The Only 7 Moves You Need to Get Strong as Hell

, a group fitness instructor and trainer who teaches at residential and commercial gyms across New York City.One of the purest tests of strength, the squat incorporates almost all the muscles in your legs and core, says Yellin. The GIF above shows a bodyweight squat, which is a good way to nail down your form. Once your form is solid, you can add weight by holding dumbbells or a bar in front of your shoulders , resting a barbell on your back , or holding a weight in front of you .

Hinge forward at your hips and bend your knees slightly as you push your butt way back. Keeping your back flat, slowly lower the weight along your shins. Your torso should be almost parallel to the floor. Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees.Katie ThompsonMoving your own bodyweight is one of the best signs of strength, says Fagan. If a regular push-up from the floor is too challenging at first, you can modify it by elevating your hands on a step or a table—the higher your hands, the easier it will be.

Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable, neutral position. Lie faceup on a mat with your legs extended and arms straight over your head, keeping them close to your ears.Point your toes, squeeze your thighs together, squeeze your glutes, and lift your legs off the ground.

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