5 Muscles Everyone Forgets To Include In Their Routine

5 Muscles Everyone Forgets To Include In Their Routine

Are you on a mission to get ripped? Awesome! Whatever you do, don’t ignore the not-so-popular muscles. The larger “showoff” muscles get all the attention, but they need help. Do it right by keeping every part involved.

Smaller muscles stabilize and support the big guys. In turn, the risk of injury and pain decrease. It’s the best way to make sure your fitness routine stays on track.

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Think of your body like a machine. The major parts work hard, but without the nuts and bolts, they’d be nothing. Small muscles are like nuts and bolts.

To balance your workout, be mindful of these five muscles. You’ll thank yourself one day.

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1. Forearm Extensor

Extensor muscles help the wrist and fingers extend.

The forearm and wrist literally go hand in hand. Extensor muscles, which help the wrist and fingers extend, making it possible to grip things.1 Lifting dumbbells depend on them.

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Instructions: 

  • Hold a light dumbbell.
  • Extend your arm straight ahead, forearm facing up.
  • Curl your wrist toward you. Pause.
  • Gently let your wrist drop down. Pause.
  • This completes 1 rep.
  • Do 3 sets with 10 reps each

You can also squeeze a stress ball or tennis ball. This is perfect during commutes or watching TV.

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2. Rotator Cuff

The rotator cuff helps you rotate and lift the arm.

The rotator cuff is made of 4 muscles. They cover the upper arm and shoulder, helping you rotate and lift the arm. These “cuffs” do a lot, so naturally, they can get pretty weak.2

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Instructions: 

  • Attach a resistance band to a door hinge.
  • Hold one end.
  • Position your elbow at a 90-degree angle.
  • Pull the band toward you. Pause.
  • Return to starting. This finishes 1 rep.
  • Do 3 sets with 10 reps each

With each pull, pretend the underside of your arm is on a flat table. Your elbow should not shift around.

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3. Erector Spinae

The erector spinae spans the entire back, helping you stand upright.

Don’t just focus on the upper back and trap muscles. The erector spinae spans the entire back, helping you stand upright. It also lets you flex side to side. If the erector spinae is weak, back pain is sure to come.3

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Instructions:

  • Lie face down on a fitness ball.
  • Have another person hold down your ankles.
  • Place your hands behind your head.
  • Keep your elbows straight to the side.
  • Gently raise your torso. Pause.
  • Lower to finish 1 rep.
  • Do 3 sets with 10 reps each

4. Gluteus Minimus And Medius

The gluteus minimus and medius help the hip move away and to the body.

You’ve heard all about the gluteus maximus, but it doesn’t work alone. The gluteus minimus and medius are smaller and just as vital. Like the gluteus maximus, these two muscles help the hip move away and to the body.

Instructions: 

  • Lie on your side.
  • Bend your hips and knees, placing one on top of the other.
  • Raise your top knee, keeping your feet together.
  • Pause. Lower your knee to finish 1 rep.
  • For 1 set, do 10 reps on each side.
  • Do 3 sets with 10 reps each

5. Tibialis Anterior

Tibialis anterior move the foot at the ankle, making it important for running and walking.

Shin splints are a pain, but by strengthening the tibialis anterior, you can prevent them. This muscle rests in your leg and runs along the border of your foot.4 Its job is to move the foot at the ankle, making it important for running and walking.

Instructions: 

  • Sit on the floor. Extend your legs straight ahead.
  • Wrap a towel around the balls of your feet.
  • Pull the ends of the towel, flexing the feet.
  • Keep your knees straight.
  • Hold for 30 seconds. Release.
  • Repeat 5 stretches for 1 set.
  • Do 3 sets with 5 reps each

Balance your exercise routine by working on the smallest of muscles, for the best results.

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