Have you noticed how much time at the gym is lost on unnecessary small talk? Whenever I pass by any of the “big” gyms in the area, I observe, with horror, how some gym members come mostly to exercise their maxillofacial muscles while chatting with the other gym-goers. To me, exercising your facial muscles is not the primary goal of visiting a gym. Even today at one of the big gyms I kept glancing at quite a substantial group of people, formed by the regular members of that gym, as they congregated in the narrowest passage area of the room.
Make your strength training or body-weight exercises more challenging by adding a balance element. Turn bilateral exercises unilateral. Instead of a regular deadlift, try a single leg deadlift. Instead of doing standing bicep curls, balance on one leg instead of two.
Form is a specific way of performing a movement, often a strength training exercise, to avoid injury, prevent “cheating” and increase strength. It doesn’t matter how many pushups or any other exercise you can do in a minute if you’re not doing a single one correctly, with correct form. A useful way to approach exercise is in terms of progression: Perfect your technique, then later add weight and/or speed.
Two effective exercises for the butt and rear upper leg muscles, or glutes and hamstrings, are dead lifts and hip-thrusters. In order to perform a dead lift, stand with feet hip-width apart, with knees slightly bent. Contract (shorten) the upper back muscles and hinge forward from the hips, bending only as far as possible so that the hamstrings begin to stretch. Contract glutes, and return to standing.
Bodyweight exercises are exercises that do not require free weights; your own weight provides the resistance for the movement. Regardless of age, strength, or experience level, everyone can do it-and everyone can benefit from this type of fitness programming. Movements such as the push-up, the pull-up, and the sit-up are some of the most common bodyweight exercises.