The human body has more than 600 muscles, and it is difficult to strengthen every single one of them. However, there are several whose strengths you can increase, and doing so is essential to leading an active, healthy life.
According to research, having strong muscles helps prevent diabetes, improves cardiovascular, musculoskeletal, and mental health, and lowers mortality. The health of elderly people, whose muscles deteriorate with age, depends on them as well.
According to the US Department of Health and Human Services physical activity guidelines for Americans, people should engage in muscle-strengthening activities involving all major muscle groups on two or more days per week. (This is in addition to engaging in moderate-intensity exercise for at least 2 hours and 30 minutes each week.)
Unfortunately, the muscle-strengthening recommendations set forth by the federal government are not being met by more than 80% of individuals. Additionally, people who strength train frequently target the same well-known muscles, such as the quads, hamstrings, and triceps.
Even though that can be a terrific place to start, there are a few frequently neglected muscles that, if developed, may help prevent some common aches and injuries. Here are five of them together with the suggested exercises for workouts.
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Glutes:
The gluteal muscles help with daily activities and constitute the buttock region. Amy Koch, physical therapy clinic manager at Methodist Physicians Clinic in Omaha, Nebraska, said, "Gluteal muscles help offer us adequate support and stability with walking, stair-climbing, and transitioning from sitting to standing.
Koch claimed that because they support pelvic, hip, and trunk motions, strong glutes can also aid in the reduction of back discomfort.
These muscles can help reduce knee pain by increasing pelvic stability because an unstable pelvis can put a greater load on the knee. On the other hand, weak glutes can cause degenerative disc degeneration and chronic lower back pain.
Exercises that train your glutes:
Glute Bridges:
Lie on your back with your knees bent and feet flat on the ground.
Lift your hips off the ground, squeezing your glutes as you do so.
Hold the position for a few seconds, then lower your hips back down to the starting position.
Repeat for the desired number of reps.
Lunges:
Stand with your feet hip-width apart, hands on your hips, or held out in front of you for balance.
Step forward with one foot, lowering your body until your thigh is parallel to the ground.
Push off with your front foot to return to the starting position.
Repeat with the other leg.
Squats:
Stand with your feet shoulder-width apart, hands on your hips or out in front of you for balance.
Lower your body as if you were sitting back in a chair, keeping your back straight and your knees behind your toes.
Push through your heels to return to the starting position.
Repeat for the desired number of reps.
Obliques
The obliques, which are muscles on your side or waist that join your spine, are a part of your core. They contribute to excellent spinal alignment and stability and help you bend and turn your body from side to side. If you neglect your obliques, you could experience back and hip problems.
Exercises that train your obliques:
Russian Twists:
Sit on the ground with your knees bent and feet flat on the ground.
Lean back slightly and lift your feet off the ground.
Hold your arms straight out in front of you, parallel to the ground.
Rotate your torso to the left, then to the right, keeping your arms straight and your feet off the ground.
Repeat for the desired number of reps.
Side Plank:
Lie on your side with your elbow directly beneath your shoulder and your feet stacked on top of each other.
Lift your hips off the ground, forming a straight line from your head to your feet.
Hold the position for a few seconds, then lower your hips back down to the starting position.
Repeat on the other side.
Side Bends:
Stand with your feet hip-width apart, hands on your hips, or held out in front of you for balance.
Shift your weight to one side and bend at the waist, reaching your hand towards your ankle.
Return to the starting position and repeat on the other side.
Grip Strength
A strong grip makes it easier to lift and carry objects, as well as to carry out various daily tasks like opening jars. Your grip can deteriorate over time if your regular activities don't include a lot of lifting and carrying. Injuries to the neck, shoulder, wrist, or hands might also harm it, according to Zach Webster, a physical therapist at Columbus's Ohio State University Wexner Medical Center.
You may be able to carry less weight and hold it for shorter periods if your grip strength is weak. Even your fine motor skills may be impacted.
People commonly complain that they have problems putting on a dress shirt or bra or that they drop objects more frequently as a result of their inability to maintain their grasp, according to Webster's patients. Fortunately, you may strengthen your grip significantly by simply carrying something heavy as you walk.
Exercises that train your grip strength
Hand Gripper:
Hold a hand gripper in one hand, with your palm facing down.
Squeeze the gripper as hard as you can, hold for a few seconds, then release.
Repeat for the desired number of reps on each hand.
Finger Curls:
Hold a light dumbbell in one hand, with your palm facing up.
Curl your fingers around the dumbbell, squeezing as hard as you can.
Hold for a few seconds, then release.
Repeat for the desired number of reps on each hand.
Farmers Walks:
Hold a pair of heavy dumbbells or kettlebells in your hands.
Keep your shoulders back and your core tight as you walk forward, maintaining a strong grip on the weights.
Walk for the desired distance or time, then switch hands and repeat.
Rotator cuff
The rotator cuff, which is made up of the four muscles around the shoulder joint, aids in the powering of arm and shoulder movements. The shoulder is the body's most movable joint, hence abuse or overuse can lead to injury. Baseball and tennis players, as well as anyone with occupations that require repetitive overhead motions, like construction workers, are at risk for rotator cuff injury.
Exercises that train your Rotator cuff:
External Rotation:
Sit on a bench or chair with a resistance band or cable machine attached to your right hand.
Keep your elbow at your side and bent to a 90-degree angle.
Slowly rotate your arm outward, away from your body, until your hand is parallel to the ground.
Slowly return to the starting position.
Repeat for the desired number of reps, then switch sides.
Internal Rotation:
Sit on a bench or chair with a resistance band or cable machine attached to your right hand.
Keep your elbow at your side and bent to a 90-degree angle.
Slowly rotate your arm inward, towards your body, until your hand is parallel to the ground.
Slowly return to the starting position.
Repeat for the desired number of reps, then switch sides.
Shoulder Flexion:
Stand with a resistance band or cable machine attached to your right hand.
Keep your elbow at your side and your arm straight.
Slowly lift your arm in front of you, keeping it straight, until your hand is above your head.
Slowly return to the starting position.
Repeat for the desired number of reps, then switch sides.
Posterior delts
Your delts, also known as the posterior deltoids, are tucked beneath the back of your shoulders and support your upright posture. Additionally, they are located right across from your chest's pectoralis muscles. According to Kom, a lot of people focus on their pecs while neglecting their posterior delts, which can result in muscle imbalance, injury, and a stooped posture.
The anterior delts and pecs in the front of the body are shortened as a result of the amount of time we spend driving, using computers, and performing other tasks while slumped over, according to Kom. Therefore, it's crucial to lengthening them, and strengthening the posterior delts and trapezoids is a fantastic approach to do that.
Exercises that train your Posterior delts:
Reverse Flyes:
Stand with your feet hip-width apart, holding a pair of dumbbells with your palms facing each other.
Bend forward at the waist, keeping your back straight, until your upper body is parallel to the ground.
Lift the dumbbells out to the sides, squeezing your rear delts as you do so.
Lower the dumbbells back down to the starting position.
Repeat for the desired number of reps.
Bent-Over Lateral Raises:
Stand with your feet hip-width apart, holding a pair of dumbbells with your palms facing each other.
Bend forward at the waist, keeping your back straight, until your upper body is parallel to the ground.
Lift the dumbbells out to the sides, keeping your elbows slightly bent, until they are level with your shoulders.
Lower the dumbbells back down to the starting position.
Repeat for the desired number of reps.
Face Pulls:
Attach a rope handle to a cable machine or use a resistance band.
Grasp the handle with an overhand grip and step back to create tension in the band or cable.
Pull the handle towards your face, keeping your elbows bent and close to your body.
Return to the starting position and repeat for the desired number of reps.
In conclusion, it is important to include muscle-strengthening activities in your exercise routine to maintain overall health and prevent common injuries.
But exercise alone will not get you your dream body. You need to eat the right foods. This is where our 90-day dream body plan comes in. The plan includes HIIT, a progressive overload workout guide, and various healthy recipes that can help you achieve your fitness goals and get in the best shape possible.
Make sure to perform all the exercises with the correct form, consult a doctor before starting a new exercise program and stop immediately if you are experiencing pain