turkish coffee, turkish delight, turkish get-up. what? that's right, the turkish get-up is my #5 best classic exercise. everyone laughs at the name and it seems very simple to do but just try it-even without a weight- and then see what you think.
it is thought that wrestlers in the 19th century developed this total body exercise but in my mind it was pavel (pavel is very well known and his mouthful of a last name isn't needed) who re-introduced it using a kettle bell. if you only have time for one strength exercise this is the one for you.
again, for the most benefit it needs to be done correctly. the get-up will make you stronger everywhere while improving your upper and lower body stability. only equipment needed is a weight you can hold with one hand (such as a kettle bell, dumb bell or even a bottle of water) and an exercise/yoga mat.
you lie on your back (some start on side and roll onto the back) while holding a weight in one hand raised directly above your shoulder. then just get-up keeping that weighted arm straight above the shoulder the whole time while also keeping your head up with eyes on the weight. your core should be engaged, back stable and shoulders down. stand completely up then do the reverse and lower yourself back down. start with 3 times on each side. just 3-sounds easy right?
there is a correct sequence to doing a turkish get-up. it is considered a more advanced exercise. there are quite a few videos on you tube showing the movements involved. give it a try and if you do it consistently* you will be delighted with the results.
*as one gets more proficient more weight is held
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