Like fashion, automobiles and rock and roll I like the classics. My favorite classic exercises are the squat, the pushup and the plank.
At first glance, these are seemingly simple exercises. They all, however, require proper form, alignment and focus in order to do them correctly.
Few exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and your legs.
Here’s how to do a squat
- Stand with your feet hip-width apart, place your hands on your hips
- Keeping your weight in your heels, press your tush back as you squat down as low as is comfortable.
- Using your thighs (not your knees) press back up into standing and squeeze your tush at the very top (this will help activate and strengthen your tush)
Contrary to what you may think, the pushup is truly a body-altering, core-strengthening move.
Here’s how to do a pushup.
On your Knees:
- Start on all fours with your hands just outside of your chest, above the mid line of your chest.
- Walk your hands out so that your back is flat, keeping your legs pressed together as you bring your feet up towards your tush.
- With a flat back, release down, trying to get your chest towards the ground as far as you can.
- Exhale as you push back up to the top of the movement.
- Get into your high plank position with your hands just outside of your chest, above the mid line of your chest
- Press your feet and legs together
- With a flat back, release down, trying to get your chest towards the ground as far as you can
- Exhale as you push back up to the top of the movement
The plank is a superior exercise to help strengthen your entire core.
Here’s how to do the plank:
- Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward (do NOT turn your hands toward each other or away from each other).
- Press your feet, knees and thighs together.
- Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other.
- Lift your belly up nice and tight, pulling your belly button toward your spine.
- Keep your tush down.
With practice and patience, you can master the classics.
Now go run!