Top 10 Exercises You can't Live Without !

The American Council o Exercise (ACE) has compiled a list of 10 essential moves to continue doing (with different variations, of course) until your days of training are over. If these aren't already a staple in your fitness regimen, plug 'em in immediately!

1. Push-up - Push-ups strengthen your chest and triceps and stabilize your core as you hold your body in a plant position. To up the intensity of this exercise, place your fee or hands on the stability ball or step.

2. Squat - The squat toughens all the large muscles of the lower body, including your glutes, hamstrings, quadriceps and calves. Add dumbbells or a barbell to increase the intensity of your workout.

3. Lunge - Like the squat, the lunge works the muscles of your lower half, as well as your stabilizer muscles, which help keep you balanced as you move in and out of the lunge position.

4. Pull-up - Done with or without assistance, pull-ups are a great way to strengthen the muscles of your upper body-particularly the latissimus dorsi, posterior deltoids and biceps.

5. Shoulder Press - The overhead shoulder press. which effectively targets the anterior deltoids, can be performed while sitting or standing, with either dumbbells, elastic tubing or a barbell.

6. Triceps dip - For this move, all you need is a bench or the edge of a chair. Triceps dips are the perfect exercise to work not only your triceps but also your chest and anterior deltoids.

7. Seated row - The seated row - which can be done with elastic tubing, a seated row machine or a cable and pulley - is a great exercise for your upper back, including the lastissimus dorsi and rhomboids, and biceps.

8. Abdominal exercise - Strong abdominals are the key to maintaining a strong core. While there are many variations of abdominal exercises, research has shown that crunches on a stability ball may be the most effective.

9. Walking - Slip on a pair of supportive crosstrainers and head out the door for a stroll. Walking is a great low-impact cardio workout for people of all fitness levels. Start out slowly and gradually increase both your speed and your distance over time. Add hills for a n extra challenge.

10. Running - When it comes to improving your cardiovascular fitness and burning calories, running is both effective and efficient. But it can also be hard of the joints, so it's best to ease into running and avoid doing too much too soon.

by Fitness