Three Essential Exercises

We asked Gregg Miele—celebrity trainer, owner of Heart & Hustle gym and all-around fitness expert—for the top three exercises every guy should master to slim down and strengthen up. Here's what he had to say:


1For the ...
Lower Body

Single Leg Squat

"This move allows you to train your lower body without any weights and works on balance, flexibility and strength. It helps with imbalances, especially if you rely more on one leg during standard squats."


How to do it

Stand on a bench, box or chair. Hold your arms straight out in front of you and point your right toes up. Balancing on your left foot, bend your left knee and slowly lower your body until your right heel lightly taps the floor. Pause, then push yourself up. If that's too hard, note where you start to lose control and pause just above that point. Then push yourself back up and repeat.


2For the ...
Torso & Core


"There's so much progression and regression to this exercise that makes it perfect for the beginner to advanced. It teaches your core integration—having to communicate to your legs and upper body so they'll work together. Plus, it good for your triceps and abs, too."


How to do it

Position yourself between two parallettes. Push your body off the ground, locking your elbows as if you're at the top of a dip exercise. Keep your shoulders down, lock your knees and hold your legs together tightly, forming a 90-degree angle with your torso and legs parallel to the ground. Gauge your improvement by tracking how long you can hold the position—5 seconds, 10 seconds, 15 seconds, etc.


3For the ...
Upper Body

Dumbbell Chest Press

"There are so many options here. You can press with both arms. You can alternate arms. You can use a single arm. You can adjust the bench from different angles. You can also bring your hips off the bench resting just your upper back on the bench to get some core and lower body work in as well."


How to do it

Grab a pair of dumbbells and lie flat on the bench, holding the dumbbells over your chest. Your palms should be facing out, but turned slightly inward. Pull your shoulder blades down and together, and hold them as tight as you can throughout the entire exercise. Then press the dumbbells up, straightening your arms and repeat.

Lose the Love Handles


Miele says that deflating a spare tire is all about nutrition. He suggests cycling your carbohydrate intake. By alternating between low carb days and moderately high carb days, you'll fire up your metabolism. Combine that with plenty of sleep and some extra cardio and you should see results.