10 Of The Best!

10 Most Effective Exercises

Chest:
1. Dumbbell Chest Press: This exercise activates the muscles in the upper, middle and lower chest, as well as the shoulders and triceps. In order to complete this exercise, you need to lie on a flat bench with your spine in a neutral position. Now, hold a dumbbell in each hand at chest level with your upper arm parallel to the floor and your elbows facing outward.

Back:
2. Cable Wide Over Grip Lat Pull-Down: This exercise impacts a number of muscles, including the upper back, the shoulder and the biceps.
3. Fitball Prone Trunk Extension: This exercise works your lower back. Most people don’t work the lower back, and the lower back needs to be strengthened. “You can also do this exercise in your own home if you own a fitball.”

Shoulders:
4. Dumbbell Alternating Shoulder Press: This exercise impacts the entire range of muscles in your shoulders, as well as the biceps and triceps. Sit up straight on a bench with your feet comfortably resting on the floor. Hold a dumbbell in each hand and bend your elbows to a 90-degree angle with your palms facing forward. When you do this exercise, your hands should be slightly higher than your shoulders.

Legs:
5. Barbell Close Stance Squat: This exercise works the butt, quadriceps, hamstrings, inner thighs and outer thighs. Stand tall with your feet closer than shoulder-width apart, with a slight bend in the knees. Place a barbell across your shoulders. Be sure the bar is not resting on your neck.
6. Dumbbell Lunges: This exercise works the front of the legs and the butt. It also works the back of the legs to some degree.

Arms:
7. Bench Dips: This exercise works the back of the arm, the triceps and the shoulder.
8. Dumbbell Double Biceps Curl: This exercise works the biceps and part of the shoulder. Sit on a bench or chair with both feet in front of your body and keep your back straight. Hold a dumbbell in each hand with your arms at each side and your palms facing forward.

Abs:
9. Double Crunch: The double crunch activates the entire abdominal area. “The key is to contract tightly at the top part of the movement.”
10. Bicycle Maneuver: Research consistently rates this as one of the most effective abdominal exercises. “It works your entire ab region.”

Cheers,

Eve :-)