91 percent of Americans give up on their New Year’s resolutions, and I’m guessing they just got bored on the treadmill and decided to call it a day. Working out is boring, obviously. Every online fitness article shows us the same squat challenges and stupid 10-minute ab routines, but like, how many times can we keep working the same muscles? It’s repetitive and annoying, and it’s time we start working the muscles that we’re not always told to care about on Instagram. Before you dismiss these muscle groups because you’re “scared of machines” or “don’t wanna get bulky,” listen to why you should definitely pay attention to them. I mean, you can do burpees and sit-ups forever, but don’t complain when you completely plateau and start Googling Gigi Hadid’s workout routine. Here’s a breakdown of the muscles you should stop neglecting, and what exercises you should start doing for each one.
1. Deltoids
What Are They?
Your deltoid muscles are basically your shoulder muscles, and there are different parts to the muscle, but the two you should care about are the front delts and the lateral delts. You might be scared that by working your shoulder muscles you’ll bulk up like a football player, but realistically, that’s not gonna happen unless you’re literally lifting your bodyweight and consuming a shit ton of protein. Toning your shoulder muscles will make your whole arm look more defined and just so much better, and the most ideal way is to work the front of the muscle and the side of it in one workout to tone every angle.
What Exercise Should I Do?
The Lateral Raise to Front Raise. Choose two dumbbells that are lighter than what you’d usually pick up. Your shoulder muscles are strong, but the side and front parts of the muscle can usually only handle very light weight, so think anywhere between three and eight pounds—maybe 10 if you do these regularly. Standing up while holding a dumbbell in each hand and your elbows slightly bent, raise the weights directly in front of you, bringing them to shoulder height with your arms extended. Then, lower them back down, and raise them again, this time laterally to the sides of your body. It should reach shoulder height again, but they’re raised out to the sides instead of in front of you. You can even add in a lunge if you want to make this a total body move. Aim for 10 reps total, then rest for a minute and do another 10.
2. Lat Muscles
What are they?
The biggest muscle in your back is called the Latissimus Dorsi, and it basically gives your whole torso its shape. It’s technically the muscle that makes up your upper back, which you’ve probably never even thought about. When you work your upper back, you’re strengthening the muscles all around your core and back, which will actually help your back get stronger, your posture get better, and your waist look smaller. You’ve neglected this muscle till now, but it’s never too late to start sculpting a sexy back.
What Exercise Should I Do?
Lat Pulldowns. Find the lat pull-down bar at your gym. You’ve probably passed this in fear a million times, but it’s really not that scary, so it’s time to use it. Start by choosing a light weight, and then add weight as you get the hang of it. The idea is to put your hands on both sides of the pull-down bar, sit down on the seat facing the machine, and pull the bar down, squeezing the muscles under your armpits and around your upper back to bring the weights down. If you feel like you’re using your shoulders too much, think about keeping your shoulders as far away from your ears as possible. You’re using your arms, but the strength should be coming from your back, so it’s super important to think about the muscle here.
3. Lower Ab Muscles
What are they?
If you spend your time in the gym doing planks, crunches, and twists, you’re doing really good work for the top of your abs and your obliques, but most people tend to neglect the lower muscles in their abs because they’re the hardest to hit. Most people’s bodies tend to store fat in this region, so it can be hard to picture what I’m even talking about, but think about that V-shape at the bottom of Zac Efron’s abs. Those are the lower abs.
What Exercise Should I Do?
Lying Leg Raises. Start by lying on your back with your hands under your low back/the top of your butt. This will help protect your lower back from getting injured. Then, lift your legs off the ground, keeping them as straight as possible as you bring them up to 90 degrees. Then, SLOWLY lower them back down to the ground. These are meant to be done slowly and carefully, so if you find yourself kicking around and screwing up your form, slow the hell down. Also, a lot of people tend to hold their breath when doing this exercise, but don’t. Inhale as you lift your legs up, and exhale as you lower. Your breathing makes a huge difference here, so don’t forget about that part.
4. Hamstrings
What are they?
Your hamstring muscles are located on the back of your legs, right under your butt and above your knees. People neglect their hamstrings because we’re so into squats and booty donkey kicks, but by strengthening your hamstrings, you’ll actually help tone your butt at the same time. Plus, if you’re into spinning, you’ll get SO much better at it by strengthening your hamstrings. Like, your FlyWheel score will literally double.
What Exercise Should I Do?
Swiss Ball Hamstring Curls. This exercise is based on using a swiss ball or stability ball, but if your gym doesn’t have one, this can also work using TRX bands or the rowing machine. Begin on the floor by lying on your back with your feet up on top of the ball. You want your ankles to be on top of the ball when your legs are fully extended. Raise your hips off the ground, keeping your weight in your shoulders and your feet. Then, flex your knees, pulling the ball inward toward your body while squeezing the backs of your legs. Once the ball is “curled” inward, straighten out your legs again, rolling it outwards. Do 10 reps, then take a quick break and do another 10.
5. Inner Core Muscles
What are they?
Let’s clear something up. There’s a difference between your ab muscles and your core muscles. You can do a thousand unweighted sit-ups everyday, but that doesn’t necessarily mean you’re strengthening your core. Your pelvic floor, for example, is part of your inner core, and it’s important to strengthen these inner muscles—not only to make us better at planking, but also to pretend our internal organs and actually have better control over our bladder. Most women don’t even know about these muscles, but they’re super important, especially if you plan on giving birth at some point in your life.
What Exercise Should I Do?
Oppose Arm and Leg Raises. Aside from your gyno-prescribed kegels, it’s important to work on core stability to work these inner muscles, and working opposite sides of your body at once is the best way to challenge your core. Starting on your hands and knees, lift your right arm out in front of you and your left leg out behind you. Hold for five seconds, and then return to starting position, preparing to do the same on the other side. Try doing five reps on each side and remember to keep your core tight the entire time.
6. Back Extensor Muscles
What are they?
These muscles make up your lower back, and if you’re used to doing ab workouts, squats, deadlifts, or even spinning, you’ve probably had some pain in your lower back at one point or another. This is because these muscles are easily injured if you don’t warm up before exercising. Your extensor muscles are connected to your spine and to your glute muscles, and you’ll find that once you get stronger in your lower back region, picking things up and other regular activities will actually get easier.
What Exercise Should I Do?
Hyperextensions. Most gyms have a specific bench that these are performed on, but any regular bench will do the trick if you’re limited. Lie down with your stomach on the bench and your head facing the floor. If you’re on the hyperextension bench, put your feet under the ankle pads. With your body straight, put your arms behind your head or crossed on your chest and bend slowly forward at the waist while keeping your back flat. Then, slowly raise your torso back to your starting position, and remember not to round your spine or swing your torso. If you’re advanced, hold a weighted plate at your chest for extra resistance. Either way, remember to go slow and take your time on your way down and up.
Images: Geert Pieters / Unsplash. Giphy (5)
