Written by Greg Marshall, Fiture Personal Training
When it comes to working out, there are a lot of people who are concerned about injuring themselves or doing the exercises wrong, so they end up only doing the treadmill or the elliptical as opposed to doing the things that will help them to actually change their body composition, whether that is to lose weight or tone up.
1. The Squat
This can be especially scary for those prone to knee injuries or lower back injuries, but the squat is one of the most important exercises you can do when it comes to seeing results. Squats train the largest muscle group in your body, the legs, and burn more calories than many other exercises, while changing your overall body composition (when combined with correct nutrition).
When you are squatting, make sure you keep your core tight and your back straight. Don’t arch the back or let knees go over toes. A good recommendation is to start with 1-3 sets of 10 with light to moderate weight.
2. The Deadlift
The deadlift can be an intimidating move if you have never worked out before. The purpose of this exercise is to strengthen your lower back and core.
The main emphasis when performing this exercise is safety, and on keeping your back straight. Suck your belly button in towards your spine and really focus on not allowing the back to “roll” forward so you can protect your spine. There are many benefits to doing the deadlift; one being it recruits multiple large muscle groups which in turn help the body to burn more calories and build more muscle.
3. The Hip Adductor Machine
The third exercise people can be a little embarrassed to do is the hip adductor machine, which strengthens your inner thighs and is not just an exercise for women. This part of the body is often neglected or under-trained because most pieces of gym equipment do not target this area, and because people don’t think to train their inner thighs. If you are too embarrassed to do the hip adductor machine then replace it by doing sumo squats instead using an exercise ball or barbell. The key is to have toes pointed outward with a wide stance.