Ask your average athlete about the preferred training step, and the answer might be, "Whatever hurts the least" – in other words, anything but burpees. However, personal trainer have a different goal when designing a program: they want to confuse your muscles, build strength and endurance, and get your body to reach its peak in fitness. If you gave the trainers only five minutes of exercise time per day, you better believe that they are choosing something that will hit as many muscle groups as possible.
We have grouped the most efficient exercise movements with eight coaches who swear by them ̵
In addition to Burpees planks are still one of the most popular training exercises, which are preferred by coaches. Unlike sit-ups or crunches that work on some abdominal areas, planks attack the entire core and work with your transverse abdominal muscles, the muscle layer deep in your abdomen, says NASM certified trainer Sia Cooper.
"Planking is one of those great bodyweight movements you can do anywhere without equipment," says Cooper. "It can improve the muscles and joints that connect your upper and lower body, making planks ideal for bending and lifting and making everyday tasks easier."
If done properly, Kayla Itsines Welding Trainer says that the floorboard should not only engage your body core, but also upper and lower body muscles to give you total body training.
"Planks have little effect, which means they do not overload your joints so they can be done daily." Itsines says. "Start a 30-second plank once or twice a week and grow three to four times a week, and as you get stronger, you'll find you can hold a plank longer."
Try it : Here's a great guide to how to make the perfect plank.
. 2 Spider-Man Pushups
Traditional pushups are no joke. But when you're open to picking it a bit and increasing the power in your chest and your triceps, the Spider-Man push-up forces your core to work even harder, says Rumble boxing coach Dale Santiago, CPT , "The Spider-Man lounge chair is inherently more difficult because there are only three points of contact with the floor," he says.
"When you lift a foot off the ground, your upper body must support it." More of your body weight, which means he has to work harder, which specifically promotes muscle growth in the chest, triceps and deltoids, "says Santiago." The more exercise involved, the more calories you burn. Enhancing your regular push-up requires more energy and more calorie burning. "
Try it : Extend your body weight from a plank position with shoulders over wrists forward and bow Your elbows 90 degrees, while bringing your right knee to your right elbow You should look as if you guessed it – Spiderman The really difficult part comes up again: Exhale, press in your palms, suck the navel on the spine and stretch your arms while aligning your right foot with the left side.
3. One – leg Romanian deadlift
W If you are like Katie Dunlop, the creator of Love Sweat Fitness, then you will always get the best for your money when it comes to Dunlop says, "The one-legged Romanian deadlift is one of those underrated traits that affect so many areas simultaneously aim. "
" The one-legged RDL is one of the most functional exercises you can do to strengthen your body and tone up the entire rear chain, "says Dunlop. "In addition, it's an amazing step to attack your abdominal and thigh muscles and is a great way to challenge your balance and strengthen all the little muscles in your feet."
Try it: Hands on hips, feet shoulder width apart and knees slightly bent, hang forward at the hips and lower the torso until it is almost parallel to the ground. At the same time lift your left leg (toes pointing downwards) and keep your hips at a right angle. You should form a "T" shape with your body. Put your buttocks muscles and abdominal muscles back and let your left foot almost return to its original position before repeating the joint forward. Once you become familiar with the movement, you can add more weight with a kettlebell, dumbbells or a medicine ball.
4. Boat Pose and Warrior Poses
Some people think Yoga is a slumber – Boy Do not miss it. Every yogi will tell you that a strong exercise can absolutely kill your muscles (in a good way, of course).
"Yoga is often overlooked when people work towards the sound, but asanas can actually be very effective in strengthening them." says Claire Grieve, a yoga specialist and writer. "When you take a yoga posture, you build up muscles through isometric contraction, and while it does not look like you're doing much, your muscles work really hard." There are a few poses that are particularly effective at building muscle, but Grieve is a big fan of Bootspose and Warriors II and III.
"When you hold the boat, you can strengthen your abs, strengthen your spine, and improve your posture," says Grieve. As far as the warrior's position is concerned, they might feel like a second nature to the yogis, but they rely on more muscle than you might think. "To do these poses properly, you need to activate all the major muscle groups," says Grieve. "They are particularly effective at building a strong leg foundation and strengthening and stretching the spinal muscles."
Try it: Check out these lovely guides for Boat Pose and Warrior II.
5. Glute Bridges
If building a stronger butt is at the top of your priority list, this step should definitely be part of your routine. "Glute bridges are one of the most underrated movements to strengthen buttock muscles and lower back," says Kira Stokes, a stoked-method trainer.
"Bridging is the perfect exercise to wake your back – you feel your buttock muscles are closing in a safe, knee-friendly, equipment-free (that is, debt-free) way," says Stokes. Not to mention the countless variations you can try to refresh things.
To get the most out of this movement, count every impulse. "Do not make the mistake of sailing through embers because you think they should be easy," says Stokes. "Focus on your buttocks and press as if you had a check for a million dollars in between," says Stokes. You heard it here first, people.
Give it a try: Bring the soles of your feet from the back to the mat at a hip distance. You should be able to reach your heels with your fingertips. Push your shoulders into the mat and attack your glutes while lifting your hips up into the sky. Press and hold!
. 6 Rowing
The next time you work out in the gym, just pass this treadmill or elliptical trainer and go straight to the rowing machine. It may look like an old device, but it provides the ultimate in total body training: in addition to the cardiovascular benefits, rowing strengthens and tones a variety of muscles, including your quads, thigh muscles, calves, chest, triceps, shoulders, and glutes.
"This super-simple, straightforward machine has a significant impact," says Corey Phelps, founder of Cultivate of Corey. "It burns a lot of calories and targets as many muscles at the same time – after 10 minutes on this machine, your heart will beat faster and you'll be sweat-drenched."
Give it a try: Sit on the rowing machine and break your feet. With the rowing we want to think "legs, chest, arms" when pulling and then "arms, chest, legs" at the unlocking. Hold the handle and bring your seat close to your heels. Explode through your heels to push your butt back, then let your upper body swing back while you bend your elbows to pull the handle into your midsection. Return the handle first, followed by the chest, then the legs, when returning to the erg.
. 7 Climbing the stairs
No gym membership? No problem. Caleb Backe, a personal trainer and health and wellness expert for Maple Holistics, explains that climbing stairs is an easy way to focus on things. Whether you are walking or climbing, your heart rate will rise and you will be targeting your buttock muscles, hamstrings, and the core of what Backe calls "stress-free all-round training."
"The benefit of the staircase is a weight-bearing exercise, so it has the potential to focus on the core and improve overall posture," says Backe. Carrying a bag or carrying your groceries will add even more benefits to lower body strength training.