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.

Contracting your chest muscles, press both of your arms upward above the chest until they are almost fully extended, with a slight bend in both elbows. Slowly return to the starting position.

It is important to maintain proper form throughout the movement. When you reach the top of the movement, do not fully lock your elbows. And be sure to contract the chest muscles, as opposed to just extending the arms.

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.

This exercise simulates the same movement, though. It is a good alternative until you are strong enough to perform chin-ups.

In order to perform this exercise, extend both arms up and reach for the straight bar. Now, sit tall with your knees supported under the leg pad with knees and hips at a 90-degree angle. Your arms should be a little more than shoulder-width apart, and you should use an overhand grip and keep a slight bend in the elbows. Relax your shoulders and keep your chest raised.

Contracting the upper back muscles, pull the bar down, leading with your elbows and stopping when the bar is just above your chest. Slowly return to the starting position and stop just short of the weight stack touching.

Do not rock your body when performing this exercise. And do not allow your upper back to round or your chest to cave in.

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.

Lie on the fitball with your knees on the floor and your feet up on their toes. Place your hands behind your head. Maintain a neutral spine with your head and neck relaxed as a natural extension of the spine.

Contracting the lower back muscles, raise your chest off the ball slightly. Now, slowly return to the starting position.

Exhale while lifting your body and inhale while returning to the starting position. Do not hyperextend your back or overdo the range of motion.

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.

Contracting the shoulder muscles, raise one arm toward the ceiling and stop when your arm is fully extended, with a slight bend in the elbow. Slowly return your arm to the starting position. Raise and lower the other arm in the same manner. Alternate the right and left sides in order to complete the set.

You don’t have to do one arm at a time. They can both go up at the same time.

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.

Contracting the quadriceps muscles, begin to lower your body by bending from your hips and knees and stopping when your thighs are parallel with the floor. Slowly return to the starting position, stopping just short of your knees fully extending. Do not let your knees ride over your toes (you should be able to see your feet at all times).

You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body but if done improperly, it can lead to injuries.

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.

Stand straight with your feet together. Hold a dumbbell in each hand with your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contract the quadriceps and push off your right foot, slowly returning to the starting position. Alternate the motion with the left leg to complete the set.

If you have one leg that is more dominant than the other, start out with the less dominant leg first.

Arms

7. Bench Dips: This exercise works the back of the arm, the triceps and the shoulder.

I would prefer that you perform straight dips, but not everybody can do them.

Using two benches or chairs, sit on one. Place your palms on the bench with your fingers wrapped around the edge. Now, place both feet on the other bench. Slide your upper body off the bench with your elbows nearly but not completely locked.

Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps muscles, extend your elbows and return to the starting position, stopping just short of the elbows fully extending.

Beginners may wish to start with their feet on the floor and knees at a 90-degree angle.

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.

Contracting the biceps muscles, raise the weights toward your shoulders, stopping just short of the weights touching the shoulders. Slowly return to the starting position.

Your upper arms should remain stationary throughout the exercise. Do not rock the elbow.

Abs

9. Double Crunch: The reason I like the double crunch is that you are activating the entire abdominal area. The key is to contract tightly at the top part of the movement.

Lie on the floor with your head facing up. Bend your knees until your legs are at a 45-degree angle, with both feet on the floor. Your back should be comfortably relaxed on the floor. Now place both hands behind your head.

Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor.

10. Bicycle Maneuver: Research consistently rates this as one of the most effective abdominal exercises. It works your entire ab region.

Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle-pedaling motion; alternate your left elbow to your right knee, then your right elbow to your left knee.

This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back.

Here the 10 most effective abdominal exercises. Beginners start with the Ab Crunch and Reverse Ab Curl.

*1. Bicycle Maneuver* (studies actually prove this to be one of the most

effective)

Starting Position:

# Lie on a mat with your lower back in a comfortable position.

# Put your hands on either side of your head by your ears.

# Bring your knees up to about a 45-degree angle.

Movement:

# Slowly go through a bicycle pedaling motion alternating your left elbow

to your right knee, then your right elbow to your left knee.

Key Points:

# This can be a more advanced exercise. Do not perform this activity if it

puts any strain on your lower back.

# Do not pull on your head and neck during this exercise.

# The lower to the ground your legs bicycle, the harder your abs have to

work.

*2. Ab Crunch*

Starting Position:

# Lie on a mat on your back.

# Make sure that your lower back is relaxed against the mat during this

exercise.

# Bend your knees until your legs are at a 45-degree angle.

# Keep both feet on the floor.

# Place both hands behind your head.

Movement:

# Contracting the upper abs, raise your head and upper torso off the floor

until your shoulders are slightly lifted.

# Slowly return to the starting position, stopping just short of your head

touching the floor.

Key Points:

# Exhale as you contract the abs.

# Inhale while returning to the starting position.

# Keep your eyes focused on the ceiling to avoid pulling with your neck.

# Your hands should not be used to lift the head or assist in the movement.

*3. Reverse Ab Curl *

Starting Position:

# Lie on the floor with your back relaxed and your hands on the floor by

your hips.

# Keep the upper back pressed into the floor throughout the exercise.

Movement:

# Contracting your abs, raise your butt and gently roll your hips off the

floor, stopping when you feel a full contraction of the abdominals and

can no longer lift your hips.

# Slowly return to the starting position.

Key Points:

# Exhale while lifting your hips.

# Inhale while returning to the starting position.

*4. Double Crunch*

Starting Position:

# Lie on the floor face up.

# Bend your knees until your legs are at a 45-degree angle with both feet

on the floor.

# Your back should be comfortably relaxed on the floor.

# Place both hands behind your head.

Movement:

# Contracting your abdominals, raise your head and legs off the floor

toward one another.

# Slowly return to the starting position, stopping just short of your

shoulders and feet touching the floor.

Key Points:

# Exhale while raising up.

# Inhale while returning to the starting position.

# Keep your eyes on the ceiling to avoid pulling with your neck.

# Your hands should not be used to lift the head or assist in the movement.

*5. Cable Kneeling Rope Crunch*

Starting Position:

# On a mat, kneel in front of the cable machine with your body facing the

machine. Hold a rope attached to the upper cable attachment keeping your

elbows in toward your ears.

Movement:

# Contracting the oblique muscles, curl your body downward on an angle

rotating your right elbow to the left knee, stopping when you have

reached a full contraction of your obliques.

# Slowly return to the starting position, stopping just short of the

weight stack touching.

# You can either alternate side to side or do 8-12 repetitions on one side

and then repeat on the other side.

Key Points:

# Exhale as you lift the weight.

# Inhale while returning to the starting position.

*6. Machine Hanging Knee Raise* (should use spotter or have someone

watch you)

Starting Position:

# Grasp a chinning bar with hands shoulder-width apart and palms facing

forward. Keep your upper body motionless throughout the exercise.

Movement:

# Contracting the abdominal muscles, raise your legs with bent knees while

gently rolling your hips under, stopping when you feel a full

contraction of the abdominals and can no longer lift your hips. You may

get your knees to 90 degrees or higher depending on your strength and

flexibility.

# Slowly return to the starting position.

Key Points:

# Exhale while lifting your legs.

# Inhale while returning to the starting position.

*7. Fitball Advanced Reverse Crunch* (not for those with back injuries)

Starting Position:

# Lie on the ball with your upper back supported by the ball and hands

above your head, holding onto a solid support, such as the support for a

cable machine in the gym or the footboard of your bed at home.

# Bring your legs up until your hips and knees are each at a 90-degree angle.

Movement:

# Contracting the abdominals, curl your legs up toward your body.

# Slowly return to the starting position.

Key Points:

# Exhale while lifting your legs.

# Inhale while returning to the starting position.

# Lower your legs only as far as you can while maintaining control.

*8. Lying Bent Knee Leg Lift* (care needed for those with back injuries)

Starting Position:

# Lie on your back with your feet on the floor and knees slightly bent.

# Place your hands under your head for comfort, not support.

Movement:

# Contracting your lower abdominal muscles, draw your knees toward your

chest until they form a 90-degree angle with the floor.

# Slowly return to the starting position, stopping just short of the feet

touching the floor.

Key Points:

# Exhale while lifting your legs.

# Inhale while returning to the starting position.

# Your back should remain comfortably against the floor during the entire

motion.

# Avoid this exercise if you have any back conditions.

# Eliminate this exercise if you experience any discomfort.

*9. Machine Angled Leg Raise*

Starting Position:

# Support your body on your elbows in a Roman Chair or by hanging from a

chin-up bar.

Movement:

# Contracting the abdominals and obliques, draw your knees up on an angle

so that they move toward your right elbow. Stop when you get a full

contraction of the obliques and abdominals.

# Slowly return to the starting position, stopping when the hips are

almost fully extended.

# Alternate side to side to complete the set.

Key Points:

# Exhale while lifting your legs.

# Inhale while returning to the starting position.

# Keep the upper body stationary throughout the exercise.

*10. Incline Bench Leg Raises *(care needed for those with back injuries)

Starting Position:

# Lie on an incline bench and stabilize your body by gripping the bench

above your head with your legs extended out.

Movement:

# Contracting the lower abs, raise your legs up until your hips form a

90-degree angle.

# Slowly return to the starting position, stopping just short of your legs

touching the bench.

Key Points:

# Exhale while lifting your legs.

# Inhale while returning to the starting position.

# Point your chin toward the ceiling to avoid using your upper body.

# To increase the difficulty, cross your arms over your chest.