The 5 Essential Moves for Every Body

Posted: November 23, 2013 in Flexibility, Health, Muscle, Strength, Uncategorized
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With so much to choose from when it comes to fitness, we decided to zero in on five moves that cannot be missed. So we asked three Gold’s Gym Fitness Institute trainers to weigh in. Here are their picks.

For each move below, we suggest trying three sets of 10 reps.

Why: ”Your glutes are the most important part of your core,” Robert Reames, Gold’s Gym Fitness Institute member and author of Make Over Your Metabolism, explains. “And if your glutes are strong, that helps your lower back and knees.”
How: Lie on your back, with arms comfortably at your sides and knees bent. Press your heels into the floor and raise your hips, shifting pressure to the upper shoulder. No pressure should be felt in the neck or back. For advanced-level positions, try touching your fingertips to the back of your shoes or clasping your hands behind your back and drawing your shoulder blades together. For added difficulty, place a Pilates ring between your knees and squeeze your legs to hold it in place.
Helps: Zeroes in on your butt.

Why: ”This move really helps to establish that power needs to come from the glutes and abdominals,” says Adam Friedman, celebrity trainer and Gold’s Gym Fitness Institute member. “Engaging the midsection in the movement first will help you to be more stable, strong and powerful when and where it’s needed.”
How: Place a kettlebell between your feet. Bend down as if you were sitting and pick it up. Snap your hips and swing it up to chest level.
Helps: Strengthens your core muscles.

Why: ”We constantly ignore the muscles we don’t see in the mirror—a big mistake,” Tracey Mallet, Gold’s Gym Fitness Institute trainer and author of Super Fit Mama, explains. “It’s important to counteract what most of us do every day, which is sit in front of a computer at a desk.” To do that we need a strong back and core for better posture, and this move works all the extensors and the mid-upper back, glutes and hamstrings.
How: Lie on your front on the floor with your neck parallel to the ground. Lift your right hand and left leg off the floor simultaneously. Repeat with the left hand and right leg, then continue switching back and forth.
Helps: Makes sure you are working your back and butt muscles.

Why: ”Works your whole body in one move, especially your arms and core,” Mallet says “A strong core is really important—if your center is weak then the rest of the body will be weak.”
How: Lie facedown with your hands slightly more than shoulder-width apart and your feet together. Keeping your body straight, push up. For less effort, lower your knees onto the ground. For more difficulty, try it with a BOSU, an inflated rubber hemisphere attached to a rigid platform. (It resembles a stability ball cut in half.) Place the BOSU soft side down and hold on to the edges while you perform the push-up.
Helps: An all-over body exercise

Why: ”The most important thing is doing a correct squat,” Reames says. “Then I add in the upper body rotation with a medicine ball to emphasize everyday-life movement.”
How: Place your feet hip-width apart. Hold the medicine ball at chest level. Keep your chest high, draw in your abdominals and slowly squat down until your butt is parallel with the floor (and never further). Have a firm foot plant, and put emphasis on your heels. Make sure to keep your knees directly over your ankles, and never in front. As you stand up, hold the medicine ball out in front of you, shoulder-high, and slowly twist to the right, then back to center, then to the left.
Helps: Guarantees that you’re building your lower core muscles.

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