on the floor or a stability ball.
The plank is one of the most basic abdominal exercises and one of the most effective in strengthening your core muscles. Planks require you to hold yourself up on your forearms or hands while keeping your back straight, which engages all the abdominal muscles around your spine. If you have trouble doing this for more than 30 seconds without breaking form, try adding an incline by placing two chairs side by side so that when you're lying down on them with palms flat on each chair seat (or wall), they create a slope leading away from you; as long as this incline is gentle enough that it doesn't cause pain in shoulder joints but steep enough so that gravity helps pull down on those shoulder joints (which makes it easier), then go ahead with this modification!
Plank variations include:
- Forearm Plank - lying face down with forearms on the floor; keep your elbows straight but not locked out as you press into them for support
- Side Plank - lie sideways across a bench or bed with one arm straight above your head, then lift up onto your side so that both feet are off the ground (or just one if it feels too difficult)
- Side Plank with Leg Extension - lie sideways across a bench or bed with one arm straight above your head, then lift up onto your side so that both feet are off the ground (or just one if it feels too difficult); lift one leg straight out in front of you, keeping it parallel to the floor repeat for the recommended number of repetitions.
Lunges
Lunges are a great exercise for working your glutes and hamstrings, two of your body's biggest muscles. If you're looking for an easy way to tone up your lower half, lunges are one of the best options.
Lunges can be done with dumbbells or barbells for added weight resistance (if you want). For beginners who aren't used to lifting weights, try doing bodyweight lunges instead until you get more comfortable with it!
To perform a lunge
- Stand upright with feet shoulder-width apart and hands on hips (or holding weights).
- Take a large step forward with one foot so that both knees are bent at 90 degrees; hold this position for one second before returning to starting position.
- Repeat on the opposite side by stepping backward instead of forward--this helps prevent overuse injuries such as shin splints caused by repetitive movements like running long distances without giving the muscles time off between workouts.
Pull-ups and chin-ups (or pulldowns)
Pull-ups and chin-ups are two of the most fundamental upper-body exercises. They work your biceps, chest, back muscles, shoulders, and core.
Pulldowns are similar to pull-ups, but you use a machine instead of holding onto a bar. Pulldowns can also be done with bands or cables if you don't have access to a machine at home or in your gym.
Pull-ups:
- Find a pull-up bar that is sturdy and can support your weight. If you're just starting out, you may want to use a lower bar or a chair to help you get into position.
- Grip the bar with your palms facing away from you (pull-up) or towards you (chin-up). Your hands should be slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your feet off the ground.
- Engage your shoulder blades and core, then pull your body up towards the bar until your chin is above the bar.
- Lower yourself back down to the starting position with control.
- Repeat for the desired number of reps.
Pull-Downs
- Sit at a pulldown machine and adjust the weight to a challenging but manageable level.
- Grip the bar with your palms facing away from you (wide grip) or towards you (close grip).
- Engage your core and keep your back straight, then pull the bar down towards your chest.
- Pause at the bottom of the movement, then slowly release the bar back up to the starting position.
- Repeat for the desired number of reps.
Conclusion
The core is a crucial part of your body that helps support you in many ways. It's important to strengthen and maintain this area to remain healthy and active throughout life. The exercises listed above are just some examples of how we can improve our core strength, but many others are out there too! So get moving today because it matters more than ever before
