Fitness enthusiasts looking to enhance their daily routine and improve their overall health should consider integrating these effective exercises recommended by Alexis Dreiss, a 28-year-old NYC-based fitness instructor and personal trainer at Training Lab and Absolute Power. Dreiss emphasizes the importance of aligning exercises with everyday movements to support both functional strength and injury prevention.
Pushups
The Basics:
Starting Position: Begin in a high plank position with feet hip-width apart. Hands should be directly under shoulders, with your core engaged and back rounded slightly.
Execution: Lower your body until your chest is just above the floor, leading with your chest rather than your belly. Push back up as you exhale.
Variations for Beginners:
Elevated Pushups: Place hands on a bench or stool.
Knee Pushups: Perform pushups with knees on the floor.
Tips:
Aim for 3 sets of 5 reps initially, increasing to 10-15 reps per set as you progress.
Isometric Crunch
The Basics:
Starting Position: Lie on your back with your spine pressed into the floor. Lift your legs to a 90-degree angle and place hands on your knees.
Execution: Pull your navel into your spine and create tension between your hands and knees, keeping your chin tucked.
Tips:
Begin with 30 seconds per hold, gradually increasing the duration as you build strength.
Good Mornings
The Basics:
Starting Position: Stand with feet hip-width apart, hands behind your head.
Execution: Push your hips back while bending slightly at the knees and keeping your back straight. Return to standing by pushing your hips forward.
Tips:
Perform 3-4 sets of 12-15 reps.
Wall Sits
The Basics:
Starting Position: Position yourself against a wall with your back straight and feet about hip-width apart.
Execution: Slide down the wall until your knees are at a 90-degree angle and hold this position.
Tips:
Start with 30 seconds and increase the duration as you become more comfortable.
Squats
The Basics:
Starting Position: Stand with feet slightly wider than hip-width apart and toes angled out slightly.
Execution: Lower into a squat by sending your hips back and bending your knees, keeping your chest upright and core engaged. Rise back to standing.
Tips:
Aim for 4 sets of 15-20 reps, ensuring that your knees track over your toes.
Final Thoughts
Incorporating these exercises into your routine can help strengthen key muscle groups, improve functional movements, and reduce the risk of injuries from daily activities. Alexis Dreiss’s approach focuses on practical movements that enhance overall physical performance and support a healthy lifestyle.
