Paramount Pictures and Marvel Studios' "Captain America: The First Avenger" (directed by Joe Johnston) hits theaters on July 22, 2011.
(Courtesy of Paramount)

With an American swagger and a touch of swank, Paramount Pictures and Marvel Studios' epic adventure, "Captain America: The First Avenger," packs a punch, hitting theaters today with an unlikely superhero--Steve Rogers. Rogers (played by Chris Evans), is a scrawny, 98 pound patriot who persistently tries to enlist in the U.S. Army during WWII, but is rejected due to his physical frailty. His sincere and unrelenting desire to defend America's ideals captures the attention of scientist Dr. Abraham Erskine (played by Stanley Tucci) who chooses Steve Rogers to be a subject in an experimental program called Project Rebirth. The scientific operation is designed to create a force of supreme soldiers by injection of the Super-Soldier Serum, a formula that enhances the physical and moral characteristics of its recipients.

Steve Rogers repeatedly attempts to enlist in the U.S. Army, but is rejected because of his physical frailty.  (Courtesy of Paramount)

Rogers is injected with the Super-Soldier Serum, which enhances his body to perfection--amplifying his musculature and his strength and speed. Shortly after Steve Rogers' transformation into Captain America, Dr. Erskine is assassinated, leaving Captain America as the sole Super-Soldier. With the help of his signature weapon, a shield made out of Vibranium, Captain America leads a team of Allies consisting of his friend Bucky Barnes (played by Sebastian Stan), his love interest Peggy Carter (played by Hayley Atwell) and Colonel Chester Phillips (played Tommy Lee Jones) against the Nazi's deep science division HYDRA and its villainous leader Johann Schmidt a.k.a. Red Skull (played by Hugo Weaving).

Project Rebirth transforms Steve Rogers into the muscle bound Captain America. (Courtesy of Paramount)

The Super-Soldier Serum helped Captain America achieve physical perfection, but his courage, belief in himself and "no quit" attitude added to his superior strength. These are traits that transcend beyond the mythical Marvel Universe and can be used by mere mortals to better themselves. If you want a taste of the physical superiority enjoyed by Captain America, then adopt a "can do" attitude and try incorporating into your day these exercises inspired by the First Avenger:

Super-Soldier Sit-Ups
Technique: Lie on your back with your knees bent and feet flat on the ground and your arms extended behind your head while holding a barbell plate/weight (about 5 to 10 pounds). Next, bring the weight to your chest while you lift your torso. As you complete the sit-up, push the weight in front of you by extending your arms. Slowly return to the starting position. Perform 3 to 5 sets of 10 repetitions.



Wield the Shield Abs I

Technique: Sit with your knees bent and feet flat on the ground while holding a barbell plate/weight (about 5 to 10 pounds) above your knees. Next, contract your abdominal muscles while leaning your torso back and extending your arms. Twist to the right and hold for a count of two, then twist to the left and hold for a count of two to complete one repetition. Slowly return to the starting position. Perform 3 to 5 sets of 10 repetitions.



Wield the Shield Abs II

Technique: Lie on your back with your knees bent and feet flat on the ground while holding a barbell plate/weight (about 5 to 10 pounds) with your arms slightly bent above your chest. As you lift your torso, twist to the right while pushing the weight to the right. Slowly return to start position. Repeat to the left. Perform 3 to 5 sets of 10 repetitions.

"Captain America: The First Avenger" opens in theaters July 22, 2011.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Reference

Paramount Pictures: "Captain America: The First Avenger" Production Information