1. Safety – when looking at an exercise, be sure that your technique/form and posture is spot on, otherwise you could potentially get injured

2. Functional – Check that the exercise is functional and the movement or action will be used in everyday activities. Think about your body’s function at work or during sports.

3. Benefit – Is there a benefit to doing this particular exercise otherwise you are wasting your energy & time doing it.

4. Effective – the last thing you should consider is whether the exercise is effective, is there a better exercise or could you increase the difficulty by adding load to your exercise.

Want to know how to get those Slender Sexy arms with a simple & basic movement? Want to know how to do one of The Best Butt Shaping, Hip and Leg Toning Exercises? Say goodbye to cellulite and keep reading!

Here are two brilliant & easy exercises to prepare you for the beach & hot summer coming our way, just by starting with your own body weight.

Exercise 1 – Squats

Why they are Fantastic: Most trainers agree that squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings and calves all at once.

How to Do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. As you would sit on a chair, slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight.
Keep your knees behind your toes; make sure everything’s pointing in the same direction. Do not go lower than 90 degrees. Do this move 2-3 non-consecutive days a week for 12-16 repetitions.

Exercise 2 – Push Ups

Why they are Wicked: Push ups, like squats, are compound movements using almost all the muscles of your body. You’ll work your chest, shoulders, triceps, back and abs.

How to Do It: Position yourself face down on the floor, balancing either on your toes/knees and hands. Make sure your hands are slightly wider than your shoulders and that they are parallel to your shoulders and that your body is in a straight line from head to toe. Don’t sag in the middle and don’t stick your butt up in the air.
Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Variations include incline, decline, wall push ups or, for those looking for a real challenge – one-armed push ups. Do this move 2-3 non-consecutive days a week for 12 – 16 repetitions and add a rep. each time you do the exercise.

About the Author

Jason is a Christchurch based R.E.P.S Registered personal trainer and a graduate of the NZ College of Fitness. He has been a former NZ 7’s representative and professional rugby player. He trains his clients from his studio on Waltham Road.