10 Moves That Prove You're Fit
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Some exercises require a high level of fitness before you can even attempt them. Master them, and you’ll be the envy of everyone at the gym. Here are 10 of the most awe-inspiring feats of strength you should be working toward.
Related: The Only 8 Moves You Need to Be Fit
Disclaimer: Attempt at your own risk. Build up to these moves slowly. Consult a trainer if needed.
Related: 30 Workouts that Take 10 Minutes (or Less)
Extended Full-Body Plank
It’s not enough anymore to hold a plank for three minutes, or even 10. Youshould aspire to the full-body plank, which works almost every muscle in the body.
Related: The 10 Moves You Need to Get a Rock-Solid Core
How to pull it off: Assume a plank position with a towel or slider under your toes. Slowly slide back, elongating your body until your arms are in front of you. Once you can hold that, slide out further until your entire body is straight and only your palms and toes are touching the floor.
Related: 8 Moves to Build Explosive Strength
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Pistol
Tougher than it looks, the pistol squat recruits your entire core, glutes, hamstrings, calves and ankles. It’s great for correcting imbalances in your leg muscles.
Related: Add These Four Moves to Your Routine, Look Good Naked
How to pull it off: First, practice one-legged squats. Then try pistols using a chair (start in seated position, extend one leg and arms out in front of you and stand up). Make sure your bent knee tracks in line with your toes (and doesn’t cave inward). As you progress, trade the chair for a low box, then try a full pistol, and when you master that, add weights
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Handstand Push-Ups
Better balance, core and lower back strength are three benefits of handstand push-ups. Bragging rights is another.
How to pull it off: Start by practicing regular handstands against a wall. Next, try handstand push-ups with your feet on a high box or bench (also called a pike press). Progress to handstand push-ups against the wall, and then try freestanding.
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Aztec Push-Ups
Explosive power and flexibility are the keys to this elite move, which requires you to explode out of a push-up and touch your toes mid-air.
How to pull it off: Begin with dynamic push-ups (lowering down and pushing off the ground explosively). Next, try knee-touches and frog-push-ups before attempting the Aztec. Practice on a carpet or soft mat in case you face plant.
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Double Leg Circles on the Floor
Moving like a pommel horse champ requires some serious upper body and core strength, as well as balance. It’s a dynamic move that challenges you in every plane of motion.
How to pull it off: First, master every variation of the plank – front, back, side, one-armed, and walking planks. Also practice an L-sit either on the floor or between two weight benches (lift your legs so your body is an L shape). Then, try a half circle from the plank position, lifting one arm and swinging legs back until you’re in a back plank. Some CrossFit gyms offer equipment to support your legs as you swing.
(Photo: Matthias Drobeck / Getty Images)
Turkish Get Up
The challenge here is doing one rep with the heaviest kettlebell you can lift. Complete one get-up on each side, and your full-body workout is complete.
How to pull it off: Rehearse the movement without a kettlebell first, then add weight. Start slowly, focusing on proper form throughout the entire movement, then up your weight. Keep your eyes on the kettlebell the whole time.
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Muscle Up
A revered CrossFit move, the muscle up begins like a pull up and ends like a dip. It requires both strength (upper body and core) and skill.
How to pull it off: First master strict pull-ups, chest-to-bar pull-ups. and dips using Olympic rings. Use a box or lower bar to jump into the muscle up movement and practice the transition. From there, practice muscle ups on the high bar or Olympic rings.
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Dragon Flag
This move, made popular by Bruce Lee and Rocky, is arguably the hardest core exercise you can perform. It requires full body control and deep core strength (not just abs). It’s also a precursor to the human flag.
How to pull it off: Lie face-up on a bench, gripping the edges behind your ears (elbows pointed at the ceiling). Drive your legs up as if doing a reverse crunch. That’s the easy part. Next, lower your body down slowly. Nothing should touch the bench except your upper back. Bend your knees if you have to, but don’t bend at the hip.
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Human Flag
The human flag is about full body control, core and upper body strength…and patience. It can take years to master. Also helpful: lean body mass.
How to pull it off: First you should master the dragon flag, elevated one-arm side plank (with your feet on a box or bench), and handstand pushups. When you’re ready to try the human flag, look for a thin pole (easier to grip). Keep your dominant arm on top, and use opposite grips (top palm faces front; bottom faces behind you). Kick your legs up in a bent position first and progress to a straight body position.
(Photo: Anthony Mayatt / Getty Images)
Dumbbell Squat on a Swiss Ball
This move is the holy grail of balance and core strength. Perform a dumbbell squat while standing on a fitness ball.
How to pull it off: Start out by kneeling on the ball (if you can). Focus your gaze on a spot across the room to improve your balance. One you master that, grab a spotter and try standing on the ball. Have the spotter hand you dumbbells, and squat as deep as you can.
