Let’s face it. You’re not going to the gym just for the fun of it. You’re most likely showing up because you want to get stronger, look and feel better, or just try to make up for everything you ate over the weekend. But just showing up to the gym isn’t enough. It helps if you know which moves are best for your key muscle groups.
But how do you know exactly which moves you should do in any workout to see the results you want? That’s where Sharita Jennings, fitness expert and creator of GetFitLikeThat.com, comes in. Sharita put together a list of her favorite moves for every part of your body – at least, the main muscle groups.
Sharita’s favorite moves are a great place to start in any strength training routine. Put some of these moves together for a total body workout, or devote a day to upper body strength and another to lower body strength if you want to focus more attention on one part of the body at a time.
Favorite Move for Biceps: Top Half Bicep Curl
This move is small, but keeps your biceps engaged the entire time, making it a powerful way to sculpt your muscles. For this move, start half way through your curl, with elbows bent 90 degrees next to your sides. Keep the palms facings upward as you curl the barbell or weights up toward your collar bone. Slowly lower to start, not letting those elbows fall past the 90 degree point.
Favorite Move for Triceps: 1 Arm Tricep Kickback
If you work your biceps, you want to be sure to even out by working the opposing muscles in the back of the arm, your triceps. For this move, stand in a lunge until your back is flat, or kneel on a bench to achieve a flat back. The key is to begin with your elbow as high and still as you can for the whole move. Then extend your arm behind you, lifting the weight up towards the ceiling. Then slowly lower to start. Your elbow should be the highest point throughout this move.
Favorite Move for Shoulders: Single Arm Press
A shoulder press is probably one of the first moves you think of when working your shoulders. But switching to one arm at a time forces you to work your obliques and allows you to go a little bit heavier since all your attention is focused on one side at a time. Grab a medium to heavy dumbbell and hold the weight up with your elbow bent 90 degrees, like a half field goal sign. Straighten that arm up so that the weight goes up towards the ceiling. When you bring the weight back down, don’t let the elbow drop past that 90 degree point so that your shoulders remain engaged.
Favorite Move for Back: Single Arm Rows
There are tons of moves for the back, as the back is made up of a number of muscles to hold you upright all day long. Rows attack the middle back and the large latissimus muscles, so you’ll get a lot out of this move. First, grab a heavier weight because these muscles are stronger than you think. Start by kneeling on a bench, or in a plank and pull the weight up until your elbow is bent 90 degrees. Then lower the weight until your arm is straight again. Focus on using only your back muscles to get the weight up and move through the move slowly.
Favorite Move for Chest: Push Ups
The push up is a classic move that never goes out of style. To perfect your push up, squeeze through the core and glutes as you start in push up position. Keep your hands at chest level to ensure you’re working the right muscles. Start at the bottom of the push up and concentrate those muscles on the upward part of the move until your arms are straight. Then slowly lower your chest towards the ground. Aim to bring your chest and nose just a few inches from the floor, along with the rest of your body.
Favorite Move for Core: Ab Circles
This move is tiny but hardcore, and can engage multiple parts of your abdominal muscles, especially the lower abs, which tend to be a trouble area. For this move, lie on your back with your hands under your lower back for support. Lift your feet about 3 inches off the floor, then begin to trace a circle in the air with your feet straight ahead. Continue to make this circular motion until your core can take no more. For an extra challenge, try lifting your head and shoulders off the floor to hit your upper abs at the same time!
Favorite Move for Quads: Lunge Walks
This dynamic move is one that can really be done anywhere, and will absolutely get your quads in shape after just a few rounds. You can do this with or without weights depending on your fitness level. Start by stepping forward into a lunge with your right foot, with both knees bent to a 90 degree angle, and just a few inches from the ground. Then step forward into a lunge with your left foot. Pause for a few seconds between each step to keep your form in tact. Continue to walk forward until those quads fall off!
Favorite Move for Hamstrings and Glutes: Glute Bridge
The glute bridge has a lot of variations, each one creating an added challenge for your glutes and hamstrings, which are found in the back of your thighs. These muscles are essential for supporting you in explosive movements or just getting around without pulling anything. Glute bridges work your lower back, thighs, and glutes all in one. You can try them on the floor or with your feet propped on a bench or chair. Just be sure to press through your heels (or heel) as you use your hamstrings to lift your hips off the floor. Focus your attention on your legs and glutes, rather than your back as you lift and lower your hips to the floor.
Sharita Jennings is a health policy attorney, ACE certified group fitness instructor and nutrition specialist. She leads fitness classes in Washington, DC and provides online coaching and tips on her site, GetFitLikeThat.com.
By subscribing, you consent to receive emails from BlackDoctor.com. You may unsubscribe at any time. Privacy Policy & Terms of Service.
