0
0
According to the latest report from Men’s Health magazine, American fitness trainer Sean De Vespillaire has an important message: while most people gravitate toward seemingly easy exercises, these provide limited benefits. The exercises we tend to avoid are often the ones we need most.
For those stuck in a limited exercise routine, here are 4 full-body exercises you should incorporate:
1. Plank
Targets: Core muscle groups
Recommendation: 3 sets of 30-second planks between other exercises
Proper Form:
- Start face down
- Position elbows shoulder-width apart
- Support on forearms with upper arms at ~90° to torso
- Keep toes together to reduce support base
- Maintain natural neck alignment
- Eyes directed downward and forward
- Keep chest lifted
- Align head, shoulders, hips, and legs
- Allow spine to maintain its natural curve
2. Ankle Mobility
A commonly undertrained area in men; poor ankle mobility can lead to body instability and increased spinal injury risk
Technique:
- Place hands on wall for support
- Position left toes against wall
- Extend right leg behind
- Lean forward, bringing left knee as close to wall as possible
- Hold 10 seconds
- Alternate sides
- Repeat 3 times per side
3. Lateral Lunges
Addresses the common lack of lateral movement in exercise routines
Benefits:
- Strengthens muscles on both sides of body
- Improves hip mobility
- Builds strength around glutes
Execution:
- Start with feet shoulder-width apart
- Step left foot out sideways
- Bend right knee while lowering body
- Perform 10 repetitions
- Switch sides and repeat
4. Bulgarian Split Squats
The most challenging but valuable exercise
Instructions:
- Stand with back to bench, 1-2 steps away
- Place left foot behind you on bench
- Maintain straight body position
- Bend right knee to lower body
- Lower until left knee nearly touches ground
- Return to standing position
- Complete 8-12 repetitions
- Switch legs and repeat
Remember: The exercises you find most challenging are often the ones your body needs most!
