Common Exercises

The following are common exercises that we encourage our clients to do as part of their daily exercise routine.

Push-ups

Push-ups are one of the simplest but most effective bodyweight exercises you can do.They build strength, stability, and endurance all at once. Start in a plank with hands slightly wider than shoulders and body straight. Engage your core and keep your hips level. Bend your elbows to lower your chest toward the floor, keeping elbows angled back. Push through your palms to return to the starting position while maintaining a straight body line.

Plank

Planks are a highly effective exercise for building core strength and stability. They target your abs, lower back, shoulders, and even glutes. Strong core muscles improve posture, reduce the risk of injury, and support almost every movement you make, from lifting to running. To do a plank, start by placing your forearms on the ground with elbows under your shoulders. Extend your legs straight back and balance on your toes. Keep your body in a straight line from head to heels. Engage your core and avoid letting your hips sag or rise too high. Hold the position while breathing steadily.

Squats

Squats are a powerful lower-body exercise that build strength in your legs and glutes while also engaging your core. They improve balance, mobility, and posture. Squats support everyday movements like sitting and standing, and help increase overall athletic performance, making them one of the most effective functional exercises you can do.Stand with feet shoulder-width apart, toes slightly outward. Keep chest up and core engaged. Push hips back and bend knees to lower until thighs are parallel. Keep knees aligned over toes, weight in heels. Drive through heels to stand back up.

For more information about how to stay active, visit the U.S. Department of Health and Human Services