By: Heather Marr
Heather Marr is an N.Y.C.-based personal trainer and The Model Trainer Method creator, whose A-list client roster includes some of the world’s most famous supermodels. Ahead, she shares compound moves to torch body fat.
Compound exercises use more than one joint and one muscle group at a time. This makes them extremely advantageous for weight loss. They require more energy to perform than isolation exercises do. This means that your body is burning more calories during and after your workout. You are able to use the heaviest load possible and work more muscles in less time, making them an efficient use of your training sessions. Keep scrolling for the 5 best compound moves to incorporate into your training programs, if they aren't already.
Begin standing with your feet hip width apart. That is your starting position. Lower body, pushing hips back, keeping your back straight until thighs are parallel or below to the ground, while breathing in. Pushing through your heels, lift the body back to the starting position while breathing out. That is one rep.
Once you've mastered the bodyweight squat, it's important to increase resistance. This can be done by holding dumbbells at your sides, high at your chest, wearing a weighted vest or using a barbell.
Begin standing with legs about shoulder width apart and knees slightly bent. Grasp a barbell in hands, palms facing towards the body and arms extended in front of thighs. That is your starting position. Breathing in, bend at the waist keeping back straight and knees stable as you lower the barbell over your legs towards your feet. Keep the barbell as close as possible to the legs and continue to lower until you feel a stretch in hamstrings. Pause and lift barbell back to the starting position, keeping back straight and pushing hips forward while breathing out. That is one rep.
There are different types of deadlifts that target different areas. Other moves you may want to try include the sumo deadlift or a traditional deadlift. Dumbbells and kettle bells can be substituted for the barbell as well.
Begin lying face up on a flat bench with feet planted on the floor. Lift the bar from the rack with a medium width grip and hold it above you with arms extended. That is your starting position. Slowly lower the bar towards your chest by bending at the elbows while breathing in. Pause and push the bar back to the starting position using your chest while breathing out. That is one rep.
It should be noted that the standard bar without added weight is 45 pounds. If this is too heavy for you, the exercise can be performed using a lighter preset weight bar or dumbbells. This move may also be performed lying on an incline or decline bench.
Begin by holding the pull-up bar with a medium width grip, your palms facing forward. With arms extended above you, stick your chest out and curve your back slightly. That is your starting position. Pull yourself up towards the bar using your back until the bar is at chest level while breathing out. Slowly lower yourself to the starting position while breathing in. That is one rep.
There are different grips that target different areas.
Other grips you may to try include neutral-grip, wide or close. If your bodyweight is too heavy for you, the exercise can be performed using assisted machines or assist bands to offset some of your bodyweight.
Begin standing with feet shoulder width apart. Grab the barbell with wider than shoulder width grip, your palms facing forward at shoulder level. That is your starting position. Lift the bar overhead until arms are fully extended, breathing out. Slowly lower the bar back to the starting position while breathing in. That is one rep.
This exercise may be performed using a rack if you have access to one. It should be noted that the standard bar without added weight is 45 lbs. If this is too heavy for you, the exercise can be performed using a lighter preset weight bar or dumbbells. This move may also be performed seated.