THE 5 EXERCISESthat make all of the difference

Alexander Lakhanpal

THE SQUATThe squat is a lower body full body exercise that trains the thighs, buttocks and hips, as well as the hamstrings, quadriceps and ligaments. This exercise is executed by positioning yourself on your right leg, while lifting a resting

left foot. Bend that right knee as you slowly lower your body to the ground. The left foot should be hovering. At the same time, you should be holding a heavy dumbbell in each hand or a weighted ball in both. After

you straighten your right leg, return to your starting position.

THE PLANKThe plank is an isometric exercise that trains abdominal muscles. The position involves maintaining the

‘push-up’ stance for an extended period of time. Doing this on your toes, forearms or elbows is an elevated version of the regular stance. Also, try while holding a heavy dumbbell in each of your hands.

THE PULL UP

Challenge yourself by attempting some pulls ups. Grab the pull-up bar and raise yourself by pulling yourself up toward the horizontal bar above your head. Then, slowly

lower yourself. Pull ups are the best way to measure upper body strength, particularly the “pulling muscles.”

Some alternatives pull-ups to try are the chin-up, lat pul-up, cable row and the dumbbell row.

THE DEADLIFTThe weight training exercise, the deadlift, is achieved by setting a heavy barbell in front on you. Thrust your hips

forward as you bend to cease the bar. Your hands ought to be at least should-width apart, and your palms should be facing your body. Straighten your back as you stand upright. Move your hips forward as you lift the bar. The deadlift (along with the bench press and the squat) is a

powerlifting exercise.

THE BENCH PRESSThe upper body strength training exercise, bench press is best

executed by lying face-up on a bench. Your hands should be approximately shoulder-width apart, and in them a heavy barbell, held at your sternum. Be sure that your elbows are bent at your sides prior to starting. As you begin, push the bar directly above your chest as your arms are extended. Take a momentary pause

before you begin to lower the barbell.