The Best Exercise You’re Not Doing
Master these two simple moves for sizzling results
With crazy new fitness classes and equipment popping up faster than post-election pundits, it’s tempting to ditch the old.
Not so fast.
We asked the experts which upper- and lower-body exercises you should always do, and they overwhelmingly voted for two classics: the single-leg squat and the pushup. Neither move requires a single piece of equipment, and together, they work the entire body–hard.
But this dynamic duo requires serious strength. Even a regular gym-goer will need to ease into them, says Robin Retherford, A.C.E., N.A.S.M., group fitness instructor at Crunch in Miami Beach. Start by adding the first version of each move to your strength routine two or three times a week for two weeks. For the two weeks after that, move on to the second variation. By the end of week four, you’ll be ready to make the real-deal moves a permanent part of your workout–and have a toned body to flaunt as you crank them out.
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The one thing they don’t really mention is that if you are not far enough away from the bench (you should be far enough out to get a nice stretch when you hit the bottom) it is very, very easy to pitch forward and pull something
To determine your training plan, do as many singleleg squats as you can. If you aren’t able to perform at least two repetitions flawlessly, note the spot during your descent at which you can’t control your speed of movement. This is your “breaking point”—and you’ll need to know it to complete the routine. Once you’ve finished the test, proceed to the workout here that most closely matches your maximum effort.