Exercises that Stand the Test of Time

Throughout the years we have seen fitness trends come and go, but some exercises stand the test of time. Incorporating classic exercises into your regular routine can help you build strength and stability, which minimizes the risk of injury. Consider taking your fitness routine back to the basics by adding some of these classic exercises:

1. Plank

This is one of the best exercises for strengthening the core. The core muscles are responsible for stabilizing the spine and the rest of your body when performing activities of daily living as well as more challenging activities, such as tennis. Planks can help prevent low back and hip pain.

• While lying face down, lift your body up on your toes and forearms
• Keep your shoulders, back and hips in a straight line
• Hold for 30 seconds, repeat three times

2. Squat with Overhead Press

Squats are great for strengthening leg muscles and training the body to generate power for activities like stair climbing and running. The overhead press component of the exercise helps keep the upper body strong to help you reach overhead, throw and push heavy objects.

• Start in a squat with arms at the side, as you stand up out of the squat press your arms towards the ceiling
• Perform three sets of 10 repetitions
• For increased difficulty, this exercise can be modified to include weights

3. Calf Stretch

Calf muscles are heavily utilized everyday due to their role in walking, running, standing on tiptoe and jumping. They often get tight and can lead to ankle stiffness and cramping. Stretching these muscles can help to prevent a number of injuries, including plantar fasciitis, calf muscle strains and other lower body injuries.

• Place hands on wall
• Step one foot forward so the front knee is bent and the back leg is straight
• Lean forward until a stretch is felt is the calf muscle of the back leg
• Keep the back heel on the floor to maximize the stretch
• Hold for 30 seconds, repeat three times

Back to Basics

If you start feeling unusual aches or pains after exercise, make sure to schedule a free assessment at a nearby Athletico clinic. Our team will take a look at your injury and recommend treatment options to help you heal.

Schedule a Free Assessment

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.