7 Most Effective Exercises
Experts offer their favorite moves for making the most of your workout time.
By Barbara Russi SarnataroWebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
Experts say there is no magic to exercise: You get out of it what you put in. That doesn't mean you have to work out for hours each day. It just means you need to work smart. That said, experts agree that not all exercises are created equal. Some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels, or help you burn calories more effectively. So what are the best exercises? We posed this question to four fitness experts and compiled a list of their favorites.
1. Walking.
Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.
It's not just for beginners, either: Even the very fit can get a good workout from walking.
"Doing a brisk walk can burn up to 500 calories per hour," says Robert Gotlin, DO, director of orthopaedic and sports rehabilitation at Beth Israel Medical Center in New York. Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk, if you did nothing else.
Don't go from the sofa to walking an hour day, though. Richard Cotton, a spokesman for the American Council on Exercise, says beginners should start by walking five to -10 minutes at a time, gradually moving up to at least 30 minutes per session. "Don't add more than five minutes at a time," he says. Another tip: It's better to lengthen your walks before boosting your speed or incline.
2. Interval training.
Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight.
"Varying your pace throughout the exercise session stimulates the aerobic system to adapt," says Cotton. "The more power the aerobic system has, the more capacity you have to burn calories."
The way to do it is to push the intensity or pace for a minute or two, then back off for anywhere from two to -10 minutes (depending on how long your total workout will be, and how much time you need to recover). Continue doing this throughout the workout.

3. Squats.
Strength training is essential, the experts say. "The more muscular fitness you have," says Cotton, "the greater the capacity you have to burn calories." And our experts tended to favor strength-training exercises that target multiple muscle groups. Squats, which work the quadriceps, hamstrings, and gluteals, are an excellent example. "They give you the best bang for the buck because they use the most muscle groups at once," says Oldsmar, Fla., trainer David Petersen. Form is key, though, warns Petersen. "What makes an exercise functional is how you perform the exercise," he says. "If you have bad technique, it's no longer functional." For perfect form, keep feet shoulder-width apart and back straight. Bend knees and lower your rear, says Cotton: "The knee should remain over the ankle as much as possible." "Think of how you sit down in a chair, only the chair's not there," suggests Gotlin. Physical therapist Adam Rufa, of Cicero, N.Y., says practicing with a real chair can help. "Start by working on getting in and out of a real chair properly," he says. Once you've mastered that, try just tapping the chair with your bottom, then coming back up. Then do the same motion without the chair. Gotlin sees lots of patients with knee pain, and says quadriceps weakness is the cause much of the time. If you feel pain going down stairs, he says, strengthening your quads with squats may very well help.
4. Lunges.
Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings.
"A lunge is a great exercise because it mimics life, it mimics walking," only exaggerated, says Petersen.
Lunges are a bit more advanced than squats, says Cotton, helping to improve your balance as well.
Here's how to do them right: Take a big step forward, keeping your spine in a neutral position. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor. Petersen suggests that you imagine sitting on your back foot. "The trailing leg is the one you need to sit down on," he says. To make a lunge even more functional, says Rufa, try stepping not just forward, but back and out to each side.
"Life is not linear, it's multiplanar," says Rufa. And the better they prepare you for the various positions you'll move in during the course of a day, the more useful exercises are.
5. Push-ups.
If done correctly, the push-up can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time. "I'm very much into planking exercises, almost yoga-type moves," says Petersen. "Anytime you have the pelvis and the core [abdominals and back] in a suspended position, you have to rely on your own adherent strength to stabilize you."

5. Push-ups. continued...
Push-ups can be done at any level of fitness, says Cotton: "For someone who is at a more beginning level, start by pushing from the kitchen-counter height. Then work your way to a desk, a chair, the floor with bent knees, and, finally, the floor on your toes."
Here's how to do a perfect push-up: From a face-down position, place your hands slightly wider than shoulder-width apart. Place your toes or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep the glutes [rear-end muscles] and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout.
There are always ways to make it harder, says Rufa. Once your form is perfect, try what he calls the "T-stabilization" push-up: Get into push-up position, then do your push-ups with one arm raised out to the side, balancing on the remaining three limbs without rotating your hips.
6. Abdominal Crunches.
Who doesn't want firm, flat abs? Experts say that when done correctly, the familiar crunch (along with its variations) is a good choice to target them.
For a standard crunch, says Cotton, begin lying on your back with feet flat on the floor and fingertips supporting your head. Press your low back down and begin the exercise by contracting abdominals and peeling first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor.
Be careful not to pull your neck forward of the rest of your spine by sticking the chin out; don't hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open.
For his part, Petersen teaches his clients to do crunches with their feet off the floor and knees bent. He says that with feet kept on the floor, many people tend to arch the back and engage the hip flexors.
"Crunches can be excellent, but if they're not done correctly, with the back arching, they can actually weaken the abdominals," Petersen says.
To work the obliques (the muscles on the sides of your waist), says Cotton, take the standard crunch and rotate the spine toward one side as you curl off the floor.
"Twist before you come up," he says. "It's really important that the twist comes first because then it's the obliques that are actually getting you up."
But keep in mind that you won't get a flat stomach with crunches alone, says Cotton. Burning belly fat requires the well-known formula: using up more calories than you take in.
"Crunches work the ab muscles; [they're] not to be mistaken as exercise that burns the fat over the abdominals," he says. "That's the biggest myth in exercise going."

7. Bent-over Row.
Talk about bang for the buck: This exercise works all the major muscles of the upper back, as well as the biceps. Here's how to do it with good form. Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. (If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.) Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support. Hold dumbbells or barbell beneath the shoulders with hands about shoulder-width apart. Flex your elbows, and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position. (Beginners should perform the move without weights.)
Technique
These seven exercises are excellent, efficient choices, the experts say. But with just about any strength or resistance exercise, says Petersen, the question is not so much whether the exercise works as how well you execute.
"Done with good technique, all exercises do what they're supposed to do," says Petersen.
The trouble is that poor form can change the whole exercise, putting emphasis or even strain on different areas than intended. This can hurt, rather than help you.
So especially if you're a beginner, it's a good idea to seek the advice of a fitness trainer - whether it's a personal trainer or a trainer at your gym -- to be sure your form is safe and correct.

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Stretching Exercises

Neck & Shoulder StretchesIt's important to maintain good flexibility on your neck and muscles since these are where most people accumulate tension. This section contains instructions on how to stretch your neck and shoulder muscles properly to avoid accumulation of tension.

Chest & Arm StretchesThe chest, like the neck, is also a common area for tension build-up. Instructions on how to do the Basic Chest and Arm Stretches that can help prevent muscle tension in the chest and upper back can be found in this section.

Back StretchesThe back takes in tension more than any other part of the body. It is necessary to stretch the back properly after exercise. This section contains instructions on how to do the basic back stretches. Read here for more information.

Leg StretchesAnother part of your body that you need to stretch is your legs. Instructions on how to do the basic leg stretches which target the major leg muscles like the hip flexor (often the most neglected leg muscle) can be found in this section.

Stretching SequencesThis section will provide you with the suggested sequential stretches to have a good and relaxing stretch. When your body becomes accustomed to a particular stretch, you can increase the duration time of each exercise to lengthen a particular stretch.
Resistance Exercises (Training with Free Weights)

Arm or Biceps CurlYou can do this Free Weights curl while sitting on a bench or using a barbell. For beginners, light dumbbells are the free weights for you. Each variation you perform strengthens the biceps and the muscles of the forearm in a slightly different way.

Triceps CurlYou can do this Free Weights Exercise with one weight in each hand or with a heavier weight held in both hands. Your free hand may be used to steady the arm being exercised. This will provide for a stricter movement. Read here for more information.

Forward Arm RaiseThis Free Weights Exercise strengthens your shoulders. Whether you prefer working with free weights, weights on gym machines or just with your own body weight, the important thing to do is to start realistically and keep at it - at all cost.

Lateral RaiseThis Free Weights Exercise strengthens the shoulders, especially the deltoids. This type of Free Weights exercise is single joint. Lateral Raise strengthens the muscles on your shoulders, especially the deltoids. It can be performed while standing or sitting.

Bench PressYou can also do this Free Weights Exercise with a barbell. This is called a "chest press" when you do it lying on your back instead of on a bench. A bench press gives you a greater range of motion than a chest press. This Free Weight Exercise strengthens the shoulders, triceps, and pectorals.

FlyThis Free Weights Exercise strengthens the chest. Although you also can do this exercise lying on a mat or on the floor, you won't get as much range of motion when you're lying on a bench. Include this exercise into your fitness routine.

Walking LungesThe Walking Lunge is a variation of the Lunge. This exercise enables you to strengthen your muscles more - your hamstrings, gluteals, and quadriceps.

Dumbbell SquatsThe Squats come in many variations. One of them is the Dumbbell Squat. This exercise obviously makes use of dumbbells as you do the Squat. Learn how this exercise is done in this section.

Upper Back ExercisesBuilding a wide back is every bodybuilder's dream. This is often termed as one of the most difficult areas to train by bodybuilders due to non-visibility. In this section, learn different exercises which target your upper back.

Exercises for Rotator Cuff MusclesThere are four rotator cuff muscles that need to be considered to help strengthen and stabilize the rotator cuff at the shoulder. Find out which exercises can help strengthen your shoulder muscles.
Resistance Exercises (Training with Your Own Body Weight)

Basic CrunchAlthough there are many abdominal exercises, crunches really work if you want to firm and tone your abdominal muscles. One of the most effective is the "basic crunch". You need to keep the movement slow and to focus on good technique for the crunches to be effective.

Reverse CurlThis variation of abdominal crunch targets the lower part of the abdominal section and puts less strain on the neck area. Learn how to do the Reverse Curl in this section.

Full CrunchThe Full Crunch is the most advanced abdominal exercise. It works the entire stomach area by combining the basic crunch and the reverse curl. Learn how to do the Full Crunch in this section.

LungesThe Lunge can give you wonderfully toned inner thighs and buttocks. When you perform lunges, keep your back straight, your torso upright, and your abdominals tight. Don’t lean forward and let your knee pass forward your big toe in the middle position.

Basic Push-upsThis type of resistance exercise works your upper body. For women, using push-up grips will be easier on your wrists. The push-up is possibly the most classic of all strength-training exercises. This is an important exercise that you can incorporate in your fitness routine.

Rear Leg LiftsThe Rear Leg Lifts concentrate on your hamstrings and gluteals. This Resistance Exercise makes use of your own body weight to create resistance. If you do this properly and regularly, you will eventually be able to perform advanced versions of it.

SquatsThis Resistance Exercise concentrates work on your thighs and buttocks. Squats also work your lower leg muscles, abdominals and lower back since they are used for balance. This fitness exercise is also a tried-and-true lower-body exercise for anyone without knee problems.

Triceps DipsThis type of Resistance Exercise makes use of your own body instead of iron to create resistance. Fitness Exercises that involve lifting your own body weight help improve your posture and strengthen and protect your skeletal system.

Low Bridge with Leg RaiseThe Low Bridge with Leg Raise is an exercise that targets the hamstrings and the abdominal muscles. It makes use of your own body weight to create resistance. Learn how to do this exercise with the help of our animation and easy-to-follow steps.

Stability Ball ExercisesLearn how to progress in your core strength - from beginner to advanced movements - by doing different exercises on the stability ball.

Oblique Exercises for a Trim WaistThis oblique exercise sequence based on Pilates mat work can really trim your waistline. Check out the great exercises in this section and get started today. Learn the different Physical Fitness Exercises thoroughly, and you will know what kind of Fitness Exercise best suits you. All Physical Exercises provide benefits to your health and well-being. You just have to pick an exercise or training that suits your lifestyle and needs.

Exercises

Abs
Shoulders
Arms
Back
Chest
Legs

Routines
Pilates

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Workout Exercises
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Bicycle Exercise
The following exercises are part of the American Council on Exercise's study to determine the most effective ab exercises. Keep in mind that ab exercises won't reduce fat over the abs or create the coveted 'six-pack' abs. That comes with good genes and low body fat, although you should strengthen the abs along with the rest of the body to build muscle and raise your metabolism. For more about flat abs, visit my Abs Page for articles, workouts, FAQs and more.

The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.4. Switch sides, bringing the right elbow towards the left knee.5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.
Bicycle Exercise
Captain's Chair
Exercise Ball Crunch
Vertical Leg Crunch
Torso Track
Long Arm Crunch
Reverse Crunch
Full Vertical Crunch
Ab Rocker
Plank on Elbows and Toes

Fitness FACTS

My hands and/or feet swell during exercise. Is this normal?
I have chronic fatigue syndrome, which makes exercise difficult. Any suggestions?
I have asthma. Can I still exercise?
Will a heart rate monitor accurately estimate how many calories I burn during strength training?
How can I get rid of my cellulite? Will it go away when I lose weight?
I'm trying to build muscle while losing weight. Any advice?
Is it possible to do too much cardio?
I just started exercising to lose weight, but I've gained weight. Why did this happen?
For someone who has weak ankle and knee joints, do wraps or braces actually help prevent injury when exercising?
I read that weight training burns more fat than cardio. If I can only do one of the two, should I weight train?
Does sex count as cardio? How many calories does it burn?
Do lower-intensity "fat burning" workouts really burn more fat?
Does exercising on an empty stomach (such as first thing in the morning) burn more fat?
Is SparkPeople's cardio tracker accurate in how many calories it says I have burned? Most of the time it differs from what my treadmill says.
How do I know how many calories I burn doing Pilates? Does it count as cardio or strength training?
Is it true that lifting weights causes women to bulk up?
What can I do to lose weight in my stomach? I’ve been doing lots of crunches but they don’t seem to help.
Why does the Fitness Tracker not calculate calories burned through strength training?
I'm still sore from yesterday's workout. Should I rest today or keep working out until the soreness goes away?
Is it okay to exercise when you have a cold?
I can get by with 5-6 hours of sleep – is it really a big deal?
What is circuit training?
I know that exercise (stability) balls come in different sizes, but how do I know which size is right for me?
I just sprained my ankle pretty badly. What can I do to help it heal quicker and what kind of exercises can I do in the meantime?
How do you get rid of excess skin from weight loss or prevent this problem from happening?
Are there any exercises to strengthen my knees, or do I have to wait until I lose more weight?
How can I prevent my calf muscle from cramping while I jog?
How many reps should I do?
What exercises can I do at home? My budget is really tight and I cannot afford to join a gym.
I am never sure how much I should be lifting and have heard about max weights but have no idea how to find mine.
Will Pilates alone help to tone or should I lift weights?
How can I get more toned?
I have never done resistance training before – how should I start?
Can I substitute my yoga classes for a cardio workout?
Why is it important to warm up and stretch?
If you are doing cardio and weight training on the same day, does it matter which one you do first?
How do I know if I've reached a plateau? What can I do to jump start my weight loss again?
How do I figure out my target heart rate? How long do I need to work out after reaching it?
How often should I walk? Should I focus on miles or minutes?

Low Mount Double Crunches with Band
Browse All Core Exercises
Print Exercise

Starting PositionAttach a resistance band to a low wall mount or wrap the center of a band around a bench or furniture leg. Either put both of your feet through the handles tightly, or tie the two ends of the band together and place the band over your toes. Lie on your back facing the fixed point. Keep your back flat, abs tight, and place across your chest or behind your ears. Scoot away from the wall, until legs are only slightly bent when raised up off the floor.

Action

EXHALE: Simultaneously lift your head, shoulders, and upper body into a crunch position while bending your knees in towards your shoulders.

INHALE: Lower upper body back to the ground and extend your legs back to the starting position to complete one rep.

Special Instructions-Make it harder: Scoot farther away from the wall for more resistance. Make it easier: Stay closer to the wall and decrease range of motion.

Muscles Worked: Upper and lower abs