When you go to the gym, you have your favorite exercises. Maybe they make you feel stronger, make you sweat, or give you a good pump. Regardless of the reason, you love them and you never skip them. But our experts want you to update your go-to list. Give it a refresh. They each chose one exercise they wish you would work into your routine. (Because sometimes The Exercises You Hate Can Be the Best Ones For You.) The final list runs the gamut from lung busters to isometric holds. There are some movements that will build muscle, some that will make you more mobile, and some that will attack your six-pack. Read on to find out which exercises are must-have in trainers’ eyes. Goblet Squat Recommended by: Dan John, author of Intervention Holding a kettlebell or dumbbell in the goblet position—at chest level, tucked in close to your body—works both as a corrective exercise and a muscle-building movement, says John. “The counterbalance from the weight allows your hips to sink down into a deep squat to increase your range of motion,” he says. “It’ll also make the squat more challenging without adding a ton of weight.” When you’re at the bottom of your squat, use your elbows to push your knees apart. This allows your pelvis to drop directly between your legs, letting you sink as deep as possible into the squat position. Do it: Stand with your feet shoulder-width apart. Grab a dumbbell or kettlebell and hold it vertically next to your chest with both hands. Your elbows should point down toward the floor. Lower your body as far as you can by pushing your hips back and bending your knees. Your elbows should graze the insides of your thighs. Press out against your knees with your elbows. Pause, then slowly push yourself back to the starting position. Sled Push Recommended by: David Jack, co-creator of Men’s Health Body Battle “You won’t find a better total-body exercise than the sled push,” says Jack. It allows you to load your entire body—upper, lower, and core—without putting unnecessary weight on your spine. Plus, it’s essentially a walking plank, so it’s an excellent abs carver. You can load up the sled with lots of weight and walk with smooth, controlled steps for strength work. Or you can keep it light and move quickly for a metabolic boost. Do it: Grab the vertical posts of the sled by leaning toward it so your body forms a diagonal line with the floor. Draw your shoulders back and brace your core as if you’re about to be punched in the gut. Without rounding or arching your back, lift your knee toward your ribs and place your foot down in front of you to take a step. With each step, drive your foot into the floor, maintaining a straight line from head to toe. Repeat, alternating, for a distance of 10 to 15 yards. Barbell Bent-Over Row Recommended by: Tony Gentilcore, C.S.C.S., owner of the fitness blog Pick Things Up Leaning over a keyboard all day can leave you looking like a hunchback. If you head to the gym and immediately start bench pressing, you’re only making your caveman posture worse. Chest exercises exaggerate bad posture by pulling your shoulders forward even more, says Gentilcore. That is, unless you don’t balance them out with some back exercises. Performing a move like the barbell bent-over row will add muscle to your upper back and rear shoulders. You’ll look taller, feel better, and be able to lift more weight in nearly every upper-body list. Do it: Grab a barbell with an overhand grip that’s just beyond shoulder width and hold it at arm’s length. Bend at your hips and knees and lower your torso until it’s almost parallel to the floor. Pull the bar to your upper abs. Pause, then slowly lower the bar back to the starting position. MORE: This Simple Trick Makes A Barbell Work Your Core 85% Harder Dumbbell Split Squat Recommended by: Sean De Wispelaere, an expert coach for Men’s Health Thrive When you train both sides of your body at the same time, your dominant side tends to take over, exaggerating strength imbalances. Your stronger side keeps getting stronger and your weaker side stays the same. “Performing a split squat can help you bring your non-dominant side up to speed,” says Wispelaere. And when both sides of your body are on par with each other, you’ll be able to squat even more weight. Do it: Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other. Stand in a staggered stance, your left foot in front of your right. Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position. Complete the prescribed number of reps with your left leg before completing the same number on your right. MORE: The Genius Way To Get Rid Of A Side Stitch Sprints Recommended by: Todd Durkin, C.S.C.S., owner of Fitness Quest 10 in San Diego, California Cue collective groan. “Sprints are brutal, but they work to improve your conditioning and help you drop pounds,” says Durkin. “How many fat sprinters have you ever seen?” Do it: Perform 5 to 10 sprints, each lasting 15 to 30 seconds, depending on your abilities. Or try these 4 Ultra-Tough Sprint Workouts to get your heart pumping. MORE: The #1 Fitness Trend Of 2015 Hollow-Body Hold Recommended by: BJ Gaddour, C.S.C.S., owner of Men’s Health StreamFit The hollow-body hold is a stability exercise used by elite gymnasts to build extreme core strength and endurance, says Gaddour. And have you ever seen a gymnast without a high-definition six-pack? Probably not. Besides a chiseled middle, a rock-solid middle will increase your gains at the gym. The most effective exercises for developing power—like deadlifts and squats—require a strong core to stabilize and protect the lower back. The more attention you pay to your core, the more solid your foundation is to lift heavier weights. (Blast Belly Fat with the Flat Belly Diet Online.) Do it: Lie on your back on the floor or a mat with your legs straight and your arms reaching above your head. Your body should form one long line. Contract your abs to lift your shoulder blades off of the floor and lift your legs. Your body should now form a banana shape. Hold for 10 seconds to start. As you build strength, add time until you can hold for 60 seconds total.
