Stand approximately 2 feet in front of a wall with your back facing it, and lean against the wall slowly and begin to slide down the wall until your knees are bent at 90 degree angles, as though you are sitting in a chair. This exercise is great for targeting your pectoral muscles, triceps, and anterior deltoids.
Lie on the floor, facing up, with your knees bent, then curl your shoulders towards your pelvis. Disclaimer: All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation.
Petra Kolber, spokeswoman, the IDEA Health and Fitness Association; contributing editor, Health magazine. To provide even greater transparency and choice, we are working on a number of other cookie-related enhancements. Push-ups are performed by pushing your body up and down using your upper body and arm strength. You can either place your hands beside your neck, resting gently behind your neck, or placed across your chest. Use of this website and the information contained herein does not create a doctor-patient relationship. It is intended for general information purposes only and does not address individual circumstances. As you are moving your legs outward, you should raise your arms up over your head to elevate your heart rate.
To do a correct push-up, you must raise your body up onto your toes so you are balanced on your hands and toes. To perform a proper crunch, your lower back must remain resting against the floor allowing your hip flexors to rest so all of the attention can be focused on your abdominal muscles.
Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.
It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health.
It is important to keep your body in a straight line from head to toe without sagging your torso or arching your back.
Never ignore professional medical advice in seeking treatment because of something you have read on the BootsWebMD Site. Get moving with this quick 30-minute routine that includes cardio and resistance training for each major muscle group. If you're new to exercise, over 40, have a health problem or take regular medication, check with your doctor before starting a fitness programme.
Beginner squats: For thighsIf you're new to this, get started with a beginner's version of squats using an exercise ball. Stand against a wall with the ball at your lower back, feet hip-width apart and out in front. Slowly lower your body by folding at the hips and bending the knees, dropping your bottom towards the floor; slowly move back to the starting position.
Bend your knees and lower your rear as if you were sitting down, keeping your knees over your ankles.
With a dumbbell in each hand, rise from the squat position and push weights overhead, palms out.
Forward lunge: For thighsStanding with feet hip-width apart, take a big step forward with one leg, then lower your body toward the floor, front knee aligned with ankle, back knee pointing to the floor. For more of a challenge, hold a free weight in both hands and complete the lunge with a rotation in the torso, twisting the body toward the forward leg. Romanian deadlift: For hamstringsTo perform a deadlift holding a body bar or free weights, stand up straight with feet hip-width apart. Bend at your hips, moving the hips backward as you lower your upper body parallel to the floor. Keep the legs straight without locking the knees, and keep the back level and the spine in neutral. Lying on your back with knees bent and feet hip-width apart, peel your spine off the floor, starting at the tailbone, forming a diagonal line from knees down to shoulders. For an extra challenge: Target your triceps by holding light weights, lifting your arms ceiling-wards as you raise your hips, see right.
Keeping core muscles engaged, lower and lift your body by bending and straightening your elbows.
Extend your arms but don't lock the elbows, and move slowly in both directions, keeping shoulder blades on the bench.
For an extra challenge, do the chest press with your head and upper back on an exercise ball. Bent-over row: For back & bicepsThe bent-over row works all the major muscles of the upper back, as well as the biceps. Begin the exercise in a bent-over position with your back flat, one knee and one hand on the same side of the body braced on a bench. Shoulder press: For shouldersA shoulder press works the shoulder muscles and can be performed standing or seated.
Slowly reach towards the ceiling, keeping the elbows under the hands and the shoulders away from the ears; slowly lower back to the starting position. Lat pull down: For upper backFor the last upper body exercise, do the lat pull down, which works the upper back. Using a cable machine, sitting straight with a neutral spine, grasp the bar with arms extended, see left. Bicycle crunch: For core & abdominalsLying on your back on the floor, bend knees towards the chest and curl the upper body off the floor. With hands behind head, slowly rotate upper body to the right while drawing the right knee in and reaching the left leg out.
Focus on bringing the shoulder towards the hip (rather than the elbow to the knee), and keep the opposite shoulder off the floor. Side plank: For core or abdominalsFor another abdominal alternative, lie on your side with a bent elbow directly under your shoulder, and use your torso muscles to lift the body up into a side plank, see picture.
Have you completed 20 minutes?Before moving on to the cardio portion of the workout, make sure you've completed 20 minutes of resistance training. If you haven't, go back and start the circuit over again until you reach the 20 minute goal.
Frequency of workoutPerform this 30-minute workout routine every other day, or do it two days in a row if that suits you better. These are not hardcore bodybuilding-style routines where the high degree of muscular overload requires full rest to recover.
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