Muscles Targeted: Hanging leg raises are without a doubt one of the best choices when selecting the most effective exercise for your lower abs. Doing hanging leg raises correctly requires not only strength and endurance but also flexibility and mobility of your abs, your back and your hips. When you are able to do what most experts call the king
Exercise Instructions: Lie back on a Swiss ball with knees bent at a 90-degree angle and feet on the floor about shoulder-width apart. Interlace your fingers behind your head. The ball should be under your hips and lower back. Crunch your torso toward your knees, raising your chest upward. Stop when the middle of your back loses contact with the
The abdominal rollout is a great exercise which primarily works the abdominal muscles and lower back. This is an effective exercise which not only helps in building a stronger lower back and abs but also helps in strengthening the shoulders and lats as secondary muscle groups. This is an upper body exercise which helps in promoting physical health. This exercise
Exercise Instructions: Lie on the floor with elbows directly beneath your shoulders and legs fully extended. Raise your torso into the air until it makes a straight line from your shoulders to your ankles. Tighten your stomach, squeeze your butt and hold this position for the desired amount of time.
Exercise Advice: Begin in a Plank position propped up on your hands and toes. Press into your left hand and rotate your body toward your right. Stack your feet on top of each other. Press your hip toward the ceiling as you extend your right arm to the ceiling. Return to a plank position and repeat on the other side.
Exercise Advice: Stand with your legs about shoulder width apart and hold a dumbbell in each hand with your palms facing in toward your body. Allow the dumbbells to hang at your sides so that your arms are fully extended. To execute this movement, simply shrug your shoulders while keeping your arms completely straight. Be sure that you hold your
Exercise Instructions: Standing tall with your feet shoulder-width apart, grab the head of a dumbbell with both hands and hold it vertically in front of your chest. Keeping your back straight, squat down until the crease of your hip drops below the knee and the tops of your thighs are at least parallel to the floor. Extend your hips and
Exercise Instructions: Sitting on an incline bench positioned at a 45-degree angle, hold a pair of dumbbells directly above your chest with your arms fully extended and your palms facing outward. Pull your shoulder blades together, slightly stick out your chest, and lower both dumbbells to the sides of your chest. Now, press one dumbbell upward, keeping the other at
Exercise Instructions: Holding a dumbbell in one hand with arm fully extended, bend at the hips until your torso is at approximately a 30-degree angle to the floor. Without moving your torso, row the dumbbell upward toward your shoulder until it touches your lower chest. Pause, then lower the dumbbell back to start.
Muscles Targeted: The jump squat is an excellent body weight exercise for increasing strength and explosive power in the large muscles of your lower body. This exercise mainly targets the quadriceps, hamstrings, calves and glutes (butt). If you want to increase your vertical jump for sports like basketball, then incorporating this exercise into your workout routine is highly recommended. You can
