Push Ups

The push up may just be the best total body exercise that builds core strength. Done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs and even the legs. How to Do a Push Up

• Get on the floor and position your hands slightly wider than your shoulders.
• Raise up onto your toes so you are balanced on your hands and toes.
• Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
• Your feet can be close together or a bit wider depending upon what is most comfortable for you.
• Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.
• Keep a tight core throughout the entire push up.
• Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.
• Exhale as you begin pushing back up to the start position
• Don't lock out the elbows; keep them slightly bent.
• Repeat for as many repetitions as your workout routine requires.

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Pull Ups

The pull up exercise (also called a chin up) is one of the most overlooked exercises for building upper body, back and core strength. It requires a very simple piece of exercise equipment -- a chin up bar. Chin up bars can be elaborate, free-standing pieces of exercise equipment, or simple, doorway chin up bars you purchase online or at a local sporting goods store.
Unfortunately, most athletes ignore this simple exercise during their regular strength training routine. Don't make that same mistake. It's one of the "must do" exercises no matter your fitness level. The traditional pull up uses an overhand grip on the bar, while the chin up generally uses an underhand grip. Here, we focus on the overhand grip. How to Do a Pull UpThe pull up bar should be at a height that requires you to jump up to grab it; your feet should hang free.

1. Stand below the bar with your feet shoulder width apart.
2. Jump up and grip the bar with an overhand grip.
3. Bend your knees and cross your ankles for a balanced position.
4. Pull yourself up so your chin is level with the bar.
5. Lower yourself so your elbows are straight.
6. Repeat the movement without touching the floor.

In general, you should move through the entire movement in a somewhat slow and controlled motion. Complete the number of repetitions your workout requires. Once your form deteriorates, it's time to stop and take a rest or you may risk injury. But I Can't Do One Pull Up YetIf you can't do one full pull up yet, there are several ways to build up your strength so you can start doing pull ups.

• Machine Assisted Pull Up
  Begin by using a pull up assist machine. You'll have to go to a gym for this, but it's a good ways to start developing the strength required for the pull up.
  
  
• Human Assistance
  Have a trainer, coach or spotter "assist" you. Keep your knees bent and ankles crossed. Your partner will provide a gentle lift while gripping the tops of your feet. This small assist helps offset your weight as you pull up.
  
  
• Static Pull Ups
  Use a box or step to lift yourself into the pull up "finish" position and hold your chin at bar level for as long as you can. This will build your upper body strength over time. Slowly transition into the negative pull up exercise (see below) over several weeks.
  
  
• Negative Pull Ups
  Use a box or step to lift yourself into the pull up "finish" position and hold your chin at bar level for several seconds. Slowly lower yourself in a controlled motion, stopping and holding at several points along the way. When you get to the bottom, repeat the process.
  
  
• Half Pull Ups
  Stand on a box or bench that allows your elbows to bend about 90 degrees as you grip the bar. Starting your pull up from this position requires far less strength than starting with a fully extended elbows. Complete a few pull ups this way first, then lower the box and straighten your elbows over time for a more difficult pull up.
  
  
• Jumping Pull Ups
  Stand on a box or bench that allows your elbows to bend slightly as you grip the bar. Bend you knees until your elbows are fully extended, then "jump" up to the pull up "finish" position with your chin level with the bar. Slowly lower yourself back to the box and repeat. Over time, you will gain strength until you can attempt other pull up variations.
  

Chair Dips

You’ll need two chairs, (or a bed and a chair or a counter, etc…) for this great tricep exercise. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as many repetitions as you can

Wall Sit

With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you can. This is great for ski conditioning.

Basic Abdominal Crunch

The basic crunch exercise for the abs targets the rectus abdominis muscle. Although it seems simple, many people don't perform the basic ab crunch properly. Using good form when doing an crunch makes this a much more effective abdominal exercise. How to Do the Basic Abdominal Crunch

• Lie on your back, bend your knees, placing your hands on the sides of your head.
• Contract your abs and flatten your lower back against the floor.
• Slowly lift your shoulder blades one or two inches off the floor.
• Exhale as you lift, keep your neck straight and chin up.
• Hold for a few seconds (don't hold your breath).
• Slowly lower while keeping your abs contracted.
• Repeat up to 20 reps this perfect form for each rep.