Must-Know Exercise 1: The Push-Up
Why: Earlier this year, the American College of Sports Medicine released what was basically a "get fit" list to help fitness pros devise routines for clients, says Carol Ewing Garber, PhD, an associate professor of movement science at Columbia University. We asked Garber, who co-wrote the guidelines, to give us the basics. Her first pick was the push-up.
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Do: You can do these on your toes or knees, or try them standing with your hands on the wall. Your arms should be straight but not locked, abs tight, back in a straight line. Lower until your arms are bent 90 degrees, then push back up.
Don't: Your midsection isn't the only part of your body that wants to sag; you may also notice your chest sinking toward the ground as your shoulders hunch up, says Jessica Matthews, an exercise physiologist for the American Council on Exercise. To improve shoulder stability, push through the heel of the palms as well as the outer surface of the hand.
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Photo: ThinkstockMust-Know Exercise 2: The Lunge
Why: This exercise is as close to perfect as you can get, says Garber. It has the potential not only to build muscle and prevent injury but also to make you more agile and prevent stress fractures and osteoporosis (both more common in women than men). If you lunge with a barbell on your shoulders, you'll turn this into a weight-bearing exercise that can strengthen bones.
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Do: With your feet hip-width apart, step forward and land with your heel first. Lower until the front thigh is parallel to the ground; then push off the front heel to stand back up. Repeat with the opposite leg.
Don't: Many people take a giant step forward, which Matthews says puts the emphasis on the quads. She recommends the same stride length as if climbing up stairs. "You're doing it right if you feel it in your glutes and hamstrings as well as your quads," she says. Lean forward slightly and never let your back knee hit the ground.
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Photo: ThinkstockMust-Know Exercise 3: The Plank
Why: Have you ever felt a painful twinge in your abs while getting out of your car? This may be because you've been neglecting your core. The plank uses all the important core muscles (unlike crunches, which focus on the lower abs).
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Do: Start on your knees with your elbows on the floor directly under your shoulders, your forearms on the ground, your palms flat. Slowly rise up onto your toes and straighten your legs. Try not to drop your head or raise your backside, and relax your shoulders away from your ears. Hold for 10 to 30 seconds; then lower yourself back down. To make these easier, stay on your knees.
Don't: As people focus on holding this pose, their form often goes out the window, says Matthews. Prevent the belly from sagging by tightening your core as if you're expecting a punch in the stomach. "That engagement also helps with spinal stability," she says.
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