We live in exciting times.
Often, we want to see the next crazy thing, the wildest workout move, girls slinging sandbags over their shoulders and jumping with barbells over their heads. It’s impressive, for sure, and I would be lying if I said I didn’t attempt all of those movements and film a few of them myself for the gram.
While these complex workouts and movements are super cool to look at and challenging to do, there ain’t nothing wrong with mastering the basics. In fact, it’s a rule – if you aren’t 100% on point with these three basic exercises, you should probably hold off on trying any of that flashy stuff
The three basic movements are so basic they’ll take you back to elementary school physical fitness tests (am I showing my age?). There really are no more effective movements than these three, there are simply variations to increase the intensity and dial things up a notch.
The three moves: the push up, the squat, and the sit up.
That’s really all you need. So let’s dive a little deeper into each one!
The Push Up
And there goes the dreaded sigh from every woman in the room. Buck up, ladies! This move is not just for the boys – push ups CAN be mastered, it just takes time! And fellas, make sure you do these RIGHT.
These come from a plank position, so boom – two movements in one!
- Start in a plank position with your body in a straight line from head to toe.
- Lower yourself down by bending your elbows and dropping your chest towards the ground, keeping your hips in a straight line
- Press the ground away and return to the top of the plank to complete one rep.
And now the ladies rejoice, and the men roll their eyes. Can we please just get on the same page here?!
It’s a simple movement, but requires the proper weight distribution and proper knee alignment.
- Start standing with feet slightly wider than shoulder width.
- Keeping your core tight and your back flat, bend your knees and shift your hips backward to come to a 90 degree angle with your legs.
- Press the ground away and return to standing, keeping your chest up throughout the movement.
The Sit Up
If the push up didn’t already involve holding a plank, we’d push that issue, but sit ups are just as important, too! Most core movements originate from this good old-fashion, P.E. style exercise.
- Lie on the ground with your knees bent, feet flat on the floor.
- With your hands resting lightly behind your eyes, engage your core to sit up, bringing your chest to your knees.
- Complete the movement by lowering yourself down slowly, rolling down one vertebrae at a time.
Make it harder by elevating your legs!
With these three moves, you’ll be able to conquer any number of challenging variations! It’s not all about the flash – it’s about building strength through mastering the basics.