POP: Perfecting your workout

Senior Dietetics major Jon Nichols doing alternating lunges at the Johnson Center on Thursday, November 7, 2013, in Lexington, Ky. Photo by Kalyn Bradford

Some of the simplest moves can make efficient workouts when done well. Here are tips and advice from a UK student and Johnson Center physical trainer on perfecting some classic exercises.

Jon Nichols, a personal trainer for the Johnson Center, demonstrates an effective plank. Holding the body in a straight line from head to feet, he hovers inches above the ground maintaining balance using arms and abdominal strength. When done correctly, this popular move can help tone and exercise the body core, according to the Physical Living website, www.physicalliving.com/.

To get the most out of this two-part exercise, while in the down position, hold the body as close to the ground as physically possible and use arm and upper body strength to lift. Do this complete move in reps for full results. When done correctly, this move can help tone and exercise the pectorals, deltoids, triceps, biceps, abdominals, obliques, quadriceps and erector spinae, according to the Live Strong website, www.livestrong.com/.

Nichols demonstrates the correct angle for a push up while in the up position. To get the most out of this exercise, hold arms and body straight creating a straight line from head to feet. When done correctly, this move can help tone and exercise the pectorals, deltoids, triceps, biceps, abdominals, obliques, quadriceps and erector spinae, according to the Live Strong website, www.livestrong.com/.

Also known as a Roman Chair, to get the most out of a wall sit, hold legs in a 90-degree angle with arms to the side. Nichols demonstrates the correct angle during a wall sit. When done correctly, this exercise can help tone and exercise the quadriceps, hamstrings, buttocks and adductors, according to Live Strong, www.livestrong.com/.

Last, but not least, is the lunge. Nichols demonstrates a correct stationary lunge. Once again, the key to this move is the angle. Hold front knee in a 90-degree angle, keep shoulders back and chest high. To increase difficulty, Nichols said to upgrade to a walking lunge, alternating front knees while moving forward. When done correctly, this exercise can help tone and exercise the glute muscles in your hips and butt along with the hamstrings and quadriceps in your upper leg, according to the Live Strong website, www.livestrong.com/.