Seven of the Best Exercises – 3 2 1 Let’s Begin!

 

Being a trainer for as long as I can remember, okay thirteen years to be exact, I get many questions on health and fitness pretty much on a daily basis.  I am approached with questions sometimes at family events, by clients, bystanders and anyone that discovers I am a certified trainer who has had much success with clients losing weight and becoming more fit.   One of the most frequent questions asked is; what are the best exercises to have more energy, stamina and generally being more fit?  The following seven exercises are ones I do often because they work and they truly do make a difference in the way I feel and also in helping to keep my energy levels high.

 

With 4 children, being a business owner and writer; energy is just what I need to keep me going strong with success through the day!

 

Number 1:   The first exercise that tops my list of must moves is the squat.  The squat is the most loved and hated exercise of all times because it is a tough move that works all the muscles of your rear but it yields some ouches that are well worth it.  Three sets of eighteen just three days per week will help you to tighten and tone.  And let me tell you, you will most definitely feel the burn.  One of my clients grew to love squats because she noticed that her clothes fit totally different and her body seemed to go back in time, as her toned rear made her look even younger!

 

Number 2:  I have a video linked to this next exercise –   the lunge comes close to the squat because it is another exercise that produces incredible results.  I like the lunge as a walking lunge because when walking you can move your whole body lower into the stretch.  When performing the lunge it is important to drop your leg down to ninety degrees while maintaining a strong posture then lift up and alternate legs.  This exercise should also be performed in three sets of eighteen for optimum results two to three days per week.  Another client I most recently trained for weight loss found lunges helpful in tightening her legs and glutes.  As a result, she looks even better in her skinny jeans and found strength she did not even know was possible to have!

 

Number 3:  The first two worked the lower body, now third of my fit faves is the push up because it works your entire upper body, along with your core.  I have to say this move has done wonders for my body along with numerous clients.  However, most females are hesitant in performing the pushup because of how challenging it is and also because it gets a bad reputation.  Frequently, women confuse this exercise thinking it will make their arms larger, yet you will instead notice a tight, toned upper body.  I have trained numerous models that have come to love the pushups for the results you can achieve!

 

So cast away your fears as you chisel your body!

 

Number 4:  Next on the list of my top 7 moves are arm circles because they work the accessory muscle groups which are the small groups of muscles in your arms, shoulders and upper back.  This may seem easy to do but as you alternate between; front, back, small and larger arm circles.  The recommended number of reps is completing 20 circles each way, you’ll feel the burn from this. However, keep it up and push yourself so you can achieve amazing results.  And just remember you get out what you put in, with all aspects of life, especially fitness!

 

Number 5:  And now for one of the ultimate core changers, the plank.  I particularly love this exercise because it works all the muscles of your core circumference.  Get in the pushup position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders, your toes on the ground. Squeeze your glutes and tighten your abdominals while keeping a neutral neck and spine. This will help create a straight, strong line from head to toes – a plank, if you will.  Now hold that position – start out with just twenty seconds and build to three minutes of core chiseling fun!

 

I have one client that has become so strong in the plank that it has whittled her waist away.  She is now so strong, sculpted and even injury free as a result.

 

Number 6:  Now for some cardio which is always heart raising fun, step ups are a great move for just this.  Boost your heart rate and your metabolic rate by stepping up on a small riser, a step in your house or even at your gym.  Your goal should be to perform step ups for thirty minutes.  But remember to go at your own pace and as you get stronger, try to go for longer!

 

Number 7:  Now last but most definitely not least; running is the ultimate exercise for your entire body and studies show can even help to lengthen life.  This is one of the highest per minute calorie burning workouts.  If you have no knee or back issues, this can certainly be your go to life changing workout.  If you are not a runner, stat out with alternating with walking and build up to decreasing the walk breaks.  You will fall in love with the results you achieve along with just how great you feel after you finish a run.  So get out and smile as you enjoy navigating some miles on foot!

 

I hope this has helping you as you work hard to get in better shape.  We are all a work in progress and being fir is not just about looking great but feeling more energy is seriously the best! Now go ahead and make your fitness dreams into a reality stating today!

 

Tara

Tara Zimliki is a nationally recognized weight loss expert, personal trainer, health coach, health writer and founder of Tara’s Bootcamp, the Premiere Bootcamp of New Jersey. Tara also runs her own blog, funfitmama.com