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7 Most Effective Exercises
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No. 1: Walking
Why it's a winner: You canwalk anywhere, anytime,either on a treadmill orwith no equipment otherthan a good pair of shoes.
How to: Beginners shouldstart by walking five to 10minutes at a time,gradually moving up to atleast 30 minutes persession. As you progress,lengthen the time of yourwalks before boostingyour speed or incline.
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No. 2: Interval Training
Why it's a winner: Addinginterval training to your cardioworkout can boost fitness,burn more calories, and helpyou lose weight. The basic
idea: Vary the intensity of youraerobic workout to challengeyour body instead of loafing inyour comfort zone.How to: Push up the pace for aminute or two, then back offfor 2-10 minutes, depending
on the length of your workoutand how much time you needto recover. Do this throughoutthe workout.
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No. 3: Squats
Why it's a winner: Squatswork multiple musclegroups - the quadriceps,hamstrings, and gluteals -
at the same time.How to: Keep your feetshoulder-width apart andyour back straight. Bendyour knees and lower
your rear as if you weresitting down in a chair,keeping your knees overyour ankles.
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Squats: Technique Tip
Practice with a realchair to master thismove. First, sit all theway down in the chairand stand back up.Next, don't sit all theway down; barelytouch the chair's seat
before standing backup. Lastly, graduate todoing squats without achair.
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No. 4: Lunges
Why it's a winner: Likesquats, lunges work all themajor muscles of the lowerbody. Lunges also helpimprove your balance.
How to do it: Take a big stepforward, keeping your spinestraight. Bend your frontknee to approximately 90degrees. Keep weight onyour back toes and drop the
back knee toward the floor -but don't let it touch thefloor.
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Lunges: Extra Challenge
Try stepping not just forward, but back and out
to each side, with each lunge.
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No. 5: Push-ups
Why it's a winner: Push-upsstrengthen the chest,shoulders, triceps, and coremuscles.How to: Face-down, placehands slightly wider thanshoulder-width apart. Placetoes or knees on the floor,creating a smooth line withyour body, from shoulders toknees or feet. Keeping rear-end muscles and abdominals
engaged, lower and lift yourbody by bending andstraightening your elbows,keeping your torso stablethroughout the move.
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Push-ups: Too Hard? Too Easy?
Beginners may startdoing push-ups leaninginto their kitchencounters, then working
their way down to adesk or chair, onto thefloor with knees bent,and on the floor ontheir toes. To make itharder, put your feet on
a stair, bench, or couchwhile maintaining goodform.
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No. 6: Abdominal Crunches Method A
Begin by lying on yourback with feet flat onthe floor and palmssupporting your head.
Press your low backdown. Contractabdominals and raisefirst your head(tucking your chin
slightly), then yourneck, shoulders, andupper back off thefloor.
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Abdominal Crunches - Method B
Do crunches with your feet off the floor andknees bent. This technique may help you avoidarching your back; it also engages your hip
flexors.
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Abdominal Crunches: Troubleshooting
Keep your neck in
line with your spine.
Don't stick your chin
out. Don't hold your
breath. To keep chest
and shoulders open,
keep your elbows outof your line of vision.
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No. 7: Bent-Over Row
Why it's a winner: The bent-overrow works all the major musclesof the upper back, as well as thebiceps.How to: Stand with feetshoulder-width apart, bendknees, and flex forward at thehips, then engage theabdominals and extend spine toadd support. Hold weightsbeneath the shoulders withhands shoulder-width apart.
Flex elbows and lift both handstoward the sides of body. Pause,then slowly lower hands to thestarting position.
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Bent-over Rows: Tips for Beginners
Beginners should perform the move withoutweights. If you have trouble doing this exercisestanding up, support your weight by sitting on anincline bench, facing backward.
