As a species, we humans have been hanging around for quite a while. Scientific opinions vary on when our ancestors stopped travelling by tree canopy – but recent research suggests that our rotating shoulders and extending elbows first developed to help us climb more efficiently, and we’ve never completely given it up.

Over the past couple of decades, we’ve been rediscovering our ancestral love of dangling, with CrossFit, obstacle races, Ninja Warrior and even Gladiators reminding us of the sheer joy of hanging from a bar, tree branch or set of rings. But there’s plenty of evidence to suggest that, even if you aren’t working on your salmon ladder skills, your body can benefit from the occasional bout of hanging – and it’s one of the simplest things you can do at home.

Firstly, and maybe most obviously, hanging demands (and develops) a fair amount of grip strength. This isn’t just about opening jars – more than one study suggests that a good grip is a solid biomarker of ageing, and a predictor of future illness or disability. What isn’t completely clear is which way the causality in this relationship goes. It’s likely that a good grip goes hand in hand with overall strength – which is a good predictor of all-cause mortality – but it’s also possible that a weak grip is a symptom of “prematurely” ageing cells, rather than a cause. All of that said, if you can develop a stronger grip, it certainly won’t hurt – and can help out with exercises like the deadlift, a full-body movement that involves hauling very heavy bars off the floor and helps develop all-over, functional strength.

Moving downwards (from the bar), hanging might also help your shoulders. “A lot of people find that dead hangs – where you simply hang on to something with straight arms, and let the rest of your body dangle – help to increase their shoulder mobility and stability, which can help to prevent injuries,” says personal trainer Mike Julom. “​​They also strengthen upper body muscles like the lats and traps, situated in the mid and upper back, which help to address some of the postural problems that can develop from sitting at a desk all day. They also strengthen your core muscles, as you’ll use them to stabilise yourself as you hang.” Orthopaedic surgeon Dr John M Kirsch says he has cured multiple patients (including himself) with shoulder issues through hanging – though the results are entirely anecdotal, and more research is definitely needed.

Dead hangs also seem to provide some gentle spinal decompression – which can feel great if you’ve been sitting down all day or squatting with a heavy barbell on your back. “Some recent studies have shown that dead hangs can make your back more flexible, especially if you have a significant curve in your spine,” says strength and conditioning specialist Rachel MacPherson. “Though it’s not always a great idea to jump straight in with them, depending on your spinal health,” she says.” Scoliosis sufferers, for example, are often advised to work in a ‘semi-hanging’ position, with their feet on the floor.”

So where do you start? First, you’ll need somewhere to hang out. If you can manage it, the best option is to get a bar that will let you do pull-ups in your house – there are plenty of options to fit most doorframes, ranging from removable-in-seconds to semi-permanent. “I have one on my landing and it makes it really easy to do a minute hang in the morning and one at night before bed,” says strength and movement coach Jon Nicholson. “I’ve also got a set of rings hanging from a tree in the garden, which I barely get to use because the kids insist on having it set up for them to hang on.” Try to fit your hanging options in the kitchen, the garage, wherever, and you’ll find yourself clocking up the hangs.

From here, one excellent option is to just build a hanging habit, by hanging for a few seconds every time you pop to the kitchen for a cup of tea or wander to the loo. If your strength or weight is going to make more than 20 seconds of hanging difficult, start simple.

“You can adjust the resistance by having the bar or rings at a lower height, or a small step underneath you, so that your feet can touch the ground in a squat position,” says personal trainer Amanda Grimm. “You can adjust the intensity by gently lifting your feet up until you have just your toes on the floor.”

It’s also worth spending a bit of time on both “passive” and “active” hangs, says Nicholson. “An active hang is where your shoulders are pulled back and down, while a passive one is where you just hang without exerting any extra effort,” he says. “One simple way of categorising upper body movements is into ‘pushes’ and ‘pulls’ – so, if we think of a plank as an exercise that works the major muscles involved in pushing things away from the body, the active hang works the muscles involved in pulling things towards the body. It’s the first motion contained within a pull-up or chin-up, so extremely beneficial to work on if you want to achieve your first chin-up, or, for rock climbers or swimmers to work on their shoulder strength.” (For the uninitiated, most serious pullers think of chin-ups as the one where your palms face towards you, which works your biceps slightly more, while for pull-ups your hands face away, emphasising your back muscles.)

Once you’ve got the hang (sorry) of both of these, you can start thinking about introducing tougher variations of the movement – but don’t try to progress too quickly. “Training is all about the body adapting to the stimulus we place on it, so it’s important to think ‘outcome’ rather than ‘output’,” says Nicholson. “You can’t just do a one-off 60-second hang and think: “Right, I can do that; I don’t need to do it again.” That’s output with very little outcome. Think about the benefits – the outcome in terms of grip strength, shoulder health and so on – of doing that 60-second hang several times a day for 30 days, or even longer.”

After this, you’ll be better equipped for tougher movements, such as brachiating – the technical term for swinging from hold to hold like a gibbon – and possibly pull-ups. You might eventually even progress to the “muscle-up” – a movement where you pull yourself above the bar and push yourself up until you’re above the bar with straight arms – or the parkour “lache”, where you leap from one bar to another with both hands at the same time. But if you don’t ever get as far as these sorts of circus tricks, don’t worry – there are plenty of benefits to even the simplest hangs. “I find dead hangs are a great time to focus on breathing exercises and even meditation and mindfulness,” says Grimm. “It help keeps the body calm, and can actually help you to grip for longer.”

“It’s one of the first things I get people to do,” says Nicholson. “Most of them moan about how much it hurts their hands, and they absolutely hate the idea of just hanging around for multiple sets. And then I’m like, yeah, you need to get a bar at home and do this all the time – and within a month, the people who actually do it are addicted to it. They walk into the gym and the first thing they do before they start talking to me is hang from a pull-up bar. Once you get through those first few days, it feels amazing.” Give it a try, and reconnect with your ancient ancestors. Top tip, though: you are allowed to use your thumbs.

Swing states

Once you can hang for 30 to 60 seconds a few times a day, it’s time to add some more active hanging to your arsenal.

Scapula pull-ups

These activate some of the muscles that a “normal” pull-up uses, but are a bit less demanding. Start in a dead hang, then squeeze your shoulder blades together to do a reverse “shrug” to slightly lift your body upwards. Hold at the top position before you lower back down.

Kip swings

These are a simpler version of the swing that gymnasts use to set up for more impressive moves – but don’t try them on a bar unless it’s very well secured to a wall or squat rack. You’re going to move through two positions: the “hollow body”, with your body behind the bar and feet ahead of you, and the “Superman”, with your chest out and feet back. Do them with control, and feel the stretch in your shoulders.

Side-to-side swings

Again, don’t try this with a wobbly bar. Swing your hips slightly from side to side, building momentum to take the weight off one arm. At the top of each swing, quickly take one hand off the bar and then replace it, swinging back to the other side.

Brachiation

There are two ways to tackle the traditional monkey bars: with bent elbows, which is fast but tiring, and with outstretched arms, which is more efficient and takes practice. Try both.

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Coming off a month of fun, Olympic-inspired workouts, we’re going to keep the momentum going with a 31-day walking and full-body strength training challenge.

This plan is designed to provide a balanced approach to exercise, ensuring that all major muscle groups are engaged with basic strength-training exercises that are great for beginners. It’s a fantastic way to boost your fitness level and overall health while building muscle.

The upper-body workouts will focus on building strength in your arms, shoulders, chest and back, while the lower-body exercises will target your legs, glutes and core. By integrating walking into your routine, you will improve cardiovascular health, increase endurance, and enjoy the benefits of low-impact aerobic exercise.

You can also add the strength workouts to any cardio routine you already have in place, so if you’d rather bike, swim, run or take a HIIT class — go for it!

A 31-day walking and strength-training plan for beginners

>>Download a printable calendar here

Each week will feature a mix of targeted strength-training exercises and cardio sessions, helping to create variety in your daily routine. By the end of the month, you’ll not only see physical improvements, but also feel a sense of accomplishment and motivation to continue your fitness journey.

New to Start TODAY? Start by making walking a habit with this 30-day plan.

The benefits of strength training

Many people assume the main reason to incorporate strength training into their routine is to tone the body. While strength training does increase muscle mass that can lead to tighter, toned muscles, it’s far from the only benefit.

Strength-training exercises improve bone density and increase flexibility in the joints. Building strength in your muscles also helps improve balance, speed up the metabolism and burn calories. Muscle mass decreases naturally with age, so as you get older, incorporating strength-training workouts into your regimen becomes even more important. Strength training has also been largely associated with preventing injury.

The health benefits of walking — and why you should mix it up

In addition to strength training, we’ll also continue with our walks to help with cardiovascular health and mobility. This month, I encourage you to up the ante from our typical 20-minute walks and vary your walking times.

Varying the lengths of your walks not only keeps them more interesting and challenging, but also encourages your cardiovascular and muscular system to work in different ways.

Changing it up and keeping your body guessing can help with weight loss (if that’s one of your goals) and improves muscle endurance, stamina and cardiovascular health. Your usual 20 minutes may start to feel easier, and a longer walk may become your new norm, which will burn more calories, speed up your metabolism and improve your circulation.

If walking for 30 or 45 minutes is too much physically, or your schedule doesn’t allow for it, you can break it up throughout the day. Three, ten- or 15-minute bursts is equally as effective as one longer walk. Whether you break it up or do it all in one shot, the point is to increase your time or distance to get in more steps, combat a sedentary lifestyle and speed up your metabolism.

Strength-training routine for beginners

The strength-training plan features five upper-body exercises with dumbbells and five lower-body exercises done using your bodyweight. Perform 10 repetitions of each exercise and then repeat for a total of three rounds. For example, on upper-body days, you’ll do every exercise 10 times, and then once you’ve finished one round, you’ll complete two more rounds.

If you don’t have dumbbells for the upper-body exercises, you can grab water bottles or soup cans. I recommend starting with 3-pound dumbbells, unless you’ve used weights before and feel comfortable with 5- or 7-pound weights. For upper body and core, start with 10 repetitions. Then, to make things more challenging after a couple of weeks, increase to 15 repetitions.

For lower body, I’ve provided modifications for every exercise. If any of the moves bother your knees, stick with the modifications!

Upper body strength workout

Bicep curl

Grab your dumbbells and start with your arms hanging by your sides. Hug your elbows in toward the side of your body, and then curl the weights up toward your shoulders. Slowly lower them back down. Keep pressing the elbows in toward your side, and be careful not to let your arms swing. If your arms are swinging, your weights may be too heavy.

Overhead press

Stand with your feet as wide as the shoulders and hold one dumbbell in each hand. Bring the dumbbells up to a goal post position at shoulder height. Press the weights up toward the ceiling, so that they are slightly in front of your head (just enough so you can see the weights with your eyes without looking up with your neck). Relax the neck and keep your shoulders down away from the ears. Bring the weights back to the goal post position.

Tricep kickbacks

Holding a weight in each hand, hinge forward at the hips with a flat back. Hug your elbows in toward your sides, and kick the weight toward the back of the room by moving the arm below the elbow only. Feel the back of your arm tighten as you press the arm back, and then release it back to the starting position.

Hug a tree

Hold the weights out to your sides at shoulder height, parallel to the floor. Relax the shoulders down, and then pull the arms toward the front of you as if you’re hugging a tree. Keep the elbows level with your arms — don’t let them dip down — and be conscious of the shoulders starting to raise up. If this happens, it means the weight is too heavy or you’re too fatigued, so you can either perform less reps or decrease the weights.

Serve a platter

Start with your arms at your sides. Bend your elbows at a 90-degree angle so that the weights are out in front of you. Reach the arms straight forward, as if you’re serving a platter, and then pull them back in toward you. Keep the palms facing up the entire time.

Lower-body strength workout

Side lunge

Stand with your feet hip-width apart, and then step your right foot a few feet to the right as you bend the right knee. Keep the left leg straight, and sink back into your right glute. Press down through the right heel to come up to the starting position. Repeat 10 times and then switch sides.

Modification: Standing side leg raises

Stand with your feet hip-width apart and step the right foot to the right so that your toe is resting on the ground and your weight is in the left foot. Point the foot and engage the quad. Lift the leg up as high as the hip, and lower it down. Repeat 10 times, and then switch to the left leg.

Stationary lunge

Stand with your feet as wide as your hips and your hands on your hips. Step your left foot back a few feet. This is your starting position. Bend the right knee so that it is over the right ankle, and bend your left knee so that the knee reaches down toward the ground. Look in the mirror and make sure your spine stays straight up and down and that you’re not leaning forward. Press down through the front heel to come up to the starting position. Repeat this 10 times then switch sides.

Modification: Standing leg lifts

Stand with your feet hip-width apart. Point your right foot in front of you and squeeze the quad. Lift the leg up almost as high as your hip, and then lower it down. Repeat 10 times and then switch to the left leg.

Squat

Begin standing with your feet as wide as the shoulders, toes pointing forward. Bend at the hips and knees while keeping your heels and toes on the floor. Slowly sit back into a squat position with your chest up, your shoulders back and abs in. Make sure that your knees are not crossing over your toes, and that you are as close to a 90-degree angle as possible. Straighten your legs by pressing into your heels to stand back up. Squeeze your glutes at the top, tilting your pelvis forward.

Modification: Modified squat

Holding onto a counter, chair or table with one hand for balance, step the feet out as wide as the shoulders. Sit your glutes back and bend your knees to lower into a half squat. Keep the knees over the toes and pull the abs in. Press down through the heels to stand back up.

Calf raises (all levels)

Stand with your feet as wide as your hips. Come up onto the toes to lift the heels off of the ground. Then lower the heels down. Repeat 10 times.

Curtsy lunge

Standing on your feet with your feet as wide as your shoulders, step your right foot back behind your left and to the left of your left foot. Bend both knees as you lower down into a lunge in this curtsy position. Then press down through your left heel to bring your right leg back to center.

Modification: Standing with your feet as wide as your hips, balance on your left foot as you bring the right knee up toward your waist in front of you. Lower the foot down.

Exercise is a fundamental aspect of maintaining a healthy lifestyle. Among various exercises, squats, push-ups, and crunches are classic moves that engage multiple muscle groups and can be performed without any equipment. These exercises have stood the test of time for their effectiveness and simplicity. But what happens if you commit to doing these exercises every day for 30 days?

That is what you are about to find out in the paragraphs below. We talked about how to do the exercises, how to mitigate possible problems, three different scenarios of how your body could change depending on your body fat percentage and training history, and also overall changes to your physical and mental well-being.

Let’s get it on, shall we?

Benefits of Daily Squats, Push-Ups, and Crunches

Enhanced Muscle Strength and Endurance

One of the most immediate and noticeable benefits of performing squats, push-ups, and crunches daily is the increase in muscle strength and endurance.

Squats

Squats primarily target the quadriceps, hamstrings, glutes, and lower back muscles. As you repeatedly perform squats, these muscles adapt by becoming stronger and more resilient. A study published in the Journal of Strength and Conditioning Research found that individuals who performed lower-body resistance exercises like squats experienced significant increases in muscle strength and endurance over time.

Push-Ups

Push-ups are a compound exercise that engages the pectoral muscles, triceps, deltoids, and core. Regularly performing push-ups enhances upper body strength and improves muscular endurance. Research indicates that push-up performance is a reliable indicator of upper body strength and endurance.

Crunches

Crunches focus on the abdominal muscles, particularly the rectus abdominis. Daily crunches can lead to stronger and more defined abs. A study in the Journal of Sports Science & Medicine found that regular abdominal exercises contribute to improved core strength and stability.

Improved Cardiovascular Health

While squats, push-ups, and crunches are primarily strength-building exercises, they also offer cardiovascular benefits. Engaging in these exercises increases heart rate and promotes better circulation. The cumulative effect of performing these exercises daily can lead to improved cardiovascular health. The American Heart Association notes that regular physical activity strengthens the heart muscle, improves blood flow, and reduces the risk of cardiovascular diseases.

Enhanced Metabolic Rate and Fat Loss

Regular exercise, including bodyweight exercises like squats, push-ups, and crunches, boosts metabolic rate. This increase in metabolism helps burn calories more efficiently, aiding in weight loss and fat reduction. A study published in the International Journal of Obesity found that resistance training exercises significantly enhance resting metabolic rate and promote fat loss.

Better Posture and Flexibility

Performing squats, push-ups, and crunches daily can also improve posture and flexibility.

Squats

Squats enhance the strength of the muscles that support the spine, which can lead to better posture. Additionally, they improve the flexibility of the hips, knees, and ankles.

Push-Ups

Push-ups help in strengthening the muscles of the upper back, shoulders, and core, all of which are essential for maintaining good posture.

Crunches

Strong abdominal muscles contribute to better posture by supporting the spine and reducing the risk of lower back pain.

Mental Health Benefits

Regular exercise has well-documented benefits for mental health. Engaging in daily physical activity can reduce stress, anxiety, and symptoms of depression. A study in the Journal of Psychiatric Research found that consistent exercise positively affects mood and cognitive function.

Potential Risks and How to Mitigate Them

While there are numerous benefits to daily exercise, there are also potential risks, especially when exercises are performed incorrectly or without adequate rest.

Overuse Injuries

Performing the same exercises every day without variation can lead to overuse injuries. Overuse injuries occur when the same muscle groups are repeatedly stressed without sufficient recovery time. This can result in muscle strains, joint pain, and tendonitis.

Mitigation Strategies

• Proper Form: Ensuring that you perform each exercise with correct form is crucial. Poor form can lead to unnecessary strain and injury.
• Variation: Incorporating variations of each exercise can prevent overuse injuries. For example, mixing standard squats with sumo squats or adding inclined push-ups can alter the muscle engagement and reduce repetitive strain.
• Rest: Even though the challenge is to perform these exercises daily, incorporating active rest days where you perform lighter versions or fewer repetitions can help with recovery.

Muscle Imbalance

Focusing solely on squats, push-ups, and crunches can lead to muscle imbalances. For instance, while push-ups strengthen the chest and triceps, they might neglect the back muscles if not complemented with pulling exercises.

Mitigation Strategies

• Balanced Routine: Include exercises that target opposing muscle groups. For example, adding rows or pull-ups can balance the muscle engagement.
• Full-Body Workouts: Incorporate full-body workouts that ensure all major muscle groups are exercised.

Plateau Effect

The body can adapt to the same routine over time, leading to a plateau where progress slows down or stops.

Mitigation Strategies

• Progressive Overload: Gradually increasing the intensity, volume, or resistance of the exercises can help overcome plateaus. For example, adding weights or increasing the number of repetitions can challenge the muscles further.
• Mixing Intensity: Alternating between high-intensity and low-intensity days can keep the body guessing and prevent adaptation.

What To Do If Bodyweight Exercises Become Too Easy For You?

Detailed Analysis of Each Exercise

Squats

Technique

• Starting Position: Stand with feet shoulder-width apart, toes slightly turned out.
• Movement: Lower your body by bending your knees and hips, keeping your back straight and chest up. Go down until your thighs are parallel to the floor, then push through your heels to return to the starting position.
• Common Mistakes: Avoid letting your knees collapse inward or your heels lift off the ground.

Variations

• Sumo Squats: Wider stance with toes pointed outward.
• Bulgarian Split Squats: One foot elevated behind you.
• Jump Squats: Adding a jump at the top of the squat.

Push-Ups

Technique

• Starting Position: Hands placed slightly wider than shoulder-width apart, body in a straight line from head to heels.
• Movement: Lower your body until your chest almost touches the floor, then push back up.
• Common Mistakes: Avoid sagging hips or flared elbows.

Variations

• Incline/Decline Push-Ups: Hands on an elevated surface for incline, feet elevated for decline.
• Diamond Push-Ups: Hands close together under your chest.
• Plyometric Push-Ups: Push off the ground explosively.

Crunches

Technique

• Starting Position: Lie on your back with knees bent, feet flat on the floor, hands behind your head.
• Movement: Lift your upper back off the ground, squeezing your abs, then lower back down.
• Common Mistakes: Avoid pulling on your neck or using momentum.

Variations

• Bicycle Crunches: Alternating elbows to opposite knees.
• Reverse Crunches: Lifting hips off the ground.
• Russian Twists: Rotating torso side to side while seated.

How Much Would Your Body Change?

The extent of bodily changes from performing squats, push-ups, and crunches every day for 30 days varies significantly based on individual factors such as initial body composition, fitness level, and consistency in performing the exercises. Here are three possible scenarios with different individuals to illustrate the range of changes one might expect:

Scenario 1: John – Beginner with High Body Fat Percentage (30%)

Profile:

• Age: 35
• Weight: 95 kg
• Body Fat Percentage: 30%
• Fitness Level: Beginner
• Muscle Mass: Low

Expected Changes:

Muscle Development

John will likely experience significant improvements in muscle strength and endurance. Initially, he may find it challenging to complete the exercises, but with consistency, his muscle mass, particularly in the legs, chest, and core, will increase noticeably.

Fat Loss

Due to his high body fat percentage, John can expect substantial fat loss. The combination of increased muscle mass and elevated metabolic rate from daily exercise will help him burn more calories, leading to a reduction in overall body fat. This will result in a more defined appearance, especially in areas where fat was previously more prominent.

Overall Transformation

By the end of 30 days, John may lose a few kilograms of weight, with a more toned and stronger physique. His cardiovascular health will improve, and he will likely notice better stamina and energy levels.

Scenario 2: Sarah – Intermediate with Moderate Body Fat Percentage (20%)

Profile:

• Age: 28
• Weight: 70 kg
• Body Fat Percentage: 20%
• Fitness Level: Intermediate
• Muscle Mass: Moderate

Expected Changes:

Muscle Development

Sarah already has a decent level of fitness and muscle mass. She will see improvements in muscle definition, particularly in the glutes, thighs, chest, and abs. The daily regimen will enhance her muscle endurance, making her stronger and more capable of handling higher-intensity workouts.

Fat Loss

With a moderate body fat percentage, Sarah will experience a modest reduction in body fat, leading to more visible muscle definition. Her waistline might become slimmer, and her abs more pronounced.

Overall Transformation

After 30 days, Sarah will notice a more sculpted body with improved muscle tone and definition. Her overall fitness level will enhance, and she will likely feel stronger and more agile.

Scenario 3: Mark – Advanced with Low Body Fat Percentage (12%)

Profile:

• Age: 25
• Weight: 80 kg
• Body Fat Percentage: 12%
• Fitness Level: Advanced
• Muscle Mass: High

Expected Changes:

Muscle Development

Mark, being advanced, already has significant muscle mass. The daily exercises will primarily serve to maintain his muscle mass and potentially add slight improvements in muscle endurance and definition. He might not see drastic changes in muscle size but will notice a refinement in muscle tone.

Fat Loss

With a low body fat percentage, Mark’s changes in body fat will be minimal. However, he might achieve a slight reduction, making his muscle definition even more pronounced, with a possible increase in vascularity.

Overall Transformation

Mark’s overall transformation will be subtle but noticeable in terms of muscle definition and endurance. He will maintain his high level of fitness and possibly see slight improvements in performance and aesthetics.

Overall Expected Results After 30 Days

Physical Changes

Increased Muscle Mass

Engaging in these exercises daily can lead to hypertrophy, especially in beginners. Muscle fibres grow in response to consistent stress and adaptation.

Improved Definition

As muscles grow and fat is burned, muscle definition improves. This is especially noticeable in the abs, chest, arms, and legs.

Performance Improvements

Strength Gains

Expect significant improvements in strength, particularly in the targeted muscle groups. This is measured by the ease of performing more repetitions or variations of the exercises.

Enhanced Endurance

Performing high-repetition sets daily enhances muscular endurance, allowing you to sustain activity for longer periods without fatigue.

Health Improvements

Better Cardiovascular Health

Increased heart rate and improved circulation from daily exercise contribute to a healthier cardiovascular system.

Enhanced Flexibility and Mobility

Regularly performing these exercises improves joint health and muscle flexibility, reducing the risk of injuries.

Mental Health Benefits

Reduced Stress and Anxiety

Daily physical activity boosts endorphin levels, leading to improved mood and reduced stress and anxiety levels.

Better Sleep

Exercise helps regulate sleep patterns, leading to better quality sleep.

Conclusion

Committing to a regimen of squats, push-ups, and crunches every day for 30 days can lead to substantial physical and mental health benefits. These exercises improve muscle strength and endurance, enhance cardiovascular health, boost metabolic rate, and improve posture and flexibility. However, it’s essential to perform these exercises with proper form and consider incorporating variations and rest to prevent overuse injuries and muscle imbalances. The journey over these 30 days is not just about physical transformation but also about building discipline and improving overall well-being.

Key Takeaways

References

• Clark, D. R., Lambert, M. I., & Hunter, A. M. (2017). Muscle activation in the loaded free barbell squat: a brief review. Journal of Strength and Conditioning Research, 31(4), 1142-1149.
• Freitas, D. M., et al. (2017). Muscle activity and strength during push-up variations. Journal of Strength and Conditioning Research, 31(12), 3433-3440.
• Willardson, J. M. (2007). Core stability training: applications to sports conditioning programs. Journal of Sports Science & Medicine, 6(1), 40-50.
• American Heart Association. (2018). The benefits of exercise.
• Hunter, G. R., et al. (2015). Resistance training and intra-abdominal adipose tissue in older adults. International Journal of Obesity, 39(2), 292-298.
• Schuch, F. B., et al. (2016). Exercise as a treatment for depression: a meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42-51.

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