Good Lifestyle

When you establish this list of 20 easier and the most effective exercises On the planet, the team here, in Best Life, asked a panel of world renowned experts for the movements that have given proven results for their customers.

And now we present these results to you.

Each exercise is calibrated to be simple to do, take just a few minutes and offer maximum advantages, so that you can strengthen force, improve flexibility and increase your endurance. You will see old favorites that work, such as pumps and swimming, but also discover new towers on the classics (like a push-up matrix) and new techniques (like the Eldoa section). So, whether you are an athlete of your fourth decade of training, or a beginner, prepare to learn the easiest and most effective exercises in the world and to move.

In relation: 20 easy ways to quickly flatten your belly, says the best nutritionist

Make a classic pusup or try a push-up matrix

Old -fashioned pumps are "an excellent way to work on the upper body and are practical because they do not require any equipment and can be done anywhere", explains Rachel Macpherson , Certified personal trainer, certified specialist in exercise nutrition. "They target several muscles at the same time (chest, shoulders, nucleus, arms), so that they are super effective for strengthening the force. In addition, you can easily adjust them to your level of fitness by adjusting the inclination of Your hands / torso (higher chest object is easier, the higher feet / the lower torso are more difficult).

Or amplify the movement with a new twist. "The push-up matrix is ​​very beneficial because it works the three fiber orientations of the chest while also working the three heads of the triceps muscles", explains Always pierce , owner and chief therapist at Well-being of the Pierce family , who has already recommended the matrix as one of our Best body weight exercises that you can do anywhere . In this article, he added that the exercise "implies between 50 and 65 repetitions, it therefore guarantees you that you work all types of muscle fibers". Pierce says that the advantages "include the work of all the fibers of the major / minor pectoral and the muscles of the triceps", in addition to "the muscle fibers type 1 of work and type two. It also works the nucleus and provides a Stretching and pumping the pericardial fabric. "

How to do: "The push-up matrix consists of three main positions of the arm: internal rotation, neutral and external rotation. These positions are carried out above the collarbone, parallel to the collarbone, under the collarbone, then a hand above While the other is below the collarbone. " See the video above, or here , to how to move.

Best life tip: "Avoid creating too much internal or external rotation so as not to create an impact of the shoulder. Avoid reaching your head forward at the bottom of the push-up. And perform them on your knees until you Have the strength to execute them properly from your feet, ”says Pierce.

Make a short hinge oblique

Similar to a Russian turn, "short hinge obliques work, the abdomin rectus, internal oblique, external oblique and transverse abdominis while one movement," explains Pierce. "This is a great abdominal exercise because it builds not only muscles and endurance in all abdominal muscles, but provides pumping of all abdominal organs."

How to do: "Start by lengthening on your back, tighten your feet, knees and thighs together. Place your hands on your ears, chest or in front of you for beginners. And your hips in the opposite direction.

Best life tip: "Avoid going too fast not to hurt yourself in return and repeating on the other side," explains Pierce.

In relation: 20 ways to eat your favorite foods and lose weight

Is the wall seated, segmental

"The wall is seated with the segmental positioning of the legs works the four fiber orientations of the Maximus Maximus of the gluteal," explains Pierce. "This exercise works all leg muscles and as an additional bonus, it is scientifically reduced blood pressure."

How to do: "Start by putting a small stool or a ball of medicine on the floor under you so that if you need to leave the exercise, you can slide gently on the wall on a seat. Start with your feet together and your knees and knees and knees and knees and knees and knees and knees and knees and knees and knees and knees and knees and You squat at the bottom of the wall, at around 90 °, at your knees, hips and ankles.

Best life tip: "Avoid trying to hold each position for too long if you are a beginner. Avoid squatting beyond 90 °. Avoid squatting at 90 ° if you have knee or hip pain," explains Pierce . An old regular wall is also very effective. "A wall is active your quadriceps (before your upstairs) as well as your glutes, your hamstrings, your thighs and your nucleus. The groups have fired at the same time," said Dilan Gomih , specialist in fitness, chief of the practice and founder of a company belonging to a black woman, Moving . How to do it: "Find a flat wall and hold your back against it. Low in a sitting position with your knees at a 90 degree angle. Keep your back flat against the wall and hold it for 30 seconds (or more!) Concentrate on breathing and push your heels, "says Gomih.

Make a back lying down with rotation

"By performing an extension and a rotation from a lying position, you work all the extensor muscles of the spine," explains Pierce. "Because these muscles are the first to be innervated by the spinal cord, the exercise of these muscles creates a relaxation effect in the central nervous system. This exercise reinforces all spinal muscles in what is considered the internal beach or The most functional.

How to do: "Lie on your stomach with your stacked hands on each other and your head stacked on your hands. Without letting your hands move, imagine that you will try to slide your hands to create a certain tension. Imagine that your forehead is Coupled on your hands so that when you start lifting, your neck is not going in the extension. The upper leg.

Best life tip: "Avoid doing too much rehearsals if you are a beginner. Avoid trying to lift too high if you are a beginner. Avoid if you have current stenosis or spondylolysis."

Try Eldoa, an intelligent rotation on stretching

An improved stretch, "the Eldoa exercises improve the general posture while increasing the strength of the muscles of the spine", explains Pierce. They "can also help increase the space between the vertebrae and have proven to decrease pain while improving general well-being". (What does Eloda represent, in any case? "Longidinal stretching with osteo-articular decoration" "which is French for" longitudinal osteo-articular decoration. "They were developed by a French osteopath.)

How to do: See the video above, or here , for exemple. "The general rules for the Eldoa exercise are: Create as much vertebral extension as possible by keeping your chin and pushing your head gently behind. On both arms, spread your fingers and fold the wrist back, straighten the elbows And turn the belt shoulder outside.

Best life tip: "Avoid pushing too hard from the start if you are a beginner. It is important to learn progression factors, which would include, but without limiting yourself, reaching your arms only halfway, starting with your back against the wall. "

In relation: 8 Best ways to remove your most unhealthy belly fat

Dip

"This movement works mainly from your brachi triceps (the back of your arms). It also engages your shoulder, your chest and your nucleus which helps to stabilize the rest of your body during the movement," explains Gomih.

How to do: "Sit on the edge of a robust chair. Place your hands next to the hips with fingers forward. Slide the edge and lower your body until your elbows are folded at an angle of 90 degrees, then repel.

Best life tip: "Keep your body close enough to the chair."

Make a standing vertebral touch (or seat)

"This movement improves the flexibility and mobility of your spine as well as your shoulder muscles," explains Gomih.

How to do: "Start by sitting on the ground, legs directly in front of you and your arms behind your back. Place your hands on the floor behind you with your fingers in front of you. Take your left foot and place it flat on the Mercer to The outside of your right knee for about a minute. Mayo clinic .

Best life tip: "Many people have the impression that it is difficult to find time to stretch, but even 30 to 60 seconds to make this section can be a powerful way to alleviate the tension that can accumulate to stay in a Static position.

Lifts

"Earth lifts are an excellent exercise to strengthen strength because they imitate natural movements like leaning (hinge) and target several muscle groups at the same time, including your back, your hips, your glutes, your hamstrings and the hamstrings and the hamstrings and your hamstrings The nucleus. by using variations like the Sumo earth lifting, you can modify the exercise to focus on different muscles so that your training remains fresh and continue to challenge you new ways, "explains Macpherson.

How to do: Start by standing with your feet with the width of the hip, the toes under the dumbbell. Fold to your hips and your knees to grab the bar with hands on the shoulders, either in an overhand or mixed handle. Keep your back straight and chest at the top when lifting the bar by extending your hips and knees. The bar must stay close to your legs throughout the elevator. Once standing, lower the bar to the floor, leaning on the hips and controlling the descent.

To walk

"Walking is a simple and low impact exercise that stimulates heart health, weight management and mood. It is accessible and requires no equipment, so it is a fantastic option for people of any level of fitness .

Add Peter Conroy , Founder of The difference of difference : "Regular walking offers a transformative journey to general well-being, improving longevity and decreased risks of chronic diseases. Problems such as heart disease, high blood pressure and stroke accidents also improve The flexibility of the joints, the muscle tone and the bone force, promoting optimal musculoskeletal health.

Best life tip: You don't have to go too far. "Walking in your neighborhood or exploring local trails is an excellent way to improve your mental and physical health when connection with nature (another mood booster)," explains Macpherson.

Swim

"Swimming is a low impact and complete training which is perfect for all ages and all levels of fitness. It increases your heart rate, builds muscle and cardiovascular endurance, and is soft for your joints due to the resistance of water and a decrease in the effects of severity.

Try to tid up

"Rucking is a simple but effective training that is done by adding weight to your backpack and walking or hiking (usually outside, but can also be done on a treadmill)", explains Macpherson. "It is an adaptable training which can be adjusted for any level of fitness in order to increase endurance and strength. The rucking can be done on the sidewalk of your neighborhood or on difficult hiking trails to get to the Walk in body training sessions. " AE0FCC31AE342FD3A1346EBB1F342FCB

Sunset

"Suitcase transport is a simple, functional and efficient exercise that you can easily integrate into your daily activities," explains Macpherson. "It is similar to the transport of heavy bags like grocery store, or of course, a suitcase. It strengthens the basic force, improves posture and works your grip and shoulders. You can enter any weighted object and walk With a quick mini-training without hitting the gymnasium. "

Try a press to overcome

"The press to be overcome is a basic exercise that strengthens stability and strength by resisting rotation," explains Macpherson. "It is versatile, safe and effective for daily activities and sports, and it is also soft for the spine."

How to do: Take hold perpendicular to a cable machine or a strip of resistance rooted at chest height. Hold the handle or the end of the band with both hands directly in front of your chest, keeping your feet away from the shoulder. Prepare your nucleus and slowly extend your arms in front of you, without letting your chest twist or turn. Keep the position briefly, then slowly turn your hands to your chest. Repeat the desired number of rehearsals, then change aside to provide balanced training.

Board

The board board "works the whole body while strengthening strength and control in the upper body, creating an amplitude of motion in the ankles and stretching the calves", explains Portia page , NCPT, an educator of the balanced body who has been a teacher of pilates for 20 years and in the fitness industry for over 30 years.

How to do: "Come to the ground on all fours with the knees under their hips and hands under the shoulders. Realed one leg, then the other, keeping the back long and straight. Rock forward on the toes and back to bring the Heels forward and back while keeping the long and straight spine.

Best life tip: "Challenge: While you go forward on the toes, lift 1 leg with the pointed toes (plantar flexible) and pulse 3 to 6 times (pulsating forward on 1 feet, while pulsating / low with the Levy leg.

Make a Squat / Talon Lifting

This movement "strengthens the legs, glutes, hips and ankles as well as tones and shapes the thighs, hamstrings and calves", explains page.

How to do: "Get out with your feet outside the hips and arms by the side of the body. Sit back and go down by folding your knees, leaning on the hips and reaching the height of the chest of the chest of the chest of the chest of the chest of the chest of arms with thumbs.

Best life tip: "Challenge: after a few repetitions to sit and lower and lift the heels while the legs straighten, add an upper foot up (that is, jump and land mild). The jump can be small (just a micro-ascenseur).

Make a drop / before slit

The slit / front fall "strengthens the legs and strengthens control and stability around hips and glutes while improving balance in a divided position", explains page.

How to do: "Start with your feet under the hips and the toes facing forward, arms on the sides. Make a long step behind with one foot and fold the two knees while lifting your arms at the shoulder height With the thumbs.

Best life tip: "" Défi: After 30 seconds of flexion and recovery of the rear leg, keep in the front tilt position and lift and lower the rear leg by weight of the hip height, climbing the torso more forward. After 30 seconds of this, keep the balance and hold everything for 30 seconds, or move your arms and challenge your balance. ""

Bridge

Page swears by the classic bridge / crunch, which it says "strengthens the whole nucleus (abdominals and back) while improving the muscles of the posture to sit and stand up".

How to do: "Lie on your back with your knees folded, your feet flat, online with sit bones, arms on the sides with the palms up. Press in both feet and lift the hips towards the ceiling in Making a straight line between the shoulders and the knees (bridge).

Best life tip: "Challenge: at the top of the bridge (that is to say the hips), alternative leg elevators (4-6 sets). And / or both!"

Make a lifting of earth with a single leg / line

The lifting from earth to a single leg / line "strengthens the side hip (side), improves balance on 1-leg and helps work until the middle and high for a better posture," explains page.

How to do: "Keep with your feet under your hips, your arms on the side and the 10 toes facing forward. Cut the hips while lifting a leg behind the hips. Try the arms to the floor while keeping your back straight .

Best life tip: "Challenge: Maintain the leg at the height of the hip (the pointed toes), fold your elbows and take your fingers behind the head, keeping the elbows in the peripheral vision, just turn the chest (head / arm) to the right and left.

Chase the stands

"One of my favorite training sessions during the season out of season is to operate the stands in a stadium! Obtains the heart rate and gives you a nice calf and a loot burn and you can go at your own pace!" said Anicka Newell , Vaulter of the Canadian Olympic Pole.

How to do: "The best way to do it is trying to sprint or walk."

Surprisingly, tasks are also effective training!

"Doing chores in the house can double as an exercise routine because when you vacuum or rub the bathroom, you move your body in different movement plans, which can help you.

Best life tip: "You can make it more fun and stimulating by defining a timer and seeing how much you can do in a defined period or by incorporating mini-pastry exercise with squats or slots between tasks."