• Tatum Williams

Fitness tips for each muscle group


Exercising is something everyone should do, no matter how old or what size you are. The health benefits and the overall outcome of weight loss are rewarding enough for the hard work and physical exertion.

Different parts of your body are worked with different kinds of exercise; some examples are crunches, which work only your abdominal muscles, and hammer curls, which work your arms.

For each of the following muscle groups, I've laid out some common, well-known exercises, as well as some lesser-known exercises for you to try.

Abs:

  • Abdominal hold

  • The Side Crunch

  • Planks

  • The Cobra

  • Crunches

  • Reverse Crunches

New Move to Try: "The Cobra" is more of an unknown exercise which in reality isn't that hard. According to acefittness.org, you first "Lie on your stomach on an exercise mat or floor with your hands by your sides, positioned directly under your shoulders and hands facing forward. Extend your legs and plantar flex your ankles." Next, "Gently exhale and press your hips into the mat or floor and pull your chest away from the ground while keeping your hips stable. Hold this position for 15 - 30 seconds." Lastly, "Gently relax and lower your upper body to rest back upon the mat or floor."

Arms:

  • Push-ups

  • Bicep Curl and Overhead Press

  • Lateral Arm Raises

  • Supermans

  • Side Planks

  • Triceps Dips

New Move to Try: According to bodybuilding.com, for a "Superman," "simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds."

Back:

  • Downward-Facing Dog

  • Pull-Ups and Chin-Ups

  • Dead-Lifts

New Move to Try: The "Downward-Facing Dog" is not only an exercise, but also a yoga position. It begins with being on all fours and proceeds with standing on your hands and feet while lifting with your pelvis.

Buttocks/hips:

  • Side Lunges

  • Squats

  • Glute Bridge

New Move to Try: According to girlsgonestrong.com, the "Glute Bridge" should "start by lying on your back with your knees bent and your spine in a neutral position." Next, "Exhale fully to properly position and brace your core." After that, "Drive your feet into the ground and extend your hips by squeezing your glutes." Lastly, "Reverse the motion to come down smoothly."

Legs:

  • Lunges

  • Squats

  • Running

  • Lying leg curls

  • Climbers

  • Burpees

New Move to Try: To complete a "Burpee" rep, do a push-up, then throw your legs forward and jump up into the air while reaching your arms above you.

2 views