Health: Five Exercises You Must Do 10/21/01

[LyndaNP]

From:
http://exercise.about.com/library/weekly/aa101601a.htm

Five Exercises You Must Do

Part 1: Exercises that Work Your Body Fast
What's the number one reason you don't exercise?  If you said lack of
time, I hear ya.  Everyone is busy and we all want ways to squeeze our
workouts into an already full day.  Well, you'll have to look for a new
reason to skip your workouts because I've found the answer.  I surveyed
personal trainers all over U.S. and asked them: If you only had five
exercises for your clients, which ones would they be? 

The Pros Top Picks

Below are the top five exercises according to the pros:

1.  Squats.
Why They Rock: Most trainers agree that squats are one of the best
exercises you can do.  Squats are compound movements, which means you
work your glutes, quads, hamstrings and calves all at once. 

How to Do it:  Stand with feet hip-width apart, toes facing straight
ahead or angled slightly outward.  Slowly bend the knees and lower hips
towards the floor (as though you're about to sit down in a chair),
keeping your torso straight and abs pulled in tight.  Lower your body
until your thighs are parallel to the floor, knees at 90 degrees.  Keep
your knees behind your toes  make sure everything's pointing in the same
direction.  Do not go lower than 90 degrees! Do this move 2 or 3
non-consecutive days a week, keeping your reps between 12 and 16.  See
how it's done or check out more in-depth info.

2.  Push Ups.
Why They Rock: Push ups, like squats, are compound movements.  You use
almost all the muscles of your body to keep your body in position, and
your chest, shoulders and triceps get the most strength gains. Keeping
your abs in tight means protecting your back while getting a great ab
workout.

How to Do It:  On your toes: position yourself face down on the floor,
balancing on your toes and hands.  Your hands should be wider than
shoulders, body in a straight line from head to toe.  Don't sag in the
middle and don't stick your butt up in the air.  Slowly bend your arms
and lower your body to the floor, stopping when your elbows are at 90
degrees.  Exhale and push back up.  For beginners, do the move on your
knees (keeping the same body position as described above).  Variations
include incline, decline or wall pushups.  Or, if you're a masochist,
you could try one-armed pushups!  Do this move 2 or 3 non-consecutive
days a week and add a rep each time you do the exercise.  See how it's
done.

3.  Lunges.
Why They Rock:  Like squats, lunges work most of the muscles in your
legs including your quads, hamstrings, glutes and calves.  Lunges help
build lean, strong legs and recruit lots of stabilizer muscles to help
burn more calories and work on things like balance and stability.

How to Do It: Stand in a split-stance, one leg forward, one leg back,
holding a medium to heavy weight. Slowly lower your body into a
lunge position, keeping the front knee and back knee at 90 degree
angles.  Keeping the weight in your heels, push back up (slowly!) to
starting position.  Remember to never lock your knees at the top and
never let your knee bend past your toes.  Variations: front lunges, back
lunges and side lunges. Do this exercise 1 or 2 times per week, 2-3 sets
of 12 to 16 reps with light to medium weight. See how it's done.

4.  The Plank.
Why it Rocks: The plank (or hover) is an isolation move used in Pilates
and Yoga and works the abs, back, arms and legs.  The plank also targets
your internal abdominal muscles.

How to Do It: Lie face down on mat with elbows resting on floor next to
chest.  Push your body off the floor in a pushup position with body
resting on elbows or hands. Contract the abs and keep the body in a
straight line from head to toes.  Hold for 30-60 seconds and repeat as
many times as you can.  For beginners, do this move on your knees and
gradually work your way up to balancing on your toes.  See how it's
done.

5.  Lat Pulldown
Why it Rocks:  The lat pulldown works on the major muscles of your back
(the latissmus dorsi), which helps you burn calories and, of course,
strengthen your back.  It also involves the muscles of your arms and
your abs.

How to Do It:  Sit on the lat pulldown machine and hold the bar with
your hands wider than your shoulders.  Pull your abs in, straighten your
back and lean back slightly (about 10 or so degrees).  Bend your elbows
and pull the bar down towards your chin, contracting the outer muscles
of your back.  Do this exercise 2-3 times a week using enough weight to
complete 12-16 repetitions.  If you don't have access to a lat pulldown
machine, try bent over rows.  See how it's done.  Note: many people do
this move by pulling the bar behind the neck.  Most trainers recommend
pulling the bar in front in order to target the back muscles more
effectively and avoid straining the neck.

If you have a busy schedule, incorporating these five moves 2 or 3 times
a week will help strengthen your muscles and bones, as well as burn more
calories.  Don't forget to do some cardio exercise as well!  For more
workout ideas, visit my Workout Center.

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LyndaNP
Reality isn't the way you wish things to be, nor the way
they appear to be, but the way they actually are.
- Robert J. Ringer