The 5 Most Underrated Exercises

Squats, Push-ups, Glute Bridge, Plank & Jumping Jacks

It seems like there are a million different exercises you can do to target any muscle you want to work. Just turn to Google, You tube or social media and you’ll find more exercises than you knew ever existed.

It’s great to have options and variety, but it doesn’t have to be complicated.

Sometimes the more complicated an exercise is, the less muscle engagement you have which increases your chance of injury.

Let’s get back to the basics. Simple exercises can be just (or more) effective when done correctly. These “old school” exercises have been around forever because they work!

These exercises should be a part of everyone’s fitness routine, as they provide whole-body benefits.

1. Squats

Squats are one of the best functional exercises out there, promoting full body strength, mobility and balance. The most obvious benefit is building your leg strength but squats also create an anabolic environment, which promotes body-wide muscle building. They also help prevent injury by improving joint strength, flexibility and range of motion.

Technique

Stand with your feet just over shoulder width apart. Keep your back in a neutral position and knees centered over your feet. Engage your abs, which will stabilize your low back and help prevent back pain.

Push your booty back, hinging at the hips and slowly bending your knees until you reach a 90-degree angle (or as low as you can comfortable go).

Return to starting position by pressing your heels into the floor to stand up. Avoid allowing the knee to come too far in front of your toes or collapsing your feet inward.

Begin with body weight squats until you can complete 15 reps, 3 times with correct form. To increase the challenge and build strength try holding 8-15 lbs dumbbells in your hands.

2. Push-ups

Push-ups are a compound exercise, meaning they involve more than one muscle group. Push-ups burn calories, build core strength and are easy to modify for beginners.

Technique

To do a push-up your arms, shoulders, chest, back, abs and legs need to activate to complete the movement.

Set your hands slightly wider than shoulder-width apart, arms straight. Think of your body as one straight line- from the top of your head down to your feet. Keep your neck in neutral position. Slowly lower your chest to the ground & push back up.

Yes, knee push-ups count! Once you can complete 10 modified push-ups, try doing 1-2 regular pushups as you build strength.

3. Glute Bridge

The glute bridge movement improves posture, strengthens core, reduces back pain and improves performance by strengthening the glutes.

Technique

Lay on the floor, knees bent and hip width apart, feet on the floor.

To begin the movement peel yourself off the mat instead of lifting everything at once.

Tilt your hips to remove the space between your low back and mat. Then, lift your booty off the mat. Next, lift your lower back. Lastly, lift the middle of your back. Return to starting position by reversing the steps.

4. The Plank

The plank is one of the best exercise you can do and my ultimate favorite! Just ask my clients! The plank is great for core conditioning but it also works your shoulders, back, glutes and hamstrings.

Planking can reduce back pain, tone your deep inner core muscles and support proper posture.

Technique

Place your elbows directly under your shoulders and keep hands and wrists in line with the elbows. Lift your body up by bringing the knees off the floor and forming a straight line with your body. Brace your abdominals and keep your neck in neutral position by looking toward floor. Avoid allowing your hips, head or shoulders to drop.

Start by holding this position for 20-30 seconds, rest for 1 minute, and repeat 2-3 times. Feel free to drop to your knees if you feel like your form is compromised. Slowly work your way to holding for 1 minute.

5. Jumping Jacks

Jumping jacks are a fun full body exercise that will bring you back to your childhood!

Whether performing for your warm up or cardio workout, jumping jacks burn calories, increase heart rate, boost mood, relieve stress, build strength and improve flexibility.

Technique

If have haven’t completed a jumping jack since childhood start with a modification by tapping your feet side to side, one at a time, while simultaneously lifting both arms above your head.

When you’re completing the full movement make sure you keep your knees relaxed and bend them a little as you land. Maintain relaxed arms and shoulders as you moved them up and down.

Start with 20 reps as a part of your warm up routine. As you build endurance add 30-60 second jumping jacks to your workout and repeat 3-4 times.

If you would like some new and fun ways to incorporate these great exercises into your fitness routine, contact Fugate Fitness for a program tailored for you.