The best way to avoid an exercise plateau is to switch your routine every month or so. It’s also a good time to check you’re doing the most effective exercises.
Here are 5 of the best exercises for the ultimate all-over body workout.
You can do these moves together as one workout or scatter them throughout your weekly routine. You’ll sculpt your torso, reduce your risk of injuries and build muscle strength, as well as your ego!
Using dumbbells rather than a barbell makes your stabilizing muscles work harder. Using a neutral grip (hands facing each other rather than the usual palms facing forward) also has a significant effect on muscle recruitment.
How: Lie on a flat bench with weights held over your chest, palms facing in. Slowly lower dumbbells to the sides of your chest. Hold, then press dumbbells back up. Repeat 10 times.
This move strengthens your core’s stability and overall endurance. The key is to not cheat, and make sure your reps are top quality. If you have to compromise your form, stop.
How: Attach a rope to a cable station. Stand with your left side facing the machine and kneel on your right knee. Pull the rope past your right hip as you rotate around. Repeat 10 times on each side.
The upside-down holding of the kettlebell builds shoulder stability. The kneeling down element forces you to concentrate on the upper body pressing mechanics.
How: Kneel on your left knee. Hold a kettlebell in your right hand and flip it upside down. Your arm should be about 45 degrees to your body. Tense your core and press the kettlebell overhead 10 times. Switch sides and repeat.
Elevated heels increase the work on your quads and keep your torso upright.
How: Place your heels on weight plates and hold a barbell across the front of your shoulders, palms facing up. Lower into a squat until your thighs are parallel to the ground. Repeat 10 times.
This recruits the glute muscles better than any other move because muscles are under tension throughout the entire lift.
How: Sit with your back against a bench and a padded barbell across your hips. Squeeze your glutes and thrust forward with your hips so your body makes a straight line. Count to 5 and release. Repeat 10 times.
This sounds similar to the set up I'm already doing and I can say it's been very effective this last year, so is a good routine.
Adding these to my New Year's workout list.
Barbell hip thrusts are indeed one of the best exercises for your glutes - highly recommended