“What’s the best exercise for my flab, tummy, arms, legs, calves, thighs? People are always asking for the best exercises for various reasons. It’s not an easy question to answer. First, you won’t get the results you want from any exercise unless your diet and sleep habits are in check, but further, an accurate answer really depends on four things:
- What do you really need?
- What’s your goal?
- What kind of training experience do you have?
- What kind of equipment do you have access to?
We should think of this as “movement patterns” rather than single exercises, which complicates things even more. It would be easy to give you a list of the “five best exercises ever discovered,”. I can’t do that without leading you astray. There are so many great exercises, and the best ones for you depend on your answers to the four questions above. What I can do is share what I consider to be the top 5 basic exercises you can’t live without, which are actually movement patterns which you can add to your routine. I’ve also outlined the recommended training guidelines (sets, reps, rest) for the goal of fat loss. Click through to check it out!
Your workout needs just five exercises, one from each of these categories:
Push (pressing away from you)
Pull (tugging toward you)
Hip-hinge (bending from the middle)
Squat (flexing at the knee)
Plank (stabilizing your core)
How It Works
Pick one move from each of these categories. Then do two sets of 12 reps. Change up the moves but repeat the plan three or four times a week. For cardio extra credit, see the add-ons below.
PUSH
The Ultimate: Bench Press
Lie face-up on a bench, holding a heavy barbell at your sternum, hands shoulder-width apart, elbows bent into sides. Extend arms, pushing bar directly above chest. Pause, then lower barbell to start.
The Alternates: Push-up, dumbbell shoulder press, single-arm kettlebell press, push press
PULL
The Ultimate: Pull-up
Hang from a bar with palms facing away from you, arms straight, knees bent so feet don’t touch floor. Bend elbows, pulling chest toward bar. Slowly lower yourself to start.
The Alternates: Dumbbell row, TRX row, chin-up, cable row, lat pull-down.
HIP-HINGE
The Ultimate: Deadlift
Set a heavy barbell on the floor in front of you. Push hips back as you bend forward, grabbing the bar with hands more than shoulder-width apart, palms facing body. Keep back straight as you stand up, lifting the bar and thrusting hips forward. Slowly lower bar to start.
The Alternates: Kettlebell swing, Romanian deadlift, trap-bar deadlift
SQUAT
The Ultimate: Split Squat
Stand on your right leg, left foot resting on a bench or box behind you, and hold a heavy dumbbell in each hand. Bend right knee, lowering body until left knee hovers just above the ground. Straighten right leg, returning to start. Complete all the reps on one side before switching legs.
The Alternates: Barbell squat, lunge, goblet squat, reverse lunge.
PLANK
The Ultimate: Farmer’s Walk
Stand up straight holding a heavy dumbbell in each hand, palms facing body. Maintain your posture as you walk 20 meters. Turn, repeat, returning to start.
The Alternates: Plank, bird dog, side plank, suitcase carry.
Exercise is always beneficial to our bodies, even in the most basic form of walking. We need it for health benefits as well as just feeling good. So, however intense your workout looks, make sure you get enough exercise on a daily basis.