The cornerstone of a solid weight training program, this lift gets virtually the entire lower body into the action. The squat, says Newton, is also the foundation for nearly every functional athletic movement. Newton prefers the squat over the leg press machine found in many gyms because balancing the bar on your shoulders brings more muscles into play. Proper form is critical. Keep your feet flat on the floor, shoulder-width apart, pointed either straight ahead or out slightly (10 to 15 degrees). As you squat, the spine remains straight. Squat all the way down until the tops of your thighs are parallel to the floor. "Most people don't go down far enough, and they lose the full effect."

The Crunch And Prone Plank
Forget the abdominal machines. The best ab exercise is simple, and equipment-free. Lie on your back as if you're sitting up straight in a chair - hips bent 90 degrees, knees bent 90 degrees (you can put your feet up on a chair if you like). Put your hands behind your ears. Keeping your lower back pressed to the floor, come up slowly. If you can, raise high enough to touch your elbows to your knees. Do 12-20 reps. When that gets easy, don't do more reps (more reps builds endurance, not strength). Place a weight plate or a heavy book on your chest for more resistance.

Garner additional ab strength by adding the prone plank to your crunch routine. Assume a push-up position, resting on your forearms instead of your hands. Keeping your back straight, hold that position for a minute, two minutes if you can. Repeat 2-3 times. "You're holding the abdominals isometrically, which is how the abdominals work in real life," says Newton.

Back Extension