THE 5 FITNESS MOVES EVERYONE SHOULD DO

Whether you work out at home or in a gym, these movements are at the heart of dozens of exercises-so here's how to do them right. Proper form makes them safe, not to mention more effective. Mix and match the variations to create a routine that works for your fitness level, then change it up as you get fitter!

- KYMBERLY NOLDEN, C.P.T.

PULLING

Pulling movements are crucial for everyone, but especially those who sit a lot that overstretches back muscles and overtightens chest and core muscles. Do two pulling move for every one pushing exercise (next page) to combat weakness and pain.

LEARN IT The low row can be done on a cable machine or with exercise bands. Sit tall, leaning back very slightly, with your chest proud. Extend your feet and anchor the band around them. Take one band in each hand, choking up or down to create more or less resistance. Exhale to drive your elbows back about 45 degrees. Visualize an upside-down triangle on your back with its base running across your shoulders and its point right where your lower back starts; squeeze the point as you pull the band back.

LEVEL UP

GORILLA ROW

Take a wide stance, with a kettlebell and a foam block or another stabilizer between and slightly in front of your feet. Hinge at your hips, as if doing a wide-legged deadlift, until you reach the handle of the kettlebell. Stabilize yourself with one hand on the block as you exhale to row the kettlebell up, aiming to pull the weight to your hip bone. Inhale to return the weight to its starting position. Be sure to perform the move equally on both sides.

PUSHING

These movements use the muscles partnering those that engage in pulling movements. Because these muscles have a tendency to become tight or overactive, it's helpful to focus less on "working" them than on stretching them out.