Best Favorite Exercises
by Nan Kappeler (topic expert: fitness)

Many of us are creatures of habit. Once we find something that works, we think, why change? The same holds true for our fitness routines. Finding an exercise that works a troublesome spot such as the abdominals or hips, or doesn't cause us too much discomfort, often becomes our "favorite exercise." We tend to repeat the same several moves over and over again. Often, we'll even share this exercise with our friends, noting how your body has strengthened and shaped up.

While there are certainly many exercises that deserve recognition, some moves offer more benefits for the body than others. At a recent strength and conditioning workshop I attended, I was impressed when the instructor discussed the five most important body strengthening exercises for the body and several to avoid.

The exercises he described made sense and are consistent with the trend of the 2000's-functional movements that utilize several muscle groups at one time, similar to the way we perform our daily activities. For example, we often bend over to lift up objects, using the legs, back and arm muscles, so working those muscles at the same time is important. Another key point was that we often are only able to perform strengthening exercises one to two days a week, so working all the muscles each time is more beneficial than specific groups on a certain day. Keep in mind, variety is the key, for a balanced workout and muscle development.

Following is a summary of those exercises to do and those to avoid. For the best results, incorporate several into your regimen following a 15-20 minute cardiovascular warm-up. These are moves that require little, if any equipment and can be performed just about any place.

Must do exercises:

1. Squats- Works all the muscles in the lower body and replicates real life movements such as moving from a sitting to standing position.
2. Push-ups- The back, chest and arm muscles are all used making this move very effective for strengthening multiple areas at one time.
3. Planks-Works the core muscles, which include the abdominals and muscles which support the spine, helping to prevent injuries to the back and legs.
4. Walking- On a treadmill or anywhere is a full-weight bearing activity that is not only good for cardiovascular fitness, but strengthens the leg muscles.
5. Deadlifts- This is an exercise where you bend over to the floor, keeping your arms straight, lift two dumbbells (try 5 pounds to start), to standing straight, with your arms at your side. Return the weights to the floor. The back, abdominal and leg muscles are used, in a similar motion to lifting objects from the floor.

Exercises to Avoid:

1. Bicycle- A great cardiovascular conditioner, but the seated, forward posture encourages poor posture. A good alternative is the recumbent cycle
2. Bicep Curls- A few curls is fine, but excessive use of this move can promote poor posture. To balance out the arm muscles, perform a set of tricep curls following.
3. Chest Press- Even though this exercise is a great way to build upper body strength, it's in the wrong place. More strength in front only encourages poor posture, which can lead to neck and shoulder problems.
4. Twisting- Remember those frantic side-to-side movements we've tried with a stick across the back of our necks? Done correctly, this exercise can increase flexibility, but for most who expect to reduce their waistline, don't waste the time. A medicine ball for abdominals works better.
5. Abdominal exercises- We now say "core," which includes all the trunk muscles. Crunches do work some of these muscles, but core exercises are much more effective.