In the world of fitness, optimize your time and energy with the ‘3 Best Exercises For Each Muscle.’ Treat your workouts as valuable investments, ensuring you get the most effective returns for a stronger and healthier body.
Start by adopting a well-crafted workout split that strikes a balance between training demands and the essential need for recovery. Remember, growth and strength happen during rest, so it’s crucial to allow your body the time it needs to recuperate.
Once you’ve chosen your workout split, focus on incorporating top-notch exercises tailored to your specific goals. Often, the most effective exercises are the challenging ones, known for triggering a positive response in your body. When aiming for strength and size, it’s important to understand that the easy route seldom yields results.
Lastly, align your rep range with your training objectives:
- Strength and Power: 1-5 reps, with 3-5 minutes of rest between sets
- Hypertrophy (Muscle Growth): 6-12 reps, with 60-90 seconds of rest between sets
- Endurance: 13-20 reps, with 30-60 seconds of rest between sets
If you’re unsure about the best exercises for muscle size and strength, worry not—we’ve got you covered! Simply structure your workouts around these proven movements, organized by muscle group.
Table of Contents:
- Quadriceps
- Hamstrings and Glutes
- Calves
- Pectoralis Major
- Latissimus Dorsi
- Deltoids
- Trapezius
- Biceps
- Triceps
- Forearms
- Core
- Overview
- References
Quadriceps
Situated on the front of your thighs, your quadriceps play a key role in knee extension, making them a significant contributor to your physique.
However, building substantial quads can be a challenging task due to their inherent strength and energy-intensive nature. Given these factors, there’s no such thing as a simple quads workout.
To enhance the size and muscularity of your legs, consider incorporating these three demanding exercises.
1– Front Squats
Engage those quads with front squats – an exercise that keeps your upper body more upright compared to back squats. This tweak minimizes the involvement of your glutes and hamstrings, giving your quads a workout they’ll thank you for. If you’re aiming for more sculpted thighs, this exercise is your go-to.
![](https://colosseumstrength.com/wp-content/uploads/2023/10/benjamin-klaver-zAtTuN6Ykok-unsplash.jpg)
Here’s how:
- Position a barbell across the front of your shoulders, ensuring your upper arms are parallel to the floor. Stand with feet about shoulder-width apart.
- Bend those knees and squat down, going as deep as your flexibility and knee health allow. Remember, keep that lower back from rounding.
- Stand back up and repeat the process.
To make this exercise even more quad-focused, consider sporting Olympic weightlifting shoes or elevating your heels on small weight plates or blocks. Just be mindful – this adjustment might put a bit more strain on your knees.
2– Hack Squats
Hack squats take the spotlight as a powerful quad-centric exercise that nearly takes your glutes and hamstrings out of the equation. It’s a compound lower body move that zeroes in on those quads, although it’s worth noting that some folks find it a bit tough on the knees.
![](https://colosseumstrength.com/wp-content/uploads/2023/09/outdoor-deep-squat_arthurhidden.jpg)
Here’s how you do it:
- Slide into the machine, positioning your shoulders under the pads and leaning against the backrest. Place your feet slightly in front of you.
- Brace those abs, lift the weight, and start bending your knees. Go down as far as your flexibility allows.
- Stand back up and go for another round.
Just a heads-up: keep an eye on those knees. Make sure they don’t travel beyond the ends of your toes to steer clear of potential joint pain or injury.
3– Hamstring Curls
Don’t have barbells or fancy machines? No worries! The Bulgarian Split Squat has got you covered for building those quads, requiring nothing more than a pair of dumbbells and a trusty exercise bench. The bonus? This exercise targets one leg at a time, ensuring both sides get an equal workout.
![Glute and hamstring workouts for a powerful chain](https://colosseumstrength.com/wp-content/uploads/2023/12/glute-and-hamstring-workouts-diana.grytsku.jpg)
Here’s how you do it:
- Position yourself with your back facing a knee-high exercise bench. Bend one leg and place your foot on top of the bench behind you.
- Move your front foot forward, creating a split stance.
- Armed with a dumbbell in each hand, bend your legs and lower your rear knee toward the floor. Keep that front knee behind your toes.
- Propel yourself upward through the heel/midfoot of your front foot and repeat.
- Ensure you do the same number of reps on each leg.
And here’s a pro-tip: if you’re feeling up for it, try this exercise with a barbell across your upper back instead of holding dumbbells.
Hamstrings and Glutes
Your hamstrings, found at the back of your thighs, and your glutes, located on your hips (basically your butt), frequently collaborate in various movements. They work together to extend your leg backward, with the hamstrings also playing a role in bending your knee.
1– Romanian Deadlift
Also referred to as stiff-legged deadlifts, this workout engages your glutes and hamstrings in conjunction with your lower back. Consequently, Romanian deadlifts serve as an exceptional complementary exercise for conventional deadlifts.
![](https://colosseumstrength.com/wp-content/uploads/2023/11/sam-sabourin-KZrwKV90zRk-unsplash.jpg)
How to do it:
- Grasp a barbell with either a shoulder-width overhand or mixed grip. Position your feet approximately hip-width apart, and let the bar rest across your thighs. Slightly bend your legs, maintaining stiffness throughout your set.
- Maintain a straight lower back as you hinge forward from your hips, lowering the weight down the front of your legs until you feel a profound stretch in your hamstrings.
- Rise back up and repeat.
2– Hip Thrusts
If there’s a drawback to Romanian deadlifts, it’s that they can strain your lower back. On days when your back is fatigued from conventional deadlifts or if you’re nursing a back injury, you might want to skip this exercise. Hip thrusts are an excellent alternative for targeting your glutes and hamstrings without placing excessive stress on your lower back.
How to do it:
- Sit on the floor with your legs bent and feet flat. Lean your upper back against a sturdy exercise bench. Place and hold a barbell across your hips.
- Press your feet into the floor, lifting your hips until your thighs are parallel to the floor.
- Lower your buttocks and repeat.
3– Hamstring Curls
Just as you can’t sculpt impressive arms without biceps curls, building powerful legs requires hamstring curls. While this exercise doesn’t target the glutes, it excels at isolating and working your hamstrings with precision, earning its spot on our list of top exercises.
How to do it:
- Adjust the machine to align your knees with the lever arm pivot point. Position the leg pad across your lower calves.
- Lie face down, gripping the handles. Brace your abs and press your hips down, keeping them firmly on the bench.
- Flex your legs, curling your feet toward your buttocks. Contract your hamstrings at the top of the movement.
- Extend your legs without letting the weights touch down between reps, and repeat.
Calves
The lower leg muscles play a crucial role in enhancing your overall appearance. While your quads and hamstrings may be hidden when you wear shorts, your calves are always on display. Don’t overlook this muscle group—incorporate these exercises into your routine to build calves you can proudly show off!
1– Standing Calf Raises
Standing calf raises efficiently target both muscles in your calf complex—the gastrocnemius and the soleus—making it a highly effective and time-efficient exercise for building impressive calves.
Here’s how to do it:
- Position the balls of your feet on the edge of a step, aligning your shoulders under the pads. Stand with your core engaged and legs straight, looking straight ahead.
- Lower your heels as far down as possible, ensuring a thorough stretch.
- Push up high onto your tiptoes.
- Lower your heels and repeat the process.
No calf raise machine at your gym? Not to worry—try using a Smith machine and a block to stand on for a similar effect.
2– Donkey Calf Raises
Enter the old-school charm of Donkey Calf Raises – an exercise that might turn a few heads in the gym but is an excellent choice for sculpting massive calves. The best part? All you need is a sturdy step and a willing training partner.
Here’s how you do it:
- Stand on the edge of a robust step, leaning forward with your weight supported on your arms. Have your training partner sit astride your hips, not on your lower back.
- Lower your heels down as far as possible, then push up onto your tiptoes.
For those with exceptional strength, you might even require more than one training partner to make the most of this exercise.
3– Seated Calf Raises
Targeting the soleus, your lowermost calf muscle, this exercise hones in on the often-overlooked lower calves. While the soleus collaborates with the more prominent gastrocnemius in various calf exercises, if you’re looking to amplify your lower calves, this exercise is the key.
Here’s how to do it:
1. Sit on the calf raise machine, placing the balls of your feet on the step’s edge, and position the leg pad across your lower thighs with shins vertical.
2. Lower your heels down towards the floor, maximizing your flexibility, then push up onto your tiptoes.
Remember, avoid leaning back—keeping your upper body stationary ensures your calves do all the heavy lifting.
Pectoralis Major
Referred to as the pecs, or pectorals, this muscle group is undeniably one of the most favored targets during workouts. After all, who can resist the allure of chest day? Transform your chest with these tried-and-true exercises designed to enhance size and strength.
1– Incline Dumbbell Bench Presses
For optimal chest development, Incline Dumbbell Bench Presses stand out as one of the finest exercises. The inclined angle intensely targets the mid and upper chest, while the use of dumbbells ensures a profound, muscle-building stretch—making it a top-notch pec builder.
Here’s how to do it:
- Set your bench to a 20 to 30-degree incline. Lie on the bench with your head positioned uppermost, gripping a dumbbell in each hand. Hold the weights over your shoulders with palms facing away from you. Brace your abs and pull your shoulders down and back for stability.
- Bend your arms, lowering the weights down toward your armpits. Ensure a good stretch without hyperextending your shoulders.
- Push the weights up to full arm extension and repeat the process for an effective chest workout.
2– Barbell Bench Press
The barbell bench press stands as one of the planet’s most popular exercises, celebrated by bodybuilders for building massive pecs and integral to powerlifting competitions. Whether your goal is to increase chest size or strength, the barbell bench press earns its place in your workout routine.
Here’s how to do it:
- Lie on the bench, ensuring your eyes are directly below the bar. Reach up, grasping the bar with an overhand grip wider than shoulder-width. Plant your feet firmly on the floor, slightly arch your lower back, lift your chest toward the bar, and pull your shoulders down and back while bracing your abs.
- Unrack the bar and hold it over your chest. Bend your arms, lowering the bar until it lightly touches your sternum—avoid bouncing.
- Press the bar back up to the starting position and repeat the process.
Note: Experimenting with a wider grip may enhance pec activation, although some lifters may find it more challenging on their shoulders.
3– Push-ups
The unassuming push-up, although unconventional in this lineup of best pec exercises, emerges as a valuable option for days when hitting the gym isn’t possible. Despite its simplicity, the push-up engages the same movement as barbell and dumbbell bench presses, and the best part? You require no equipment to execute it. Embrace the classic method of building your pecs with push-ups!
Here’s how:
- Squat down and place your hands flat on the floor, slightly wider than shoulder-width apart, with your fingers pointing forward. Walk your feet back, aligning your body to be straight, and brace your abs.
- Bend your arms, lowering your chest down to within an inch of the floor. Maintain proper alignment by avoiding dropping or raising your hips.
- Push yourself back up to the starting position and repeat.
To intensify this exercise, consider elevating your feet or donning a weighted vest for added resistance.
Latissimus Dorsi
The latissimus dorsi muscle, commonly known as the lats, holds a unique distinction. Despite being a back muscle, well-developed lats are visibly prominent from the front, resembling muscular wings. This standout muscle deserves prioritization in your workouts if you aim to achieve an impressive and awesome appearance!
1– Pull-ups
Pull-ups, despite their challenging nature, stand out as an excellent lat builder precisely because of their difficulty. Even though they are a bodyweight exercise, for most lifters, this provides ample resistance to effectively build the back. While lat pulldowns are acceptable, if your goal is serious lat size increase, pull-ups should be your top choice.
Here’s how to do it:
- Hold a bar with an overhand grip, wider than shoulder-width. Hang with your arms straight, feet clear of the floor, and shoulders pulled down and back.
- Without any swinging or kicking, bend your arms, pulling your chin up and over the bar.
- Lower yourself back down, ensuring no bouncing or relaxation of your shoulders, then repeat.
To intensify this exercise, consider wearing a weighted vest or using a chin/dip belt for added resistance.
2– Single Arm Bent Over Rows
Single-arm bent-over rows, among all rowing movements, are particularly effective for building larger lats. By utilizing one arm at a time, you can employ your non-working arm to support your lower back, allowing you to concentrate on pumping out reps. This approach also enables a slightly larger range of motion, contributing to hypertrophy. If you’re aiming for back growth, rowing is the way to go!
Here’s how to do it:
- Hold a dumbbell in one hand. Lean forward and place your opposite hand on a bench for support. Brace your abs, pull your shoulder down and back, and slightly bend your knees. Avoid rounding your lower back.
- With your hand in a neutral position, bend your arm and pull the weight up and into your ribs. Lead with your elbow while keeping your wrist straight.
- Extend your arm and repeat.
For added variation, you can perform this exercise with one knee resting on the bench.
3– Deadlifts
Deadlifts, often perceived as a leg and lower back exercise, are surprisingly effective lat builders. The engagement of your lats is crucial to prevent the bar from swinging away during the movement. As a result, deadlifts serve as a cornerstone in many back-building workouts and stand among the best exercises for total body mass and strength.
Here’s how to do it:
- Place your barbell on the floor and stand with your toes beneath it, maintaining a hip-width stance.
- Bend down and grasp the bar with an overhand or mixed grip. Straighten your arms, lift your chest, brace your abs, and arch your back, ensuring your hips are lower than your knees.
- Without rounding your lower back, stand up, keeping the bar close to your legs. Reach a fully upright position, avoiding leaning back at the top.
- Push your hips back, bend your knees, and lower the weight back to the floor. Reset your starting position and repeat.
Incorporate deadlifts into your routine for unparalleled benefits in building both lat muscles and overall body mass and strength.
Deltoids
The deltoids, a complex muscle group, consist of three heads: the front (anterior deltoid), the side (medial deltoid), and the rear (posterior deltoid). While they function collectively, they can also be targeted individually. In this section, we’ll present one comprehensive deltoid exercise along with one for each of the individual heads.
1– Seated Dumbbell Shoulder Press
The Seated Dumbbell Shoulder Press stands out as one of the best overhead pressing exercises for deltoid development. Utilizing dumbbells adds an extra challenge, requiring increased effort to stabilize the weights, consequently enhancing deltoid activation. Performing this exercise seated eliminates the ability to use leg assistance, ensuring a more focused workout. Additionally, dumbbells facilitate an extended range of motion, making overhead dumbbell presses hard to surpass for comprehensive deltoid training.
Here’s how to do it:
- Set the angle on an adjustable bench to 80 to 90 degrees. Sit with your back against the backrest and feet firmly planted on the floor. Hold a dumbbell in each hand at shoulder height, palms facing forward.
- Press the weights up and overhead in an arcing motion, bringing them together at the top of the movement.
- Lower the weights back to your shoulders and repeat for a thorough deltoid workout.
2– Front Dumbbell Raises
Front Dumbbell Raises provide targeted focus on the front or anterior deltoid, a head that is frequently engaged in chest exercises. While the anterior deltoid is commonly involved, this exercise offers a dedicated approach to ensure its optimal development.
Here’s how to do it:
- Hold a dumbbell in each hand, maintaining a shoulder-width stance for stability. Keep the weights in front of your legs with palms facing your thighs.
- With a slight bend in your elbows, lift one weight forward and upward to shoulder height. Lower the dumbbell back down and repeat the movement on the opposite side.
- Continue alternating arms throughout your set, or if preferred, simultaneously raise both arms.
Integrate Front Dumbbell Raises into your routine for additional emphasis on the anterior deltoid and a well-rounded shoulder workout.
3 – Cable Lateral Raises
Cable lateral raises are designed to target the medial or side deltoid, playing a crucial role in enhancing the width of your shoulders. While this exercise can be performed with dumbbells, utilizing cables ensures a consistent tension on the targeted muscles, making it a more effective and productive workout.
Here’s how to do it:
- Stand sideways to a low cable machine equipped with D-handles. Grasp the handle with the hand farthest from the machine, allowing the cable to run in front of your legs. Maintain a slightly bent knee position for stability.
- With a subtle bend in your elbow, lift your arm upward and outward to the side, reaching approximately parallel to the floor.
- Lower your arm back to your side and repeat the movement for a focused and effective lateral deltoid workout.
4– Band Pull Aparts
Band Pull Aparts offer a straightforward yet highly effective exercise targeting your posterior deltoids, middle trapezius, and rhomboids. These muscles play a crucial role in maintaining shoulder joint health and improving posture, making this exercise a valuable addition to any weightlifting routine.
Here’s how to do it:
- Hold a resistance band with an overhand grip, maintaining shoulder-width spacing, and raise your arms until they are parallel to the floor.
- Open your arms, stretching the band out across your chest, while pulling your shoulders down and back in the process.
- Return to the starting position and repeat the movement for a comprehensive workout targeting essential shoulder muscles and promoting overall joint health.
Trapezius
The trapezius, often referred to as traps, is a diamond-shaped muscle located in the upper back. Training preferences vary, with some incorporating it with shoulders and others considering it part of back training. Regardless, well-developed traps contribute to a powerful and imposing appearance. The trapezius consists of three parts – upper, middle, and lower – and for each segment, we’ve included one exercise.
1– Dumbbell Shrugs
Dumbbell Shrugs are an effective exercise targeting the upper traps, a muscle that, when well-developed, becomes visible both from the front and the back. While barbell shrugs are an option, using dumbbells provides a more extensive and natural range of motion, crucial for effective muscle building.
Here’s how to do it:
- Hold a dumbbell in each hand, positioning the weights in front of your thighs. Lean forward approximately 10-15 degrees.
- Without bending your arms, elevate your shoulders, aiming to touch them to your ears.
- Lower your shoulders back down and repeat the movement. Keep in mind that rolling your shoulders provides no added benefits during this exercise, so focus on a straight upward and downward motion.
2– Bench Shrugs
The prone dumbbell shrug is a beneficial exercise that focuses on your middle traps, situated horizontally across your shoulder blades. This muscle plays a pivotal role in pulling your shoulders back and together, contributing to improved posture and adding thickness to your upper back.
Here’s how to do it:
- Lie face down on a slightly inclined exercise bench.
- With a dumbbell in each hand, shrug your shoulders backward, actively squeezing your shoulder blades together during the movement.
- Relax and then repeat the exercise. Alternatively, you can perform this exercise using a barbell if that is your preference.
3– Shrug Downs
Shrug Downs are an often-overlooked exercise that specifically targets the lower traps, a crucial muscle for shoulder health and stability in the shoulder girdle. The lower traps play a significant role in shoulder depression, a movement vital for proper stabilization during exercises like pulldowns, pull-ups, dips, and more.
Here’s how to do it:
- On a lat pulldown machine, grasp the bar with an overhand, shoulder-width grip, and take a seated position.
- With your arms fully extended, initiate a downward movement with your shoulders, envisioning the act of placing your scapulae or shoulder blades into your back pockets.
- Elevate your shoulders back up and repeat the exercise for a targeted workout of the lower traps.
Biceps
The biceps brachii, often referred to simply as biceps, is undoubtedly the most renowned muscle in the human body. Even individuals who don’t frequent the gym can likely identify this muscle. Elevate the stature of your arms with the three most effective biceps exercises available.
1– Barbell Biceps Curls
For those seeking increased biceps mass, the barbell biceps curl stands out as a paramount exercise. This movement, with forearms in a supinated or palms-up position, is arguably the best for targeting the crucial biceps muscle group.
Here’s how to do it:
- Hold a barbell with an underhand, hip-width grip. Stand with your feet approximately shoulder-width apart, maintaining a slight bend in your knees for balance. Engage your core and draw your shoulders down and back.
- Without involving your back or legs, flex your arms and curl the weight upward to shoulder height. Ensure your upper arms remain close to your sides during the movement.
- Lower the bar back down to your thighs and proceed to repeat the exercise for comprehensive biceps development.
2– Dumbbell Preacher Curls
The Preacher Curl is a valuable exercise that eliminates the possibility of cheating, ensuring strict form by securing your upper arm on the angled surface of the preacher bench. This exercise is particularly effective in isolating the biceps muscle.
Here’s how to do it:
- Sit on the preacher bench with a dumbbell in one hand. Rest your upper arm on the angled pad, and use your other arm to stabilize your body.
- Starting with your arm slightly bent, flex your elbow and raise the weight until your forearm is just short of a vertical position.
- Lower the weight back down and repeat the controlled movement.
- Perform the same number of repetitions on each arm for balanced development.
3– Chin-ups
Chin-ups, commonly associated with lat exercises, also serve as an excellent biceps workout. In this movement, you essentially curl your shoulders up towards the bar, making it a highly effective exercise for building arm mass.
Here’s how to perform it:
- Grip an overhead bar with an underhand grip, maintaining a hip-width stance. Hang with your arms fully extended, ensuring your shoulders are pulled down and back.
- Without any swinging or kicking, flex your arms and pull your chin up and over the bar. Pay attention to pulling your elbows down and back during this motion.
- Lower yourself down in a controlled manner, avoiding bouncing at the bottom, and proceed to repeat the exercise for optimal biceps engagement.
Triceps
Despite the biceps receiving considerable attention, the triceps brachii, constituting two-thirds of your upper arm size, are equally crucial for achieving well-rounded arm development. To attain “big guns,” it’s imperative to dedicate ample attention to your triceps, alongside your biceps.
1– Skull Crushers
Also referred to as supine triceps extensions, this exercise stands out for its effectiveness in building triceps mass. However, individuals with a history of joint problems should exercise caution and refrain from lifting excessively heavy weights.
Here’s how to perform it:
- Lie on your back and grip a barbell or an EZ bar with an overhand grip, maintaining shoulder-width spacing. Press the bar upward and hold it over your chest.
- With your upper arms stationary, slowly bend your elbows and lower the bar towards your forehead. Exercise caution and maintain a controlled pace to avoid any discomfort – the exercise’s name provides a clue!
- Extend your arms to the starting position and repeat the movement.
For added safety, consider having a spotter nearby, or alternatively, you can perform skull crushers using dumbbells.
2– Close Grip Bench Press
While regular and wide-grip bench presses are effective for chest development, employing a narrower grip can intensely target your triceps. Incorporate this compound exercise to enhance size and strength in your triceps.
Here’s how to execute it:
- 1. Lie on the bench with your eyes directly below the bar. Reach up and grasp the bar with an overhand grip slightly narrower than shoulder-width. Ensure your feet are firmly planted on the floor, maintain a slight arch in your lower back, and lift your chest toward the bar. Pull your shoulders down and back, and brace your abs.
- 2. Unrack the bar and hold it over your chest. Lower the bar down until it gently touches your sternum, ensuring your elbows remain tucked into your sides. Avoid bouncing during this phase.
- 3. Press the bar back up to the starting position and repeat the movement.
3– Parallel Bar Dips
This classic bodyweight chest exercise, while primarily targeting the chest, is also highly effective for developing the triceps. Exercise caution if you have a history of joint problems, particularly in the shoulders. To minimize the risk of issues, avoid descending too deeply, as excessive depth can place additional stress on the shoulder joint.
Here’s how to perform it:
- Place your hands on the parallel bars, ensuring your thumbs are pointing forward. Support your weight on straight arms, and bend your legs to keep your feet out of the way.
- Maintain a fairly upright torso and bend your elbows, descending until your upper arms are approximately parallel to the floor.
- Push yourself back up and repeat the movement.
Forearms
Just like well-built calves complete your leg muscles, having strong forearms is essential for impressive arms. While some folks are born with naturally robust forearms, the rest of us can sculpt them through some dedicated work! Here, we’ve got three top-notch exercises to help beef up those lower arms.
1– Reverse Curls
This exercise combines bicep and forearm training, offering a double benefit for your arms! Additionally, it’s an effective method to enhance your grip strength. For an added challenge, try using a thick bar.
How to do it:
- Grip a barbell with your hands overhand, maintaining a grip width between your shoulder and hip width. Stand with your feet shoulder-width apart to ensure balance.
- Keep your upper arms near your sides, bend your elbows, and curl the barbell up towards your shoulders.
- Lower the barbell back down to your legs and repeat.
2– Hammer Curls
This exercise targets both your biceps and forearms. Don’t be discouraged by its dual focus; if you’re committed to developing your lower arms, this exercise is highly beneficial.
How to do it:
- Whether sitting or standing, grasp a dumbbell in each hand, keeping your arms by your sides and your palms facing inward.
- Maintain the position of your upper arms as much as possible while bending your elbows and curling the weights up to your shoulders. Avoid rotating your wrists.
- Lower the weights and repeat.
You can also perform this exercise with an alternating arm action.
3– Farmer’s Walk
The farmer’s walk is a well-known strongman activity and an excellent exercise for developing both forearm strength and grip. Opting for a one-handed approach can also enhance core strength.
How to do it:
- Lift and grasp a dumbbell in each hand, with your palms facing your legs.
- Maintain straight arms and keep your shoulders down and back as you stroll around your workout space.
- Continue until you sense your grip weakening.
- Set the weights down, take a brief rest, and then repeat.
Core
If achieving defined abs and a toned waist is your goal, your dietary choices are just as crucial as your workout routine. The core, encompassing various muscles in your midsection, is a multifaceted group capable of diverse movements. Consequently, pinpointing only three top exercises for optimal results is a challenging task.
To address this, we’ll provide you with one exercise each for spinal flexion, lateral flexion, and rotation—considered essential movements for a well-rounded core workout.
1– Hanging Knee Raises
Crunches effectively engage your abs, but once you surpass 20 repetitions, they may lose their intensity for muscle strengthening. Leg lifts, on the other hand, present a more challenging alternative, particularly beneficial for shaping a well-defined six-pack.
How to perform:
- Suspend yourself from an overhead bar with a shoulder-width, overhand grip, maintaining straight arms and drawing your shoulders down and back.
- Execute the movement without any swinging or kicking, bending your knees and flexing your hips to pull them up towards your chest. Ensure a complete motion by tucking your pelvis upwards towards your shoulders.
- Gradually lower your legs and repeat the exercise.
2– Saxon Side Bends
This core exercise actively engages your obliques, rectus abdominis, and even the erector spinae muscles in your lower back. Its demanding nature contributes to its effectiveness.
How to execute:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Press the weights upward and overhead while slightly bending your knees.
- Maintain a braced core and without twisting your hips or shoulders, lean to the left and then to the right.
- You can also perform this exercise using a medicine ball or a barbell as an alternative to dumbbells.
3– Cable Wood-Choppers
Cable woodchoppers are effective for targeting your oblique or waist muscles, involving a rotational movement pattern not commonly found in many abs exercises. This exercise is beneficial for achieving a well-defined waistline.
How to perform it:
- Adjust the cable on an adjustable pulley machine to head-height and attach a D-shaped handle.
- Stand sideways and hold the handle with both hands, stepping away from the pulley to create tension.
- Position your feet shoulder-width apart with slightly bent knees for balance.
- Without bending your arms, rotate your upper body, lowering your hands toward hip-height.
- Maintain stationary legs and feet, then return to the starting position and repeat. Ensure an equal number of reps on each side.
Overview
While we’re not insisting that these are the sole exercises you should include in your muscle-building routine, focusing on these exercises for about 80% of your workouts can lead to significant progress. These foundational movements offer substantial benefits for muscle and strength development, making them an efficient use of your training time.
Feel free to complement these core exercises with a selection of additional movements to introduce variety into your workout routine. Despite their simplicity, these exercises have proven their effectiveness over time, having been successfully utilized by individuals stronger and more muscular than you. By incorporating them into your training regimen with dedication, you are likely to experience positive results, just as countless others have before you.
Remember, consistency and effort play pivotal roles in any training program. As you embark on your fitness journey, stay committed to these tried-and-true exercises, and witness the transformation they can bring to your strength and physique.
References;
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- Escamilla, R. F., Fleisig, G. S., Zheng, N., Barrentine, S. W., Wilk, K. E., & Andrews, J. R. (1998). Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises. Medicine and Science in Sports and Exercise, 30(4), 556–569.
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