Everyone knows the importance of exercising. However a vast majority of us do exercises without paying attention to what we are doing. In this hub I will describe 7 of the most effective exercises and can be done at home or the gym. A correct technique is a must for a safe and effective workout.

PS: If you are above 40 years, have a heart disease, new to exercise or take any medications that you might feel will interfere with your exercise program consult your doctor before you begin.

Walking is one of the best forms of exercise. You can walk anytime, anywhere, whether on a treadmill or otherwise. All you need is a pair of good shoes.

Begin by walking for 5 to 10 minutes. Gradually aim to increase the duration to 30 minutes. Once you are comfortable with 30 minutes increase the pace and incline.

Add interval training to your cardio fitness to boost fitness, burn more calories and keep check on your weight. Vary the intensity of your aerobic workout to challenge your body instead of spending more time in your comfort zone. Simply push up your speed for a minute or two and then back off for 5-10 minutes. This depends on the length of your workout and the time you need to recover. Do this throughout your workout.

Squats are a very versatile set of exercises as they help build multiple muscle groups like the Hamstrings, the Glutes, and the Quads at the same time. To perform the right way keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles.

Practice with a real chair to master this move. First, sit all the way down in the chair and stand back up. Next, don't sit all the way down; barely touch the chair's seat before standing back up. Lastly, graduate to doing squats without a chair.

Lunges, like squats, work all major muscle groups in the lower body. They also help improve postural balance. Take a big step forward with the spine straight. Bend your front knee to 90 degrees and keep the weight on the back toes dropping the back knee towards the floor without touching it.

As a challenge try stepping not just forward, but back and out to each side, with each lunge.

Push-ups strengthen the chest muscles, the shoulders, biceps, triceps and the core muscles. Face-down, place hands slightly wider than shoulder-width apart. Place toes or knees on the floor, creating a smooth line with your body, from shoulders to knees or feet. Keeping rear-end muscles and abdominals engaged, lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout the move.

Beginners can start doing push-ups leaning into their kitchen counters, then working their way down to a desk or chair, onto the floor with knees bent, and on the floor on their toes. To make it harder, put your feet on a stair, bench, or couch while maintaining good form.

Begin by lying on your back with feet flat on the floor and palms supporting your head. Press your low back down. Contract abdominals and raise first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor.

Do crunches with your feet off the floor and knees bent. This technique may help you avoid arching your back; it also engages your hip flexors.

Trouble-shooting: Keep your neck in line with your spine. Don't stick your chin out. Don't hold your breath. To keep chest and shoulders open, keep your elbows out of your line of vision. See picture below.

The bent-over row works all the major muscles of the upper back, as well as the biceps. Stand with feet shoulder-width apart, bend knees, and flex forward at the hips, then engage the abdominals and extend spine to add support. Hold weights beneath the shoulders with hands shoulder-width apart. Flex elbows and lift both hands toward the sides of body. Pause, then slowly lower hands to the starting position.

Beginners should perform the move without weights. If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.