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.vn-container{-webkit-box-align:center;-ms-flex-align:center;align-items:center;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-pack:justify;-ms-flex-pack:justify;justify-content:space-between;height:3rem;margin:0 auto;max-width:77.5rem;z-index:1}@media(min-width:64rem){.vn-wrapper .vn-container{height:4.6875rem}}.vn-wrapper .vn-container.lite{max-width:100%}@media(min-width:64rem){.vn-wrapper .vn-container.lite{height:3.5rem}}.vn-wrapper .vn-menu-btn{-webkit-box-align:center;-ms-flex-align:center;align-items:center;background:none;border:0;color:#fff;cursor:pointer;display:-webkit-box;display:-ms-flexbox;display:flex;height:100%;line-height:1;padding:0}.vn-wrapper .vn-menu-btn:not(.lite){margin-right:1.166875rem}@media(min-width:64rem){.vn-wrapper .vn-menu-btn:not(.lite){margin-right:0}}.vn-wrapper .vn-menu-btn i{font-size:2.25rem;width:2.25rem;overflow:hidden}.vn-wrapper .vn-menu-btn svg{fill:currentColor;pointer-events:none}.vn-wrapper .vn-menu-btn.vn-search 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.vn-logo-container .vn-logo img:not(.lite){width:7.25rem}}.vn-wrapper .vn-logo-container.with-program .vn-logo img{height:.875rem}@media(min-width:64rem){.vn-wrapper .vn-logo-container.with-program .vn-logo img{height:1.4375rem}}.vn-wrapper .vn-logo-container.with-program .vn-prog-logo img{height:.9375rem}@media(min-width:64rem){.vn-wrapper .vn-logo-container.with-program .vn-prog-logo img{height:1.5625rem}}.vn-wrapper .vn-links{background:#f9f9fc;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-orient:vertical;-webkit-box-direction:normal;-ms-flex-direction:column;flex-direction:column;height:calc(100vh - 3rem);left:-140vw;overflow:auto;padding:.5rem;position:fixed;top:3rem;-webkit-transition:left .5s ease;transition:left .5s ease;width:100%;z-index:100}@media(min-width:37.5rem){.vn-wrapper .vn-links{max-width:25rem}}@media(min-width:64rem){.vn-wrapper .vn-links.lite{height:calc(100vh - 3.5rem);top:3.5rem}}@media(min-width:64rem){.vn-wrapper 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.vn-menu-section{left:0;opacity:1;visibility:visible}}@media(min-width:81.25rem){.vn-wrapper .vn-links .vn-links-list:not(.lite)>li:not(:nth-child(7)){margin-right:1rem}}.vn-wrapper .vn-links .vn-menu-section{background:#f9f9fc;height:calc(100vh - 3rem);right:-140vw;overflow:auto;padding:0 1.5rem 6.25rem 1.5rem;position:fixed;top:3rem;-webkit-transition:all .5s ease;transition:all .5s ease;width:100%;z-index:10}.vn-wrapper .vn-links .vn-menu-section.lite{height:calc(100vh - 3.5rem);top:3.5rem}@media(min-width:37.5rem){.vn-wrapper .vn-links .vn-menu-section{max-width:25rem;left:-140vw;right:auto}.vn-wrapper .vn-links .vn-menu-section.open{left:0;right:auto}}.vn-wrapper .vn-links .vn-menu-section.open{right:0}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header{-webkit-box-align:center;-ms-flex-align:center;align-items:center;border-bottom:1px solid #c6cedb;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-pack:justify;-ms-flex-pack:justify;justify-content:space-between;padding:.75rem 0}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header h3{color:#1b1b1b;font-size:1.25rem;line-height:1;margin:0}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header a{color:#3557ff;font-weight:400;text-decoration:none}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header a img{margin-right:.5rem;width:.8125rem}.vn-wrapper .vn-links .vn-menu-section ul{margin:.75rem 0;list-style:none;padding:0}.vn-wrapper .vn-links .vn-menu-section ul li{font-size:1.125rem;font-weight:400}.vn-wrapper .vn-links .vn-menu-section ul li a{color:#1b1b1b;display:block;padding:.75rem 0;text-decoration:none}.vn-wrapper .vn-links .vn-menu-section ul li a:hover{color:#3557ff}.vn-wrapper .vn-links .vn-menu-section ul li hr{border:1px solid #c6cedb}@media(min-width:64rem){.vn-wrapper .vn-links .vn-menu-section:not(.lite){background:#fff;border-radius:0 0 5px 5px;border-top:0;left:-20px;margin-left:-3.75rem;max-width:none;height:auto;opacity:0;padding:1.875rem 2.875rem;position:absolute;top:4.6875rem;width:18.75rem;visibility:hidden}.vn-wrapper .vn-links .vn-menu-section:not(.lite) hr{display:none}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul{margin:0}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li{border-bottom:1px solid #c6cedb}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li:last-of-type{border-bottom:0}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li.vn-see-all a{-webkit-box-align:baseline;-ms-flex-align:baseline;align-items:baseline;color:#3557ff;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-pack:start;-ms-flex-pack:start;justify-content:flex-start}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li.vn-see-all a img{height:.75rem;margin-right:.5rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1{width:60.875rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul{-webkit-columns:4;-moz-columns:4;columns:4;-webkit-column-gap:2.875rem;-moz-column-gap:2.875rem;column-gap:2.875rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul li:nth-child(7),.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul li:nth-child(14),.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul li:nth-child(21){border-bottom:0}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3{width:35rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3 ul{-webkit-columns:2;-moz-columns:2;columns:2;-webkit-column-gap:2.875rem;-moz-column-gap:2.875rem;column-gap:2.875rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3 ul li:nth-child(8),.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3 ul li:nth-child(16){border-bottom:0}}@media(min-width:64rem)and (max-width:81.25rem){.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1{margin-left:-8.75rem}}.vn-wrapper .vn-links .vn-back{-webkit-box-align:center;-ms-flex-align:center;align-items:center;background:none;border:0;color:#3557ff;cursor:pointer;display:-webkit-box;display:-ms-flexbox;display:flex;padding:1rem 0}.vn-wrapper .vn-links .vn-back i{font-size:.75rem;margin-right:.3125rem}.vn-wrapper .vn-links .vn-actions{margin-top:1rem}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions:not(.lite){-webkit-box-align:center;-ms-flex-align:center;align-items:center;border-left:1px solid #cccce7;display:-webkit-box;display:-ms-flexbox;display:flex;margin:1.1875rem 0;padding-left:1.25rem}}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions:not(.lite).no-subscribe{border-left:none}}.vn-wrapper .vn-links .vn-actions:not(.lite).no-subscribe .vn-signin{padding-left:.9375rem}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions:not(.lite).no-subscribe .vn-signin{padding-left:0}}.vn-wrapper .vn-links .vn-actions .vn-signin{color:#3557ff;font-weight:600;padding:0 1.5rem;text-decoration:none}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions .vn-signin:not(.lite){-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#fff;display:-webkit-box;display:-ms-flexbox;display:flex;font-size:1.0625rem;padding:0;margin:0 .9375rem;-webkit-transition:all .3s ease;transition:all .3s ease}}.vn-wrapper .vn-links .vn-actions .vn-loggedin{background:none;border:0;color:#3557ff;font-weight:600;height:3rem;padding:0 1.5rem;text-decoration:none}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions .vn-loggedin:not(.lite){-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#fff;display:-webkit-box;display:-ms-flexbox;display:flex;font-size:0;padding:0;margin:0 1.25rem}.vn-wrapper .vn-links .vn-actions .vn-loggedin:not(.lite):before{background:url(//img.lb.wbmdstatic.com/webmd_static_vue/091e9c5e814695f1/client/img/person.59072d56.svg) 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class="subnav-chapter-title" data-v-022c3a2d>Tips for Success <i class="webmd-icon-down-arrow" data-v-022c3a2d></i></span><ul class="subnav-chapter-links" data-v-022c3a2d><li data-v-022c3a2d><a href="https://www.webmd.com/fitness-exercise/home-gym-ideas" data-metrics-link="2_1" data-v-022c3a2d>Beating the Obstacles</a></li><li data-v-022c3a2d><a href="https://www.webmd.com/fitness-exercise/boost-exercise-routine" data-metrics-link="2_2" data-v-022c3a2d>Getting Better</a></li><li data-v-022c3a2d><a href="https://www.webmd.com/fitness-exercise/workout-injuries-prevention-and-treatment" data-metrics-link="2_3" data-v-022c3a2d>Avoiding Sports Injuries</a></li></ul></li><li class="subnav-chapter" style="display:none;" data-v-022c3a2d><a class="subnav-chapter-title" href="https://www.webmd.com/fitness-exercise/what-to-know-heart-rate-fat-burning-cardio" data-metrics-link="3" data-v-022c3a2d>Get Lean</a></li><li class="subnav-chapter" style="display:none;" data-v-022c3a2d><span class="subnav-chapter-title" data-v-022c3a2d>Get Strong <i class="webmd-icon-down-arrow" data-v-022c3a2d></i></span><ul class="subnav-chapter-links" data-v-022c3a2d><li data-v-022c3a2d><a href="https://www.webmd.com/fitness-exercise/3-best-exercises-for-a-lats-workout" data-metrics-link="4_1" data-v-022c3a2d>Upper Body</a></li><li data-v-022c3a2d><a href="https://www.webmd.com/fitness-exercise/health-benefits-of-squats" data-metrics-link="4_2" data-v-022c3a2d>Lower Body</a></li><li data-v-022c3a2d><a href="https://www.webmd.com/fitness-exercise/p90x-workout" data-metrics-link="4_3" data-v-022c3a2d>Workout Types</a></li></ul></li><li class="subnav-chapter" style="display:none;" data-v-022c3a2d><a class="subnav-chapter-title" href="https://www.webmd.com/fitness-exercise/good-protein-sources" data-metrics-link="5" data-v-022c3a2d>Fuel Your Body</a></li><li class="subnav-chapter toc-link" data-v-022c3a2d><a class="subnav-chapter-title" href="https://www.webmd.com/fitness-exercise/default.htm" data-v-022c3a2d> View Full Guide </a></li></ul></div></div><NoSsr data-v-022c3a2d></NoSsr></section></div><div class="webmd-row pane" style="" id="ContentPane31" tabindex="-1"><div data-chronicle="091e9c5e8031e3e8" class="webmd-tool-slideshow module-dyn-ss vertical vert-ss-dflt" data-module-type="DynamicSlideshow" data-mode="vertical" data-e2e="dyn-ss" data-artid="091e9c5e8031e3e8" style=""><div class="ss-inner-container"><header class="page-header"><h1>7 Most Effective Exercises</h1></header><div class="med-text"><div class="asset-med-rev"><div class="reviewer-info" data-chronicle="091e9c5e8146bf61" data-e2e="asset-medical-review" data-metrics-module="rvdby-lnk"><span class="reviewer-photo-cont"><figure><img src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/biographies/brakeville_ross_382x382.jpg?resize=51px:51px&output-quality=75" class="reviewer-photo"></figure></span><span class="reviewer-txt">Medically Reviewed by <a class="person" href="https://www.webmd.com/bio/ross-brakeville" data-metrics-link="0">Ross Brakeville, DPT</a><span class="no-link"></span><span class="revDate"> on February 10, 2023</span></span></div><div class="byline"></div></div></div><div class="slideshow-container regular-ss"><div class="vss-container"><div class="slide" data-slide="1" id="slide-1"><div class="slide-image"><picture><source srcset="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/istock_photo_of_personal_trainer.jpg?resize=375px:250px&output-quality=75" media="(max-width: 466px)"><img loading="auto" src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/istock_photo_of_personal_trainer.jpg?resize=652px:*&output-quality=75" title="Does Your Workout Really Work?" alt="Does Your Workout Really Work?" width="375" height="auto"></picture></div><div class="slide-count-bbl"><span><strong>1</strong><span class="seperator">/</span><span class="total-slides">14</span></span></div><div class="content-section"><header class="slide-header inf_sliderheader"><h2>Does Your Workout Really Work?</h2></header><div class="caption inf_caption"><p>Done right, these seven exercises give you results that you can see and feel. You can you do them at a gym or at home. Watch the form shown by the trainer in the pictures. Good technique is a must. If you're not active now, it's a good idea to check in with your doctor first, especially if you have been diagnosed with health concerns. For example, if you have advanced osteoporosis some of these exercises may be too aggressive.</p><div id="infinite-ad-1-1" class="ad instreamAd"></div></div></div></div><div class="slide" data-slide="2" id="slide-2"><div class="slide-image"><picture><source srcset="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_walking_on_treadmill.jpg?resize=375px:250px&output-quality=100" media="(max-width: 466px)"><img loading="lazy" src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_walking_on_treadmill.jpg?resize=652px:*&output-quality=100" title="1. Walking" alt="1. Walking" width="375" height="auto"></picture></div><div class="slide-count-bbl"><span><strong>2</strong><span class="seperator">/</span><span class="total-slides">14</span></span></div><div class="content-section"><header class="slide-header inf_sliderheader"><h2>1. Walking</h2></header><div class="caption inf_caption"><p>Why it's a winner: You can walk anywhere, anytime. Use a treadmill or hit the streets. </p><p>How to: If you're just starting to walk for fitness, begin with five to 10 minutes at a time. Add a few minutes to each walk until you get to at least 30 minutes per walk. Then, quicken your pace or add hills. </p></div></div></div><div class="slide" data-slide="3" id="slide-3"><div class="slide-image"><picture><source srcset="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_speed_interval_training.jpg?resize=375px:250px&output-quality=100" media="(max-width: 466px)"><img loading="lazy" src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_speed_interval_training.jpg?resize=652px:*&output-quality=100" title="2. Interval Training" alt="2. Interval Training" width="375" height="auto"></picture></div><div class="slide-count-bbl"><span><strong>3</strong><span class="seperator">/</span><span class="total-slides">14</span></span></div><div class="content-section"><header class="slide-header inf_sliderheader"><h2>2. Interval Training</h2></header><div class="caption inf_caption"><p>Why it's a winner: Interval training boosts your fitness levels and burns more calories to help you lose weight. The basic idea is to vary the intensity within your workout, instead of going at a steady pace.</p><p>How to: Whether you walk, run, dance, or do another cardio exercise, push up the pace for a minute or two. Then back off for 2 to 4 minutes. How long your interval should last depends on the length of your workout and how much recovery time you need. A trainer can fine-tune the pacing. Repeat the intervals throughout your workout.</p></div></div></div><div class="slide" data-slide="4" id="slide-4"><div class="slide-image"><picture><source srcset="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_doing_squats.jpg?resize=375px:250px&output-quality=100" media="(max-width: 466px)"><img loading="lazy" src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_doing_squats.jpg?resize=652px:*&output-quality=100" title="3. Squats" alt="3. Squats" width="375" height="auto"></picture></div><div class="slide-count-bbl"><span><strong>4</strong><span class="seperator">/</span><span class="total-slides">14</span></span></div><div class="content-section"><header class="slide-header inf_sliderheader"><h2>3. Squats</h2></header><div class="caption inf_caption"><p>Why it's a winner: Squats work several muscle groups -- your quadriceps ("quads"), hamstrings, and gluteals ("glutes") -- at the same time.</p><p>How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair. Your weight should be evenly distributed on 3 points of your feet -- heel, outside ball, inside ball -- that form a triangle. Your knees won't stay in line with your ankles that way, but there will be less strain on other parts of your body. Add dumbbells once you can do 12 reps with good form.</p><p> </p></div></div></div><div class="slide" data-slide="5" id="slide-5"><div class="slide-image"><picture><source srcset="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_squat_technique_with_chair.jpg?resize=375px:250px&output-quality=100" media="(max-width: 466px)"><img loading="lazy" src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_squat_technique_with_chair.jpg?resize=652px:*&output-quality=100" title="Squats Done Right" alt="Squats Done Right" width="375" height="auto"></picture></div><div class="slide-count-bbl"><span><strong>5</strong><span class="seperator">/</span><span class="total-slides">14</span></span></div><div class="content-section"><header class="slide-header inf_sliderheader"><h2>Squats Done Right</h2></header><div class="caption inf_caption"><p>Practice with a real chair to master this move. First, sit all the way down in the chair and stand back up. Next, barely touch the chair's seat before standing back up. Work up to doing the squats without a chair, keeping the same form.</p></div></div></div><div class="slide" data-slide="6" id="slide-6"><div class="slide-image"><picture><source srcset="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_doing_lunges.jpg?resize=375px:250px&output-quality=100" media="(max-width: 466px)"><img loading="lazy" src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_doing_lunges.jpg?resize=652px:*&output-quality=100" title="4. Lunges" alt="4. Lunges" width="375" height="auto"></picture></div><div class="slide-count-bbl"><span><strong>6</strong><span class="seperator">/</span><span class="total-slides">14</span></span></div><div class="content-section"><header class="slide-header inf_sliderheader"><h2>4. Lunges</h2></header><div class="caption inf_caption"><p>Why it's a winner: Like squats, lunges work all the major muscles of your lower body. They can also improve your balance.</p><p>How to: Take a big step forward, keeping your back straight. Bend your front knee to about 90 degrees. Keep weight on your back toes and drop the back knee toward the floor. Don't let the back knee touch the floor. </p></div></div></div><div class="slide" data-slide="7" id="slide-7"><div class="slide-image"><picture><source srcset="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_doing_side_lunge.jpg?resize=375px:250px&output-quality=100" media="(max-width: 466px)"><img loading="lazy" src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_doing_side_lunge.jpg?resize=652px:*&output-quality=100" title="Lunges: Extra Challenge" alt="Lunges: Extra Challenge" width="375" height="auto"></picture></div><div class="slide-count-bbl"><span><strong>7</strong><span class="seperator">/</span><span class="total-slides">14</span></span></div><div class="content-section"><header class="slide-header inf_sliderheader"><h2>Lunges: Extra Challenge</h2></header><div class="caption inf_caption"><p>Try stepping not just forward, but also back and out to each side, with each lunge. Add dumbbells to lunges once your form is down pat.</p></div></div></div><div class="slide" data-slide="8" id="slide-8"><div class="slide-image"><picture><source srcset="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_doing_pushups.jpg?resize=375px:250px&output-quality=100" media="(max-width: 466px)"><img loading="lazy" src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_doing_pushups.jpg?resize=652px:*&output-quality=100" title="5. Push-Ups" alt="5. Push-Ups" width="375" height="auto"></picture></div><div class="slide-count-bbl"><span><strong>8</strong><span class="seperator">/</span><span class="total-slides">14</span></span></div><div class="content-section"><header class="slide-header inf_sliderheader"><h2>5. Push-Ups</h2></header><div class="caption inf_caption"><p>Why it's a winner: Push-ups strengthen your chest, shoulders, triceps, and core muscles.</p><p>How to: Facing down, place your hands slightly wider than shoulder-width apart. Place your toes on the floor. If that's too hard, start with your knees on the floor. Your body should make a straight line from shoulders to knees or feet. Keep your rear-end muscles and abs engaged. Bend your elbows to lower down until you almost touch the floor. Lift back up by pushing through your elbows, Keep your torso in a straight line throughout the move.</p></div></div></div><div class="slide" data-slide="9" id="slide-9"><div class="slide-image"><picture><source srcset="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_pushups_on_knees.jpg?resize=375px:250px&output-quality=100" media="(max-width: 466px)"><img loading="lazy" src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_pushups_on_knees.jpg?resize=652px:*&output-quality=100" title="Push-Ups: Too Hard? Too Easy?" alt="Push-Ups: Too Hard? Too Easy?" width="375" height="auto"></picture></div><div class="slide-count-bbl"><span><strong>9</strong><span class="seperator">/</span><span class="total-slides">14</span></span></div><div class="content-section"><header class="slide-header inf_sliderheader"><h2>Push-Ups: Too Hard? Too Easy?</h2></header><div class="caption inf_caption"><p>If you're new to push-ups you can start doing them by leaning into a kitchen counter. As you get stronger, go lower, using a desk or chair. Then you can move onto the floor, starting with your knees bent. For a challenge, put your feet on a stair, bench, or couch while keeping good form.</p></div></div></div><div class="slide" data-slide="10" id="slide-10"><div class="slide-image"><picture><source srcset="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_doing_crunches.jpg?resize=375px:250px&output-quality=100" media="(max-width: 466px)"><img loading="lazy" src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_doing_crunches.jpg?resize=652px:*&output-quality=100" title="6. Crunches -- Method A" alt="6. Crunches -- Method A" width="375" height="auto"></picture></div><div class="slide-count-bbl"><span><strong>10</strong><span class="seperator">/</span><span class="total-slides">14</span></span></div><div class="content-section"><header class="slide-header inf_sliderheader"><h2>6. Crunches -- Method A</h2></header><div class="caption inf_caption"><p>Start by lying on your back with your feet flat on the floor and your head resting in the palm of one hand and the other hand reaching toward your knees. Press your lower back down. Contract your abdominal muscles (abs) and in one smooth move, raise your head, then your neck, shoulders, and upper back off the floor. Tuck in your chin slightly. Lower back down and repeat.</p></div></div></div><div class="slide" data-slide="11" id="slide-11"><div class="slide-image"><picture><source srcset="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_crunch_alternative.jpg?resize=375px:250px&output-quality=100" media="(max-width: 466px)"><img loading="lazy" src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_crunch_alternative.jpg?resize=652px:*&output-quality=100" title="Crunches -- Method B" alt="Crunches -- Method B" width="375" height="auto"></picture></div><div class="slide-count-bbl"><span><strong>11</strong><span class="seperator">/</span><span class="total-slides">14</span></span></div><div class="content-section"><header class="slide-header inf_sliderheader"><h2>Crunches -- Method B</h2></header><div class="caption inf_caption"><p>You can also do crunches with your feet off the floor and knees bent. This technique may keep you from arching your back. It also uses your hip flexors (muscles on your upper thighs below your hip bones).</p></div></div></div><div class="slide" data-slide="12" id="slide-12"><div class="slide-image"><picture><source srcset="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_improper_crunch_technique.jpg?resize=375px:250px&output-quality=100" media="(max-width: 466px)"><img loading="lazy" src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_improper_crunch_technique.jpg?resize=652px:*&output-quality=100" title="Mastering Crunches" alt="Mastering Crunches" width="375" height="auto"></picture></div><div class="slide-count-bbl"><span><strong>12</strong><span class="seperator">/</span><span class="total-slides">14</span></span></div><div class="content-section"><header class="slide-header inf_sliderheader"><h2>Mastering Crunches</h2></header><div class="caption inf_caption"><p>Keep your neck in line with your spine. Tuck in your chin so it doesn't stick out. Breathe normally. To keep chest and shoulders open, keep your elbows out of your line of vision.</p></div></div></div><div class="slide" data-slide="13" id="slide-13"><div class="slide-image"><picture><source srcset="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_doing_bent-over_row.jpg?resize=375px:250px&output-quality=100" media="(max-width: 466px)"><img loading="lazy" src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_doing_bent-over_row.jpg?resize=652px:*&output-quality=100" title="7. Bent-Over Row" alt="7. Bent-Over Row" width="375" height="auto"></picture></div><div class="slide-count-bbl"><span><strong>13</strong><span class="seperator">/</span><span class="total-slides">14</span></span></div><div class="content-section"><header class="slide-header inf_sliderheader"><h2>7. Bent-Over Row</h2></header><div class="caption inf_caption"><p>Why it's a winner: You work all the major muscles of your upper back, as well as your biceps.</p><p>How to: Stand with your feet shoulder-width apart, bend your knees, and bend forward at the hips. Engage your abs without hunching your back. Hold weights beneath your shoulders, keeping your hands shoulder-width apart. Bend your elbows and lift both hands toward the sides of your body. Pause, then slowly lower your hands to the starting position. Can perform with a bar or dumbbells.</p></div></div></div><div class="slide" data-slide="14" id="slide-14"><div class="slide-image"><picture><source srcset="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_doing_row_no_weights.jpg?resize=375px:250px&output-quality=100" media="(max-width: 466px)"><img loading="lazy" src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/7_most_effective_exercises_slideshow/webmd_photo_of_trainer_doing_row_no_weights.jpg?resize=652px:*&output-quality=100" title="Mastering Bent-Over Rows" alt="Mastering Bent-Over Rows" width="375" height="auto"></picture></div><div class="slide-count-bbl"><span><strong>14</strong><span class="seperator">/</span><span class="total-slides">14</span></span></div><div class="content-section"><header class="slide-header inf_sliderheader"><h2>Mastering Bent-Over Rows</h2></header><div class="caption inf_caption"><p>First, do this move without weights so you learn the right motions. If you have trouble doing bent-over rows while standing up, support your weight by sitting on an incline bench, facing backward.</p></div></div></div></div><div class="sources-and-share-bar"><div class="article__publication-sources"><section class="asset-footer"><div class="asset-footer-top"><div class="asset-footer-buttons"><button class="sources-btn">Sources</button><button class="update-history-btn">Update History</button></div><div class="asset-footer-top-share"><div class="module module-social-share-footer" data-e2e="social-sharebar"><div class="socialshare-container" data-metrics-module="fm-shr"><div class="share-footer-container"><div class="share-text">Share</div><div class="icon-sb-footer-svg icon-sb-footer-share"><svg class="icon-sb-footer-svg" width="18" height="20" viewbox="0 0 18 20" fill="none" xmlns="https://www.w3.org/2000/svg"><path class="icon-sb-footer-svg" d="M15 20C14.1667 20 13.4583 19.7083 12.875 19.125C12.2917 18.5417 12 17.8333 12 17C12 16.8833 12.0083 16.7623 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Bent-Over Row","slide_caption_text":{"#cdata-section":"\u003Cp\u003EWhy it's a winner: You work all the major muscles of your upper back, as well as your biceps.\u003C\u002Fp\u003E\u003Cp\u003EHow to: Stand with your feet shoulder-width apart, bend your knees, and bend forward at the hips. Engage your abs without hunching your back. Hold weights beneath your shoulders, keeping your hands shoulder-width apart. Bend your elbows and lift both hands toward the sides of your body. Pause, then slowly lower your hands to the starting position. Can perform with a bar or dumbbells.\u003C\u002Fp\u003E"},"slide_overlay_text":""},{"slide_title":"","slide_img":{"directive":"imageurl","_chronic_id":"6b2723ff-d040-45e4-8dcd-6a624b71ce26","path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002F7_most_effective_exercises_slideshow\u002Fwebmd_photo_of_trainer_doing_row_no_weights.jpg","object_type":"wbmd_cons_img","i_chronicle_id":"6b2723ff-d040-45e4-8dcd-6a624b71ce26","r_object_id":"","r_object_type":"wbmd_cons_img","title":"webmd_photo_of_trainer_doing_row_no_weights.jpg","wbmd_desc_user":"Trainer showing bent-over row without weights","wbmd_keywords":"","wbmd_c_alt_tag":"Trainer showing bent-over row without weights","wbmd_c_width":"493px","wbmd_c_ht":"335px"},"slide_caption_title":"Mastering Bent-Over Rows","slide_caption_text":{"#cdata-section":"\u003Cp\u003EFirst, do this move without weights so you learn the right motions. If you have trouble doing bent-over rows while standing up, support your weight by sitting on an incline bench, facing backward.\u003C\u002Fp\u003E"},"slide_overlay_text":""}],"citations":{"#cdata-section":"\u003Cp\u003EImages provided by:\u003C\u002Fp\u003E\u003Cp\u003E(1) PhotoAlto \u002F Odilon Dimier \u002F Getty Images\u003C\u002Fp\u003E\u003Cp\u003E(2-14) Brayden Knell \u002F WebMD\u003C\u002Fp\u003E\u003Cp\u003E\u003Cbr \u002F\u003ESOURCES:\u003C\u002Fp\u003E\u003Cp\u003ERichard Cotton, PhD, spokesman, American Council on Exercise; chief exercise physiologist, MyExercisePlan web site.\u003C\u002Fp\u003E\u003Cp\u003ERobert Gotlin, DO, director of orthopaedic and sports rehabilitation and coordinator of musculoskeletal and sports rehabilitation fellowship training program, Department of Orthopaedic Surgery, Beth Israel Medical Center, New York.\u003C\u002Fp\u003E\u003Cp\u003EDavid Petersen, certified strength and conditioning specialist (CSCS); personal trainer; founder, BossFitness web site, Oldsmar, Fla.\u003C\u002Fp\u003E\u003Cp\u003EAdam Rufa, physical therapist; certified strength and conditioning specialist (CSCS), Cicero, N.Y.\u003C\u002Fp\u003E"}}}}},"091e9c5e8146bf61":{"module_settings":{"metadata_section":{"i_chronicle_id":"091e9c5e8031e3e8","wbmd_publ":{"wbmd_publ_name":"WebMD Health Tools"}}},"module_data":{"content_section":{"cons_slideshow":{"title":"7 Most Effective Exercises","slide_group":[{"slide_caption_title":"Does Your Workout Really Work?","slide_caption_text":{"#cdata-section":"\u003Cp\u003EDone right, these seven exercises give you results that you can see and feel. You can you do them at a gym or at home. Watch the form shown by the trainer in the pictures. Good technique is a must. If you're not active now, it's a good idea to check in with your doctor first, especially if you have been diagnosed with health concerns. For example, if you have advanced osteoporosis some of these exercises may be too aggressive.\u003C\u002Fp\u003E\u003Cdiv id=\"infinite-ad-1-1\" class=\"ad instreamAd\"\u003E\u003C\u002Fdiv\u003E"},"slide_img":{"path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002F7_most_effective_exercises_slideshow\u002Fistock_photo_of_personal_trainer.jpg"}},{"slide_caption_title":"1. Walking","slide_caption_text":{"#cdata-section":"\u003Cp\u003EWhy it's a winner: You can walk anywhere, anytime. Use a treadmill or hit the streets. \u003C\u002Fp\u003E\u003Cp\u003EHow to: If you're just starting to walk for fitness, begin with five to 10 minutes at a time. Add a few minutes to each walk until you get to at least 30 minutes per walk. Then, quicken your pace or add hills. \u003C\u002Fp\u003E"},"slide_img":{"path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002F7_most_effective_exercises_slideshow\u002Fwebmd_photo_of_trainer_walking_on_treadmill.jpg"}},{"slide_caption_title":"2. Interval Training","slide_caption_text":{"#cdata-section":"\u003Cp\u003EWhy it's a winner: Interval training boosts your fitness levels and burns more calories to help you lose weight. The basic idea is to vary the intensity within your workout, instead of going at a steady pace.\u003C\u002Fp\u003E\u003Cp\u003EHow to: Whether you walk, run, dance, or do another cardio exercise, push up the pace for a minute or two. Then back off for 2 to 4 minutes. How long your interval should last depends on the length of your workout and how much recovery time you need. A trainer can fine-tune the pacing. Repeat the intervals throughout your workout.\u003C\u002Fp\u003E"},"slide_img":{"path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002F7_most_effective_exercises_slideshow\u002Fwebmd_photo_of_speed_interval_training.jpg"}},{"slide_caption_title":"3. Squats","slide_caption_text":{"#cdata-section":"\u003Cp\u003EWhy it's a winner: Squats work several muscle groups -- your quadriceps (\"quads\"), hamstrings, and gluteals (\"glutes\") -- at the same time.\u003C\u002Fp\u003E\u003Cp\u003EHow to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair. Your weight should be evenly distributed on 3 points of your feet -- heel, outside ball, inside ball -- that form a triangle. Your knees won't stay in line with your ankles that way, but there will be less strain on other parts of your body. Add dumbbells once you can do 12 reps with good form.\u003C\u002Fp\u003E\u003Cp\u003E \u003C\u002Fp\u003E"},"slide_img":{"path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002F7_most_effective_exercises_slideshow\u002Fwebmd_photo_of_trainer_doing_squats.jpg"}},{"slide_caption_title":"Squats Done Right","slide_caption_text":{"#cdata-section":"\u003Cp\u003EPractice with a real chair to master this move. First, sit all the way down in the chair and stand back up. Next, barely touch the chair's seat before standing back up. Work up to doing the squats without a chair, keeping the same form.\u003C\u002Fp\u003E"},"slide_img":{"path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002F7_most_effective_exercises_slideshow\u002Fwebmd_photo_of_squat_technique_with_chair.jpg"}},{"slide_caption_title":"4. Lunges","slide_caption_text":{"#cdata-section":"\u003Cp\u003EWhy it's a winner: Like squats, lunges work all the major muscles of your lower body. They can also improve your balance.\u003C\u002Fp\u003E\u003Cp\u003EHow to: Take a big step forward, keeping your back straight. Bend your front knee to about 90 degrees. Keep weight on your back toes and drop the back knee toward the floor. Don't let the back knee touch the floor. \u003C\u002Fp\u003E"},"slide_img":{"path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002F7_most_effective_exercises_slideshow\u002Fwebmd_photo_of_trainer_doing_lunges.jpg"}},{"slide_caption_title":"Lunges: Extra Challenge","slide_caption_text":{"#cdata-section":"\u003Cp\u003ETry stepping not just forward, but also back and out to each side, with each lunge. Add dumbbells to lunges once your form is down pat.\u003C\u002Fp\u003E"},"slide_img":{"path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002F7_most_effective_exercises_slideshow\u002Fwebmd_photo_of_trainer_doing_side_lunge.jpg"}},{"slide_caption_title":"5. Push-Ups","slide_caption_text":{"#cdata-section":"\u003Cp\u003EWhy it's a winner: Push-ups strengthen your chest, shoulders, triceps, and core muscles.\u003C\u002Fp\u003E\u003Cp\u003EHow to: Facing down, place your hands slightly wider than shoulder-width apart. Place your toes on the floor. If that's too hard, start with your knees on the floor. Your body should make a straight line from shoulders to knees or feet. Keep your rear-end muscles and abs engaged. Bend your elbows to lower down until you almost touch the floor. Lift back up by pushing through your elbows, Keep your torso in a straight line throughout the move.\u003C\u002Fp\u003E"},"slide_img":{"path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002F7_most_effective_exercises_slideshow\u002Fwebmd_photo_of_trainer_doing_pushups.jpg"}},{"slide_caption_title":"Push-Ups: Too Hard? Too Easy?","slide_caption_text":{"#cdata-section":"\u003Cp\u003EIf you're new to push-ups you can start doing them by leaning into a kitchen counter. As you get stronger, go lower, using a desk or chair. Then you can move onto the floor, starting with your knees bent. For a challenge, put your feet on a stair, bench, or couch while keeping good form.\u003C\u002Fp\u003E"},"slide_img":{"path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002F7_most_effective_exercises_slideshow\u002Fwebmd_photo_of_trainer_pushups_on_knees.jpg"}},{"slide_caption_title":"6. Crunches -- Method A","slide_caption_text":{"#cdata-section":"\u003Cp\u003EStart by lying on your back with your feet flat on the floor and your head resting in the palm of one hand and the other hand reaching toward your knees. Press your lower back down. Contract your abdominal muscles (abs) and in one smooth move, raise your head, then your neck, shoulders, and upper back off the floor. Tuck in your chin slightly. Lower back down and repeat.\u003C\u002Fp\u003E"},"slide_img":{"path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002F7_most_effective_exercises_slideshow\u002Fwebmd_photo_of_trainer_doing_crunches.jpg"}},{"slide_caption_title":"Crunches -- Method B","slide_caption_text":{"#cdata-section":"\u003Cp\u003EYou can also do crunches with your feet off the floor and knees bent. This technique may keep you from arching your back. It also uses your hip flexors (muscles on your upper thighs below your hip bones).\u003C\u002Fp\u003E"},"slide_img":{"path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002F7_most_effective_exercises_slideshow\u002Fwebmd_photo_of_trainer_crunch_alternative.jpg"}},{"slide_caption_title":"Mastering Crunches","slide_caption_text":{"#cdata-section":"\u003Cp\u003EKeep your neck in line with your spine. Tuck in your chin so it doesn't stick out. Breathe normally. To keep chest and shoulders open, keep your elbows out of your line of vision.\u003C\u002Fp\u003E"},"slide_img":{"path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002F7_most_effective_exercises_slideshow\u002Fwebmd_photo_of_improper_crunch_technique.jpg"}},{"slide_caption_title":"7. Bent-Over Row","slide_caption_text":{"#cdata-section":"\u003Cp\u003EWhy it's a winner: You work all the major muscles of your upper back, as well as your biceps.\u003C\u002Fp\u003E\u003Cp\u003EHow to: Stand with your feet shoulder-width apart, bend your knees, and bend forward at the hips. Engage your abs without hunching your back. Hold weights beneath your shoulders, keeping your hands shoulder-width apart. Bend your elbows and lift both hands toward the sides of your body. Pause, then slowly lower your hands to the starting position. Can perform with a bar or dumbbells.\u003C\u002Fp\u003E"},"slide_img":{"path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002F7_most_effective_exercises_slideshow\u002Fwebmd_photo_of_trainer_doing_bent-over_row.jpg"}},{"slide_caption_title":"Mastering Bent-Over Rows","slide_caption_text":{"#cdata-section":"\u003Cp\u003EFirst, do this move without weights so you learn the right motions. If you have trouble doing bent-over rows while standing up, support your weight by sitting on an incline bench, facing backward.\u003C\u002Fp\u003E"},"slide_img":{"path":"\u002Fwebmd\u002Fconsumer_assets\u002Fsite_images\u002Farticles\u002Fhealth_tools\u002F7_most_effective_exercises_slideshow\u002Fwebmd_photo_of_trainer_doing_row_no_weights.jpg"}}]}}}}},"staticPublicPath":"\u002Fstatic_vue\u002F091e9c5e814695f1\u002Fclient\u002F","isInteractivePage":false},"flow":{"flowInfo":{"seamlessSlideshow":{"assetId":"091e9c5e8030b03f","capId":"091e9c5e814695f1","channelId":"1046","contentType":"Slideshow"}}},"quiz":{"rmq":{}}}</script> <script>window.__INITIAL_STATE__.route.hash = window.location.hash; window.__INITIAL_STATE__.route.fullPath = window.location.pathname; window.__INITIAL_STATE__.route.path = window.location.pathname; if(window.location.search !== ""){ var search = window.location.search.substring(1); window.__INITIAL_STATE__.route.query=JSON.parse('{"' + search.replace(/&/g, '","').replace(/=/g,'":"') + '"}', function(key, value) { return key===""?value:decodeURIComponent(value) }) } else {window.__INITIAL_STATE__.route.query={};}</script><script>try{var _comscore=_comscore||[];_comscore.push({c1:'2',c2:'6035829',options:{enableFirstPartyCookie:!0}}),function(){var e=document.createElement('script'),o=document.getElementsByTagName('script')[0];e.async=!0,e.src='https://sb.scorecardresearch.com/cs/6035829/beacon.js',o.parentNode.insertBefore(e,o),window.__INITIAL_STATE__?window.document.addEventListener('before_pv',function(){window.document.addEventListener('onAdobeOmniBeforePv',function(){window.biConsumerIsReady&&self.COMSCORE&&COMSCORE.beacon({c1:'2',c2:'6035829',options:{enableFirstPartyCookie:!0}})})},{once:!0}):window.document.addEventListener('onAdobeOmniBeforePv',function(){self.COMSCORE&&COMSCORE.beacon({c1:'2',c2:'6035829',options:{enableFirstPartyCookie:!0}})})}()}catch(e){}</script><noscript><img src='https://sb.scorecardresearch.com/p?c1=2&c2=6035829&cv=3.9.1&cj=1'></noscript>  <script id="cookieConsentScriptNonEU" async="async" src="https://img.lb.wbmdstatic.com/webmd_static_vue/file-explorer/webmd/consumer_assets/site_images/webmd-ccm/webmd-ccm-lite.min.js"></script><script type="text/javascript" async="async" importance="high" src="https://securepubads.g.doubleclick.net/tag/js/gpt.js" id="GPT_JS"></script><script>window.webmd.googleloaded = true; window.googleloaded = true; </script> <script>window.performance.mark('page-end');</script> <link rel="stylesheet" href="//img.lb.wbmdstatic.com/webmd_static_vue/091e9c5e814695f1/client/css/non-critical-1731594080207.0e75a105.css"> <link rel="stylesheet" href="//img.lb.wbmdstatic.com/webmd_static_vue/091e9c5e814695f1/client/css/pagetype-oncology-1731594080207.b84c3554.css"> </body> </html>