Most of us are incorporating exercise into our routines in a bid to be healthier. For a lot of us, a trip to the gym is an everyday ritual. While your trainer might suggest a good workout regime, it is important to know that you could add a few more exercises to your routine for a holistic workout. In fact, there are many exercises that most people, including trainers, skip at times. Here are ten underrated exercises that pack a punch.
1. Pullovers
Pullovers are known to strengthen the muscles in your upper body. They work on your shoulders, chest, and upper back. They help strengthen your lumbar spine as well. Pullovers seem intimidating at times, due to the fear of shoulder injuries and of holding a dumbbell or a barbell above the head. However, trying them out under the guidance of a certified trainer can help overcome this fear. All that you need is commitment and good posture.1
2. Military Press
This is an exercise that helps your shoulders, upper back, triceps, biceps, and your core muscles. It is best done standing up, but for the sake of comfort, you could adopt a squatting or sitting position.
Lift the bar overhead from your shoulders using only your hands. Extend fully and bring the bar back to the base position on your shoulder. Please note that when you stand, the legs should be shoulder-width apart and the knees should not be bent.2
3. Duck Walk
You might have observed ducks walking at some point in your life. This exercise requires you to mimic that action. When you squat down like a duck, it places a lot of pressure on your hips and ankles. This improves overall mobility and strengthens your hips and thighs. You could put your arms in front of you or join them at the back of your head for better balance.3
4. Sprints
While it might seem like going to the gym takes care of all your fitness needs, it is always best to do some sprints, as well. Sprints are good for improving your cardiovascular fitness and immunity. Start with 50-yard sprints and slowly do more when and if you can. Sprints help in burning fat and strengthening the leg muscles.4.
5. Dead Bug
This exercise helps build your core strength. To do it, you need to lie down on your back and raise your arms and legs repeatedly. This is a simple yet effective exercise that protects your spine from any injuries while doing strength exercises like lifts and squats.5
6. Stair Climbing
While most people head for the escalator, we suggest that you use the stairs. It helps improve your heart rate and muscle coordination. It also helps develop strength in your lower body. In fact, if you have access to stairs or a stadium nearby, you can try jogging up and down a flight of stairs with intervals in between.6
7. Single Leg Deadlifts
This is a simple exercise that doesn’t need any equipment and can be done anywhere. All you have to do is balance yourself on one leg while leaning forward a little. You could slightly bend your knees for support. Stretch your hands, one in front and the other at the back. Hold this position and repeat a few times. This helps in strengthening your ankle and knee joints and also improve mobility.7
8. Weighted Back Squats
This exercise makes for a great full body workout. Do this under the supervision of a certified trainer. You will have to lift weights on the back of your shoulders while squatting. This strengthens your lower-body muscles, burns calories, and improves overall body mobility.8
If you thought that deadlifts were only for professional weightlifters, then think again. Deadlifts strengthen both your upper and lower body and are safe to practice. If you are unable to hold the bar, you could simply drop it.9
10. Banded Pull-Apart
The banded pull-apart is a simple yet highly beneficial exercise that stimulates the back, loosens the muscles, and strengthens the joints. To perform this exercise, you need to hold a resistance band with your arms extended in front of you at chest height and slowly pull the band apart. Learn the technique with the help of a trainer initially before you try it yourself.10
A good workout routine focuses on both strength and cardiovascular health. While heading to the gym regularly is half the battle won, incorporating these exercises will ensure that you leave no muscle behind on your way to achieving your fitness goals.
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