Best Exercises for the Upper Abs

Whether you are trying to tone up your midsection or build those six-pack abs, there is one muscle group that you can’t overlook – the upper abs.

The upper abs are commonly seen as one of the last parts to develop, which can be frustrating for many people. However, with a few simple exercises, it is possible to tone up your upper abs and get that toned six-pack look you have always wanted. Here are some of the best exercises for the upper abs:

Read More: The Perfect Abs Workout (Sets and Reps Included)

1. Best Exercises for the Upper Abs – Bicycle Crunches

Bicycle crunches are a great exercise for the upper abs, as they engage both your upper and lower abs while also working your obliques. To perform bicycle crunches, lie flat on your back with your hands behind your head and legs lifted at a 45-degree angle.

Source: Ant Haynes

Then, lifting your shoulder blades off the ground and crunching in toward one another, reach with one arm to touch the opposite knee. Repeat this motion on the other side, alternating sides in a bicycle pedaling motion.

2. Side Plank with Leg Lifts

Another great exercise that engages both the upper and lower abs is side plank with leg lifts. This exercise is great for developing the obliques, which are crucial in toning up your midsection.

To perform this exercise, lie on one side with one forearm on the ground and one leg on top of the other. Then, slowly lift your hips off the floor and hold this position for a few seconds before lowering back down. Once you have reached the bottom position, lift your top leg up and hold for another few seconds. Repeat this motion until you have completed your set.

3. Best Exercises for the Upper Abs – Hanging Leg Raises

If you are looking to focus on your upper abs, then hanging leg raises are an excellent exercise to try. This simple exercise targets the upper abs while also engaging your lower abs, obliques, and even your arms.

To perform hanging leg raises, simply hang from a pull-up bar with your knees slightly bent and raise your legs until they are parallel to the ground. Hold this position for a few seconds before lowering them back down and repeating the movement.

4. Best Exercises for the Upper Abs – Crunches on an Exercise Ball

Crunches on an exercise ball are another great way to tone up your upper abs. This exercise engages your entire core, making it a great choice for those looking to tone up their midsection.

To perform crunches on an exercise ball, lie flat on the ground with your upper back on exercise ball. Place your hands behind your head and bend at the elbows so that you are looking forward. Then, crunch up toward your knees, squeezing your abs in as you move.

5. Best Exercises for the Upper Abs – Reverse Crunches

Reverse crunches are an excellent exercise to tone up your upper abs and also work your lower abs and obliques.

To perform reverse crunches, lie on the ground with your hands at your side and legs extended up in the air. Then, slowly bend at the knees and curl your hips off of the ground while you pull your knees in toward your chest. Hold this position for a few seconds before returning to the starting position and repeating the movement.

6. V-Ups

If you are looking to add an additional element of core engagement, then V-ups are a great exercise to try.

To perform V-ups, lie flat on the ground with your arms extended above you and legs straight out in front of you. Then, slowly raise your legs and arms until they are fully extended above your head, squeezing your abs as you lift. Hold this position for a few seconds before returning to the starting position and repeating the movement.

7. Best Exercises for the Upper Abs – Bird Dogs

Bird dogs are an excellent exercise for developing your upper abs, as well as your lower abs and obliques.

To perform this exercise, lie on the ground with your hands at your side and knees bent. Then, lift your right arm and left leg off of the ground, squeezing your abs to hold this position stable. Hold this position for a few seconds before returning to the starting position and repeating the movement with the opposite arm and leg.

8. Best Exercises for the Upper Abs – Leg Lifts

Leg lifts are a great exercise for developing the lower abs and obliques, which are crucial for a strong core.

This exercise is simple, but you will be sure to feel it working in just a few reps. To perform this exercise, lie flat on the ground with your hands at your side and legs extended straight out. Then, raise your legs until they are parallel to the ground. Hold this position for a few seconds before lowering them back down and repeating the movement.

9. Jackknife Sit-Ups

Jackknife sit-ups are another great exercise to tone up your upper abs and give you that chiseled look that you are after.

To perform this exercise, lie on your back with your legs extended straight out in front of you and your hands behind your head. Then, raise your arms and legs off of the ground while squeezing your abs in and curling up toward your knees, so that your hands and feet touch. Hold this position for a few seconds before slowly returning to the starting position and repeating the movement.

10. Planks

Planks are an excellent exercise for developing your entire core, including your upper abs. This simple exercise will have you feeling the burn in your core muscles in no time. To perform this exercise, lie flat on the ground with your elbows supporting your upper body and face down.

Source: Unsplash

Then, squeeze your abs and extend your legs back behind you so that your body is parallel to the ground. Hold this position for a few seconds before returning to the starting position and repeating the movement.

While these exercises will help you tone up your upper abs, it is also important that you focus on maintaining a healthy diet as well. The foods that you eat will have a significant impact on your body and overall health, so be sure to include plenty of fruits, vegetables, and lean protein in your diet. In addition, be sure to drink plenty of water and avoid foods that are high in sugar and unhealthy fats. Following this advice in conjunction with your exercise routine will help you achieve the toned and chiseled abs that you are after.

As you can see, there is no shortage of exercises available to you that will help you tone up your upper abs. So, no matter what your fitness level is or how much time you have to devote to exercise, you can use these exercises to get the results that you are after.

Read More: 5 Highly Effective CrossFit Abs Workouts you can do at Home

No matter your age and current fitness level, wrist and forearm exercises should be an important part of your daily routine.

Not only do the muscles in your arms help to support your weight and move weight, but they also play a part in moving your shoulders and neck. Some of the most popular exercises for this region include forearm curls, hand grip exercises, forearm extensions, and wrist stretches.

Whether you are looking to improve your overall fitness or simply want to strengthen these smaller muscles to help you with lifting, these 10 best wrist and forearm exercises should be a part of your regular routine:

Read More: 3 Tough Forearm Workouts for Bigger Arms

1. Wrist and Forearm Exercises – Barbell Reverse Biceps Curl

Believe it or not, a small exercise like a barbell reverse biceps curl can help to strengthen and tone your wrists, forearms, and arms. What makes this exercise so effective is that it places a lot of emphasis on the muscles in your wrist and forearm, helping them to become more toned and strong. It is recommended that you perform this exercise several times a week to achieve the best results.

To perform this exercise, start by holding a barbell with an underhand grip and your elbows at your sides. Then, slowly curl the weight up, keeping your wrists in a neutral position as you do so. Repeat this exercise 10-15 times, rest, and then repeat it a second time.

2. Wrist and Forearm Exercises – Pull Ups

Pull-ups are another great exercise for strengthening your wrists, forearms, and arms. In particular, pull-ups are effective at working the muscles in your wrist and forearm because you have to grip the bar with your hands as you pull yourself up.

To perform a pull-up, start by standing on a sturdy bar or pull-up bar and gripping it with your hands in an overhand grip. Then, use your arms to pull yourself up until your chin is over the bar. Try to do at least 10 pull-ups, resting in between each set as needed.

3. Wrist and Forearm Exercises – Palms-up wrist curl

Another great exercise for strengthening your wrists and forearms is the palms-up wrist curl. The great thing about this exercise is that you can do it pretty much anywhere, whether you are at the gym or at home. All you need is a barbell or dumbbell.

To perform a palms-up wrist curl, hold a weight plate or dumbbell with an overhand grip and your palms facing up. Then, slowly raise the weight while keeping your forearms and wrists in a stationary position. Repeat this exercise 10-15 times, rest, and then repeat it a second time.

4. Wrist and Forearm Exercises – Forearm Extensions

Forearm extensions are another great exercise that is perfect for targeting and toning your wrists and forearms. To perform this exercise, you will need either a set of dumbbells or a weight plate.

Start by sitting on a bench with your arms at your sides and your palms facing forwards. Then, bend your elbows slightly and hold the weight in your hands. Slowly extend your arms, making sure to keep them close to your body as you do so. Hold for a few seconds and then return to the starting position. Repeat this exercise 10-15 times.

5. Wrist and Forearm Exercises – Wrist Roller

A simple yet effective exercise for toning your wrists and forearms is the wrist roller. The way it works is by using your body weight to help strengthen and tone these smaller muscles, making it a great exercise for beginners or those who are looking for a less intense workout. To perform the exercise, you will need either a wrist roller or an old-fashioned towel with a weight tied to one end. Start by holding the weight with your palms facing downwards and extending your arms. Then, slowly roll the weight up by simply twisting your wrists. Repeat this exercise 10-15 times.

6. Behind-the-Back Barbell Wrist Curl

Another great exercise for your wrists and forearms is the behind-the-back barbell wrist curl. This exercise can be performed using either a barbell or a set of dumbbells, and it is an excellent way to target your wrists and forearms for maximum results. To perform this exercise, start by sitting on a bench with your arms at your sides and your forearms resting on the bench.

Then, hold a barbell or set of dumbbells with your palms facing upwards and your wrists over the edge of the bench. Slowly curl them up, keeping your wrist in a neutral position throughout the motion. Repeat 10-15 times and then rest before repeating this exercise a second time.

7. Wrist and Forearm Exercises – Crab Walk

A great exercise for targeting your wrists and forearms is the crab walk. This exercise works by using resistance to help tone these smaller muscles, making it a great way to get in a full workout without having to use any extra equipment. To perform the crab walk, place your palms on the floor and push your body up into a crab position. Then, walk forward by simply lifting one foot at a time off the floor and taking small steps forward. Repeat this exercise 10-15 times.

8. Wrist and Forearm Exercises – Dead Hangs

A simple yet effective exercise for toning your wrists and forearms is the dead hang. This exercise can be performed using a pull-up bar or a set of monkey bars and it is an excellent way to get in a quick full-body workout.

To perform this exercise, simply grab onto a pull-up bar or monkey bars and hang with your legs slightly bent. Hold the position for as long as you can and repeat a couple of times.

9. Wrist and Forearm Exercises – Reverse Curls

Another great exercise for targeting your wrists and forearms is the reverse curl. This exercise works by using your body weight to help tone these smaller muscles, making it perfect for beginners or those who are looking for a less intense workout. To perform this exercise, start by lying on your back on the floor and hold a dumbbell in each hand with your palms facing upwards. Then, slowly curl your arms up towards your chest, making sure to keep your elbows close to your body as you do so. Hold for a few seconds and then return to the starting position. Repeat this exercise 10-15 times.

10. Farmer’s Walk

Last but not least, a great exercise for toning your wrists and forearms is the farmer’s walk. This exercise works by using your body weight to help tone these smaller muscles, making it perfect for beginners or those who are looking for a less intense workout. To perform this exercise, simply hold a set of dumbbells with both hands and walk for a few minutes. Make sure to keep your core engaged and your spine straight throughout the motion. Repeat this exercise a few times to get a full workout.

Conclusion

As you can see, there are many different exercises that you can do to target your wrists and forearms for an effective and toned look. To get the most out of these exercises, make sure to try them out at least a few times per week and also drink plenty of water to stay hydrated and promote muscle growth.

Read More: 10 Best Exercises to Build Arm Strength and Muscle

How Men Can Lose Belly Fat: 3 Effective Strategies

It’s no secret that belly fat can be stubborn and difficult to get rid of. From genetics to lifestyle factors, there are a number of things that may contribute to the accumulation of belly fat. Most of the time, though, men are at a disadvantage when it comes to getting rid of this stubborn fat.

The reason for this is simple – men tend to store more fat in their midsection than women. It’s believed that this is due to the influence of testosterone, a hormone that can slow down fat loss and increase the amount of body fat you store. In order to lose belly fat, then, it’s important to adopt healthy habits and implement effective strategies that help you burn this excess fat.

Read More: 5 Best Tips for Losing Belly Fat

While there are many different methods for losing belly fat, some techniques work better than others. In this article, we’ll take an in-depth look at some of the most effective strategies on how men can lose belly fat, including:

1. How Men Can Lose Belly Fat – Eat a healthy diet focused on nutrient-dense foods

It’s no secret that a healthy diet is key when it comes to losing weight – but this principle is especially important when it comes to losing stubborn belly fat. By focusing on nutrient-dense foods that support fat loss, such as lean proteins, healthy fats, and plenty of fruits and vegetables, you can give your body the nutrients it needs to shed excess fat and sculpt a toned, lean physique.

Source: Julia Larson / Pexels

So, why is eating a healthy diet so important for losing belly fat? For one thing, it can help to stabilize your blood sugar levels and keep cravings at bay. This, in turn, can help you to stick with your diet and avoid mindless snacking or overeating that may lead to weight gain.

In addition, by eating nutrient-dense foods that support fat loss, you can give your body the fuel it needs to start burning excess fat from your midsection. Some of the best foods for losing belly fat and promoting weight loss include lean proteins, healthy fats, complex carbohydrates, and plenty of fruits and vegetables.

Some of the best choices include lean proteins like chicken, turkey, and fish, as well as healthy fats like avocados, nuts, and seeds. Additionally, incorporating plenty of fruits and vegetables into your diet can help you meet your nutritional needs, while also providing your body with the vitamins and minerals it needs to boost fat loss.

The foods that you should avoid if you want to lose belly fat include refined carbs, sugar, processed snacks, and foods high in saturated fats. By avoiding these foods and focusing on including nutrient-dense options in your diet, you can give your body the fuel it needs to start burning excess fat from your midsection.

2. How Men Can Lose Belly Fat – Incorporate regular exercise into your routine

Another key strategy in how men can lose belly fat is to incorporate regular exercise into your routine. While exercise alone won’t lead to major weight loss, it can help you burn calories and fat, making it easier to shed excess belly fat. Moreover, regular exercise can also help you tone and sculpt your muscles, further enhancing the appearance of your midsection.

One of the best types of exercise for losing belly fat is high-intensity interval training (HIIT). This type of exercise involves alternating periods of high-intensity exercise that get your heart rate up with periods of low-intensity recovery. This type of exercise is especially effective at targeting stubborn fat and has been shown to be more effective than traditional cardio exercise at promoting weight loss.

Not only does this type of exercise help you burn calories, but it can also significantly improve your overall fitness level. By increasing your overall fitness, you can make it easier to stick with a regular exercise routine and continue to see results – even as you start to lose belly fat.

For the best results, it’s important to include both cardio exercise and strength training in your routine. By incorporating both types of exercise, you can not only burn excess fat but also help to build and sculpt lean muscles that give your midsection a more defined, toned appearance.

3. How Men Can Lose Belly Fat – Practice mindful eating habits

Finally, in order to lose belly fat and achieve your weight loss goals, it’s important to practice mindful eating habits. While this may seem like a simple concept, it can be difficult to put into practice on a daily basis. However, by making an effort to focus on your food and tune into your body’s hunger cues, you can make better food choices and avoid overeating.

One effective way to practice mindful eating is to eat slowly and mindfully. This means taking the time to savor your food, chewing each bite thoroughly, and focusing on how it tastes and feels. This can help you to truly appreciate the food that you’re eating, while also giving your body time to register that it’s full.

Another important part of mindful eating is tuning into your body’s hunger and fullness cues. By getting in touch with how you feel physically, you can better understand your body’s needs and make more informed food choices. For example, if you’re feeling especially hungry or tired, it may be better to have a small snack than skip it altogether.

Final Thoughts – How Men Can Lose Belly Fat

As men look to lose belly fat, there are a number of effective strategies that they can utilize. Some of the best choices include incorporating plenty of fruits and vegetables into your diet, incorporating regular exercise into your routine, and practicing mindful eating habits. With these strategies in place, you can give your body the fuel it needs to start burning excess fat from your midsection. Additionally, you can also work to build and sculpt lean muscles that give your body a more defined appearance overall.

Most importantly, you need to stay committed to your goals and stick with your healthy habits in order to see results. Whether you’re just starting out or have been working on losing belly fat for a while, remember that slow and steady progress is always the best way to achieve your goals. With these tips in mind, you can start achieving the lean, toned midsection that you’ve always dreamed of.

Read More: 14 Tricks On How To Lose Belly Fat Effortlessly

The upper abs play a vital role in your overall core strength. You need to exercise these muscles to get that strong and sculpted look you desire. It can be challenging, however, to find the right exercises that are both effective and easy to perform.

Best Bodyweight Exercises for the Upper Abs

Upper abs are often the most difficult area to target when trying to tone your stomach. It’s almost as if they have a mind of their own and no matter how much you diet or how many crunches you do, they just don’t seem to respond.

The good news is that there are some great exercises you can do to target your upper abs and finally start seeing the results you want. You do not need to spend hours in the gym or lift heavy weights to achieve a toned and defined upper stomach.

Read More: Best Bodyweight Ab Workout for a Six Pack (400 Reps)

Here are ten of the best bodyweight exercises for the upper abs:

1. Bodyweight Exercises for the Upper Abs – Squats

Squats target the entire core, including the upper abs. To perform a squat, stand with your feet hip-width apart and your arms at your sides. Lower your body by bending at the knees, keeping your back straight and your chest lifted. Return to a standing position, then repeat.

2. Bodyweight Exercises for the Upper Abs – Plank

The plank is a great exercise for toning the entire abdominal area, including the upper abs. To perform a plank, get into a push-up position, but with your elbows bent and close to your body. Hold this position for 30 seconds, then rest for 30 seconds. Repeat as many times as you can, aiming for at least 3 sets.

3. Bodyweight Exercises for the Upper Abs – Mountain climbers

Mountain climbers are a great way to work your entire core, including the upper abs. Start in a push-up position, but with your hands resting on an elevated surface, such as a bench or low table. Bring your right knee forward under your body and toward your left elbow, then quickly switch sides. Repeat as many times as you can.

4. Bodyweight Exercises for the Upper Abs – Bicycle crunches

Bicycle crunches are another great exercise for targeting the upper abs. To perform a bicycle crunch, lie on your back with your hands behind your head and your knees bent. Lift the shoulder blades off of the floor, then alternate bringing your left elbow toward your right knee and your right elbow toward your left knee. Continue alternating sides for 30 seconds, then rest for 30 seconds. Repeat as many times as you can.

Source: Courtesy of CrossFit Games

5. Bodyweight Exercises for the Upper Abs – Knee tucks

If you’re looking for a challenging exercise that targets the upper abs, knee tucks are a great choice. To perform this exercise, hang from a pull-up bar or other elevated surface, with your feet off the ground. Bring your knees toward your chest, then slowly lower back down to starting position. Repeat 15 times, aiming for at least 3 sets.

6. Bodyweight Exercises for the Upper Abs – Spiderman abs

Spiderman abs are an advanced variation of the traditional crunch/sit-up that targets all areas of the core, including the upper abs. To perform this exercise, start in a push-up position. Bring your left knee forward to your left elbow, then immediately bring your right leg forward to your right elbow. Repeat as many times as you can, aiming for at least 3 sets.

7. V-ups

V-ups is one of the most effective exercises to build upper abs. To perform these, lie on your back with your legs off the ground and your arms extended overhead. Lift both your legs and upper body together, reaching for the toes with your hands. Lower back down to starting position, then repeat as many times as you can.

8. Bodyweight Exercises for the Upper Abs – Reverse crunches

Reverse crunches are a great exercise for targeting the upper abs and working your entire core. To perform reverse crunches, lie on your back with your hands behind your head and your knees bent. Lift the shoulder blades off of the floor, then pull in your abs as you curl your tailbone toward the ceiling, contracting the upper abs. Slowly uncurl back down to starting position, then repeat for 30 seconds. Rest for 30 seconds, then repeat as many times as you can.

9. Russian twists

Next on the list of top bodyweight exercises for the upper abs is the Russian twists. To perform this exercise, sit down on the floor with your knees bent and your feet off the ground. Lean back slightly, keeping your back straight. Hold a medicine ball or weight in both hands, then slowly rotate from side to side for 30 seconds.

10. Hanging leg raises

Hanging leg raises are another great exercise for targeting the upper abs and working your entire core. To perform this exercise, hang from a pull-up bar or other elevated surface with your legs together and your feet off the ground. Cross your legs at the ankles, then slowly lift your legs straight up in front of you. Try to keep the rest of your body still as you hold this position for 30 seconds, then slowly lower your legs back down. Repeat as many times as you can, aiming for at least 3 sets.

11. Side planks

No list of bodyweight exercises would be complete without side planks – one of the most effective and challenging core exercises out there. To perform the side plank, lie on your side with your feet together and your arm underneath you to support your body weight. Lift your body up off the ground, supporting yourself with your forearm and the outer edge of your bottom foot. Hold this position for 30 seconds, then rest for 30 seconds. Repeat as many times as you can.

12. Windshield wipers

Windshield wipers need to be part of your workout if you’re looking to target your upper abs as they not only work those hard-to-reach muscles but also the entire core.

To perform windshield wipers, lie on your back with your legs extended and your arms lifted off the ground. Slowly bring one leg up and over the other, lowering it to the ground as your torso twists. Alternate between legs for 30 seconds, then rest for 30 seconds. Repeat as many times as you can.

Conclusion

Doing these exercises 2-3 times per week will help you to tone your upper abs and finally start seeing the results you want. Remember to focus on quality over quantity and be sure to keep your abs engaged throughout the entire movement. Breathe deeply and move slowly to get the most out of each exercise.

Read More: Abs 101 – The Best Step by Step Six Pack Plan (Targets every Area)

It’s no secret that lifting weights is one of the best ways to build muscle. Whether you’re doing bodyweight exercises or lifting free weights, having some kind of resistance training in your routine is important for reaching your fitness goals.

Source: Depositphotos

But what kind of weights should you be lifting? Many people love to lift free weights, like dumbbells or barbells. But there is another type of weight that is gaining popularity among those looking to build muscle quickly: kettlebells.

Kettlebells are small, round weights that have a handle on the top so you can easily grip them and lift them. Because they are small and compact, kettlebells are an excellent choice for home workouts. And unlike free weights, you can do a lot of different exercises with kettlebells, making them a versatile choice for anyone looking to build muscle.

Read More: 15 Brutal Kettlebell Workouts to Destroy Weakness and Burn Fat

What Makes Kettlebell Exercises Effective for Building Muscle?

Kettlebell exercises are popular for building muscle and toning the body because they are such a great total-body workout. They use your whole body to perform each movement, so you engage every muscle in your body while lifting the kettlebell. This means that even the smaller muscles groups around your shoulders and in your arms will be getting a great workout every time you use a kettlebell for an exercise.

Source: Courtesy of CrossFit Inc.

Another benefit of using kettlebells for building muscle is that you can use kettlebell exercises as part of your cardio workout. Since many kettlebell exercises involve moving the weight quickly in a swinging motion, you can get your heart pumping and improve your cardiovascular health at the same time as you build muscle.

And finally, using kettlebells for building muscle is easy and convenient. You can easily perform each exercise without having to worry about a lot of equipment or heavy weights, as you would with free weights. Plus, since kettlebells are so compact and portable, you can bring them with you anywhere you go so you can get in a quick workout anytime, anywhere.

So if you’re ready to start building muscle and toning your body with kettlebells, read on to learn about some of the best kettlebell exercises for building muscle:

1. Kettlebell Exercises for Building Muscle – Swings

Kettlebell swings are one of the most effective kettlebell exercises for building muscle. They work your core, glutes, and legs all at once, making them a great choice for anyone looking to get stronger and build muscle.

To do kettlebell swings, start by holding the kettlebell with both hands. Squat down a little bit and then stand back up, using your hips to swing the kettlebell up above your head. Then, lower the kettlebell back down between your thighs and repeat. It’s important to keep your core engaged and your back straight throughout the movement.

2. Kettlebell Exercises for Building Muscle – Goblet Squats

Goblet squats are another great exercise for building muscle. This move works your glutes, quads, hamstrings, and core all at once to give you a full-body workout in just a few minutes. What’s more, they burn more calories than other types of squats, making them an ideal choice for anyone looking to lose weight.

To do a goblet squat, hold the kettlebell in front of your chest with both hands. Squat down until your thighs are parallel to the floor, and then stand back up. Make sure you keep your core engaged the entire time so that you don’t arch your back.

3. Kettlebell Exercises for Building Muscle – Turkish Get-Ups

Turkish get-ups are another effective exercise that works almost every muscle in your body. This move requires a little more coordination than other kettlebell exercises, so it might take you a few tries to get the hang of it. But once you do, this is one of the best kettlebell exercises for building muscle and toning your body.

Source: Courtesy of CrossFit Inc.

To do a Turkish get-up, start by lying on your back. Hold the kettlebell in one hand, and then push yourself up into a sitting position so that you are facing the ceiling with your knees bent and feet flat on the floor. Then using momentum, stand up completely while still holding onto the kettlebell. Slowly bring your legs back down to the floor, and then lie back down. Repeat.

4. Kettlebell Exercises for Building Muscle – Windmills

Windmills are another great exercise for building muscle with kettlebells. This move works your core and shoulders, as well as your glutes and hamstrings, making it a great choice for anyone looking to tone up their entire body.

Start by gripping the kettlebell in one hand, with your arm fully extended above your head. Squat down, and then begin to stand up while keeping the weight over your shoulder. Lower yourself back down into a squatting position, but don’t put the weight back on the ground yet. Instead, hinge forward from your hips and let the weight slowly lower down to the ground, so that you are leaning forward with your torso parallel to the floor. Then push yourself back up into a standing position while holding onto the kettlebell before starting over again.

5. Kettlebell Exercises for Building Muscle – Kettlebell Rows

Finally, consider adding kettlebell rows to your workout routine. This move works your upper back and arms, making it a great choice for building muscle in those areas.

To do a kettlebell row, grip the kettlebell with one hand, and then bend forward at your hips so that you are leaning forward with your torso parallel to the floor. Then begin to pull the weight up toward your chest. Squeeze your shoulder blades together as you do this, and make sure to keep your core engaged. Then slowly lower the weight back down toward the ground.

Final Thoughts

With so many great kettlebell exercises out there, it can be hard to know which ones are best for building muscle and toning your body. But the five exercises listed above are some of the most effective options. So if you’re looking to get in shape and achieve your health and fitness goals, be sure to give these exercises a try! They are sure to help you build the strong, fit body you’ve always wanted.

Read More: Perfect 12-Minute Kettlebell Workout for Faster Fat Loss

Best Exercises for the Upper Abs

Whether you are trying to tone up your midsection or build those six-pack abs, there is one muscle group that you can’t overlook – the upper abs.

The upper abs are commonly seen as one of the last parts to develop, which can be frustrating for many people. However, with a few simple exercises, it is possible to tone up your upper abs and get that toned six-pack look you have always wanted. Here are some of the best exercises for the upper abs:

Read More: The Perfect Abs Workout (Sets and Reps Included)

1. Best Exercises for the Upper Abs – Bicycle Crunches

Bicycle crunches are a great exercise for the upper abs, as they engage both your upper and lower abs while also working your obliques. To perform bicycle crunches, lie flat on your back with your hands behind your head and legs lifted at a 45-degree angle.

Source: Ant Haynes

Then, lifting your shoulder blades off the ground and crunching in toward one another, reach with one arm to touch the opposite knee. Repeat this motion on the other side, alternating sides in a bicycle pedaling motion.

2. Side Plank with Leg Lifts

Another great exercise that engages both the upper and lower abs is side plank with leg lifts. This exercise is great for developing the obliques, which are crucial in toning up your midsection.

To perform this exercise, lie on one side with one forearm on the ground and one leg on top of the other. Then, slowly lift your hips off the floor and hold this position for a few seconds before lowering back down. Once you have reached the bottom position, lift your top leg up and hold for another few seconds. Repeat this motion until you have completed your set.

3. Best Exercises for the Upper Abs – Hanging Leg Raises

If you are looking to focus on your upper abs, then hanging leg raises are an excellent exercise to try. This simple exercise targets the upper abs while also engaging your lower abs, obliques, and even your arms.

To perform hanging leg raises, simply hang from a pull-up bar with your knees slightly bent and raise your legs until they are parallel to the ground. Hold this position for a few seconds before lowering them back down and repeating the movement.

4. Best Exercises for the Upper Abs – Crunches on an Exercise Ball

Crunches on an exercise ball are another great way to tone up your upper abs. This exercise engages your entire core, making it a great choice for those looking to tone up their midsection.

To perform crunches on an exercise ball, lie flat on the ground with your upper back on exercise ball. Place your hands behind your head and bend at the elbows so that you are looking forward. Then, crunch up toward your knees, squeezing your abs in as you move.

5. Best Exercises for the Upper Abs – Reverse Crunches

Reverse crunches are an excellent exercise to tone up your upper abs and also work your lower abs and obliques.

To perform reverse crunches, lie on the ground with your hands at your side and legs extended up in the air. Then, slowly bend at the knees and curl your hips off of the ground while you pull your knees in toward your chest. Hold this position for a few seconds before returning to the starting position and repeating the movement.

6. V-Ups

If you are looking to add an additional element of core engagement, then V-ups are a great exercise to try.

To perform V-ups, lie flat on the ground with your arms extended above you and legs straight out in front of you. Then, slowly raise your legs and arms until they are fully extended above your head, squeezing your abs as you lift. Hold this position for a few seconds before returning to the starting position and repeating the movement.

7. Best Exercises for the Upper Abs – Bird Dogs

Bird dogs are an excellent exercise for developing your upper abs, as well as your lower abs and obliques.

To perform this exercise, lie on the ground with your hands at your side and knees bent. Then, lift your right arm and left leg off of the ground, squeezing your abs to hold this position stable. Hold this position for a few seconds before returning to the starting position and repeating the movement with the opposite arm and leg.

8. Best Exercises for the Upper Abs – Leg Lifts

Leg lifts are a great exercise for developing the lower abs and obliques, which are crucial for a strong core.

This exercise is simple, but you will be sure to feel it working in just a few reps. To perform this exercise, lie flat on the ground with your hands at your side and legs extended straight out. Then, raise your legs until they are parallel to the ground. Hold this position for a few seconds before lowering them back down and repeating the movement.

9. Jackknife Sit-Ups

Jackknife sit-ups are another great exercise to tone up your upper abs and give you that chiseled look that you are after.

To perform this exercise, lie on your back with your legs extended straight out in front of you and your hands behind your head. Then, raise your arms and legs off of the ground while squeezing your abs in and curling up toward your knees, so that your hands and feet touch. Hold this position for a few seconds before slowly returning to the starting position and repeating the movement.

10. Planks

Planks are an excellent exercise for developing your entire core, including your upper abs. This simple exercise will have you feeling the burn in your core muscles in no time. To perform this exercise, lie flat on the ground with your elbows supporting your upper body and face down.

Source: Unsplash

Then, squeeze your abs and extend your legs back behind you so that your body is parallel to the ground. Hold this position for a few seconds before returning to the starting position and repeating the movement.

While these exercises will help you tone up your upper abs, it is also important that you focus on maintaining a healthy diet as well. The foods that you eat will have a significant impact on your body and overall health, so be sure to include plenty of fruits, vegetables, and lean protein in your diet. In addition, be sure to drink plenty of water and avoid foods that are high in sugar and unhealthy fats. Following this advice in conjunction with your exercise routine will help you achieve the toned and chiseled abs that you are after.

As you can see, there is no shortage of exercises available to you that will help you tone up your upper abs. So, no matter what your fitness level is or how much time you have to devote to exercise, you can use these exercises to get the results that you are after.

Read More: 5 Highly Effective CrossFit Abs Workouts you can do at Home

Whether you’re looking to improve your athletic performance, sculpt your booty, or simply tone up a bit, it’s important to include glute-focused exercises in your workout routine. It’s no secret that strong glutes are essential to a good body – they help control every movement you make, from walking to running and even sitting!

Weighted exercises are a great way to firm and sculpt your glutes, improving the shape and tone of your bottom. There are many great exercises out there that will help you tone and strengthen your glutes, but some stand out more than others. In this article, we’ll take a look at 10 of the top weight-bearing exercises for your glutes.

Read More: 9 Best Exercises For A Nice Butt – Free Glutes Workout

1. Top Weighted Exercises for the Glutes – Weighted Squat

We all know that squats are the go-to exercise for building strong, shapely glutes. But adding weight to this classic move will amp up its effectiveness. To do a weighted squat, simply add weights to your normal squat routine – you can use dumbbells, kettlebells, or any other weights you have available. Hold your weights at shoulder height or with your arms crossed in front of your chest, and squat down until your thighs are parallel to the floor.

Hold for a moment, and then rise back up to a standing position. Keep your back straight as you squat, and make sure to squeeze your glutes as you stand back up.

2. Top Weighted Exercises for the Glutes – Weighted lunges

Another great way to target your glutes is with weighted lunges. This exercise is a great way to improve balance, strength, and flexibility in your lower body. To do a weighted lunge, hold weights at your sides, and take a large step forward with your right leg. Bend both knees as you lower down until your right knee is just above the floor. Keep your left leg straight, and focus on squeezing your glutes as you press back up to the starting position. Then switch legs and repeat on the other side.

3. Top Weighted Exercises for the Glutes – Weighted Step Ups

Step-ups are a great way to build strength and tone your glutes. To do weighted step-ups, you’ll need to find a sturdy bench or box that is at least as tall as your knee. Hold weights at your sides or with your arms crossed in front of your chest, and place one foot on the bench. Press straight up through your heel to lift yourself onto the bench. Then lower back down to the ground, keeping your knee behind your toes as you do so.

4. Top Weighted Exercises for the Glutes – Weighted Donkey Kicks

This exercise is great for building both flexibility and strength in your glutes. To do weighted donkey kicks, get on all fours on a mat or carpeted surface – your hands should be shoulder-width apart, and your knees hip-width apart. Hold a weight or dumbbell in one hand, and then raise that leg up behind you. Focus on squeezing your glutes as you lift your leg, keeping the knee bent at a 90-degree angle. Hold for a moment, and then lower your leg back down to the starting position. Do reps on one side before switching to the other.

5. Top Weighted Exercises for the Glutes – Weighted Bridge

The bridge is another great exercise for targeting your glutes and improving flexibility and strength. To do a weighted bridge, lie flat on your back with your knees bent and feet flat on the floor. Hold weights at your sides, and then lift your hips up into the air. Focus on squeezing your glutes for strength, and hold for a moment before lowering back down to the starting position.

6. Top Weighted Exercises for the Glutes – Glute Bridge March

This is a great exercise for targeting your glutes and improving balance and flexibility. To do a glute bridge march, lie on your back with your knees bent and feet flat on the floor. Hold weights at shoulder height or with your arms crossed in front of your chest, and squeeze your glutes as you lift one knee up off the ground. Hold for a moment, and then lower your leg back down before repeating on the other side.

7. Deadlifts

Deadlifts are another great exercise for building strength and toning your glutes. To do a deadlift, stand with your feet hip-width apart and hold weights at your sides or in front of your chest. Hinge at the hips and bend forward, until you’re looking at the floor in front of you. Keep your back flat and your eyes on the floor in front of you as you lower down. Squeeze your glutes as you stand back up to the starting position.

8. Squats With Pulse

This exercise combines the benefits of both squats and lunges, helping to tone your glutes and strengthen your core. To do squats with a pulse, stand with your feet hip-width apart and hold weights at shoulder height or in front of your chest. Bending at the knees and hips, lower down into a squat – make sure to keep your back straight as you do so. Then squeeze your glutes as you pulse up and down.

9. Side Lunges With a Weighted Twist

This exercise is a great way to combine strength training and core stability. To do side lunges with a twist, stand with your feet hip-width apart and hold a weight at your chest, or with both hands extended out in front of you. Take a big step to the right, and lower down until your right knee is bent at a 90-degree angle. Then twist your torso to the left, keeping your weight in the heel of your back foot. Bring your torso back to the center and then stand back up to the starting position. Repeat on the other side, making sure to keep your shoulders square as you twist.

10. Sumo Squats with a Rotation

To target different muscles in your glutes and core, try sumo squats with a rotation. Begin standing with your feet wider than hip-width apart and turn your toes out to a 45-degree angle. Hold your weights at shoulder height or in front of your chest. Lower down into a sumo squat, and then twist to the right as you come up to the starting position. Repeat on the other side, making sure to keep your shoulders square as you twist.

Conclusion

If you’re looking to build strength and tone your glutes, these are some of the best weighted exercises you can try. They cover a variety of movements and combine toning with cardio to help you get the best results. So give them a try today and start building stronger, firmer glutes!

Read More: 9 Butt Exercises Better than Squats

This shoulder-strengthening exercise targets all sides of the deltoid muscles and more. It can be done with light or heavy weights, making it perfect for both beginners and more experienced gym-goers.

Not only does the dumbbell upright row build muscle, but it also has a number of other benefits. Keep reading to learn more about this exercise, including how to do it properly and what muscles it works.

Read More: 4 Tips on How To Fix Your Upright Row to Increase Shoulder Size

Benefits of the Dumbbell Upright Row

The dumbbell upright row is great for strengthening and toning your shoulders. It also has a number of other benefits, including:

– Improves posture: Poor posture is a common problem, especially if you spend a lot of time sitting at a desk. The upright row can help to correct this by strengthening the muscles in your upper back and shoulders. As a result, you’ll stand taller and look more confident.

– Improves shoulder mobility: This exercise can help improve your range of motion, making it easier to perform everyday activities such as reaching for a high shelf.

– Reduces the risk of injury: Stronger shoulders can help to protect your joints from injury, particularly if you participate in sports that involve overhead movements such as tennis or swimming.

– Builds core strength: The upright row is a great exercise for working the abs and obliques. Core strength is important for stabilizing the spine and pelvis, and can improve balance and coordination.

– Improves balance: Balance is important for everyday activities such as walking and standing. The upright row can help improve your balance by strengthening the muscles in your legs, hips, and core. Most importantly, the dumbbell upright row requires you to use both sides of your body equally, which can help improve your balance and coordination.

– Increases range of motion: If you have tight muscles or reduced range of motion, this exercise can help increase flexibility and improve your overall movement, making everyday activities such as reaching and lifting easier.

The Technique: How to Do the Dumbbell Upright Row

Before you start, it’s important to choose the right weight. If you’re a beginner, start with light dumbbells. As you get stronger, you can gradually increase the weight.

1. Start by standing with your feet shoulder-width apart and your knees slightly bent.

2. Hold a dumbbell in each hand, letting them hang at arm’s length by your sides.

3. Keeping your back straight and your core engaged, lift the dumbbells straight up, along your body, until they are chest high.

4. Squeeze your shoulder blades together at the top of the move, then slowly lower the dumbbells back to the starting position.

5. That is one rep. Perform as many as your training program advises.

Tips for Perfecting Your Technique

Performing the dumbbell upright row with perfect technique is important to avoid injury and get the most out of the exercise. Here are a few tips to help you perfect your technique:

– Maintain a straight back: It’s important to keep your back straight throughout the exercise. This will protect your spine from injury and help you to engage your core muscles. Avoid rounding your back by engaging your core muscles and keeping your chest up.

– Use a staggered stance: Placing one foot slightly in front of the other can help you maintain balance and stability. It also helps to keep your back straight, so be sure to engage your core muscles.

– Use a neutral grip: Holding the dumbbells with a neutral grip (palms facing each other) puts less stress on the shoulders and is easier on the wrists. As a result, it’s a good option for beginners or those with shoulder problems.

– Keep your elbows close to your body: This helps to target the muscles in your shoulder and avoid putting stress on the elbow joint.

– Don’t swing the dumbbells: The weight should move in a straight line, and should not swing back and forth. Swinging the weights puts unnecessary stress on the lower back and can lead to injury.

– Use a slow and controlled motion: Avoid using momentum by moving the weights slowly and with control. It’s always better to use lighter weights and perfect your technique than to go too heavy and risk injury.

Dumbbell Upright Row: Muscles Worked

The dumbbell upright row is a great exercise for targeting the muscles in your shoulders. It also works with several other muscle groups, including the:

– Lateral deltoids: These are the muscles on the sides of your shoulders that give them their rounded shape.

– Anterior deltoids: These are the muscles in the front of your shoulders that help you to raise your arms in front of you.

– Trapezius: This large muscle extends from the base of your neck to the middle of your back. It helps to stabilize your shoulders and upper back.

– Biceps brachii: These are the muscles in the front of your upper arms.

– Serratus anterior: This muscle extends along the sides of your ribs and helps to stabilize your shoulder blades.

Wrapping Up

Stronger shoulders can improve your posture, reduce pain, and make everyday activities easier. The dumbbell upright row is a great exercise for targeting the muscles in your shoulders and upper back. By using the proper technique and choosing the right weight, you can safely and effectively perform this exercise to achieve your fitness goals.

Start with a light weight and perfect your technique before increasing the amount of weight you use. Remember to breathe throughout the exercise and focus on engaging your core muscles to protect your lower back. Give the dumbbell upright row a try and see how it can help you achieve strong, defined shoulders.

Read More: The Best Science-Based Shoulder Workout for Size and Symmetry

Most experts agree that the best way to make lasting changes is to take it slow and focus on one thing at a time. Trying to change too many things at once is often overwhelming, and can lead to feeling stressed and overwhelmed. This can actually make it harder to stick to your goals in the long run.

Read More: How Much Protein-Rich Food Do You Need to Eat?

How to Build Good Habits for Life

It’s important to remember that change is a process, and it takes time. There will be setbacks along the way, but if you keep your eye on the prize and don’t give up, eventually you will reach your goals. With that in mind, here are a few tips on how to build good habits for life, sport, and healthy eating:

Set realistic goals

How to build good habits for life? Turn your goals into simpler and attainable tasks.

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Don’t try to change everything at once. Focus on one or two things that you want to change and set realistic goals. For example, if you want to eat healthier, your goal might be to eat more fruits and vegetables or to cook more meals at home. It’s important to be specific so that you can measure your progress.

Being vague won’t help you stick to your goals. For example, saying you want to “eat healthier” is not as specific as saying you want to “eat three servings of fruits and vegetables every day.”

If your goal is too general, it will be harder to stay on track. Hitting the gym three times a week is a more specific goal than saying you want to “exercise more.”

How to Build Good Habits for Life – Eat 5-6 small meals a day

Eating smaller meals more often is a good way to control your hunger and make sure you’re getting the nutrients your body needs. It can also help you avoid overeating, which can lead to weight gain. Planning your meals in advance can help make sure you’re getting the right mix of nutrients.

Smaller meals also tend to be easier to digest than large meals, so you’ll have more energy to power through your day. If you’re trying to lose weight, eating smaller meals can also help boost your metabolism. Most importantly, you need to make sure that each meal contains a balance of protein, carbohydrates, and healthy fats. This way, you’ll stay satisfied and have sustainable energy throughout the day.

Read More: 7 Healthy Eating Habits All Fitness Enthusiasts Should Follow

Incorporate healthy fats into your diet

Healthy fats are an important part of a balanced diet. They help you absorb essential vitamins, keep your skin and hair healthy, and provide your body with energy. However, not all fats are created equal.

Saturated fats, which are found in animal products like butter and cheese, can raise your cholesterol levels and increase your risk for heart disease. Trans fats, which are found in processed foods like cookies and crackers, can also raise your cholesterol levels and increase your risk for heart disease.

On the other hand, unsaturated fats, which are found in fish, nuts, and seeds, can actually help improve your cholesterol levels and reduce your risk for heart disease. So, when you’re incorporating healthy fats into your diet, be sure to choose unsaturated fats over saturated and trans fats.

Get Enough Protein – How to Build Good Habits for Life

Protein is an important nutrient that helps your body repair and builds muscle tissue. It’s also necessary for a healthy immune system. If you’re not getting enough protein, you may experience fatigue, muscle weakness, and a decreased appetite.

It’s important to get protein from a variety of sources, including lean meats, poultry, fish, tofu, legumes, and eggs. If you’re vegetarian or vegan, it’s especially important to make sure you’re getting enough protein.

Drink plenty of water

Water is essential for good health, and it’s also a great way to get fuller on fewer calories. Drinking water before meals can help you eat less, and it’s also been shown to boost metabolism. Aim to drink eight glasses of water a day, and more if you exercise regularly or are in a hot climate.

Make time for breakfast

If you want to know how to build good habits for life, begin the day with a healthy breakfast. Skipping breakfast can make you more likely to overeat later in the day. That’s because when you skip meals, your body goes into “starvation mode” and starts to store calories instead of burning them.

Eating breakfast jump-starts your metabolism and gives you energy to power through your day. It doesn’t have to be a big meal, either. A bowl of whole-grain cereal with milk or a piece of fruit and some yoghurt is all you need. Eggs are also a great option, as they’re packed with protein and nutrients. It’s all about starting your day off right!

Get active for 30 minutes a day

Exercise is important for both physical and mental health. It can help reduce stress, improve your mood, and boost your energy level. Just 30 minutes of moderate exercise a day is all you need to see benefits. It doesn’t have to be all at once, either. You can break it up into three 10-minute sessions throughout the day.

You don’t have to go to the gym to get active. Taking a brisk walk, going for a bike ride, or even playing with your kids or pets are all great ways to get moving. It’s important to find an activity that you enjoy so that you’re more likely to stick with it. Think about what kinds of things make you happy and try to incorporate them into your daily routine.

Read More: Workout at Home – 14 Workouts, Additional Exercises and Extra Tips

Make time for yourself – How to Build Good Habits for Life

It’s important to make time for yourself every day to do things you enjoy. This can help reduce stress and improve your mood. If you’re struggling to find time for yourself, try waking up 30 minutes early or going to bed 30 minutes later so you can have some time to yourself.

Many people find it helpful to schedule their “me time” into their day, just like they would any other appointment.

This can help you make sure you don’t forget to take care of yourself. Your “me time” can be anything you want, whether it’s reading, taking a bath, taking a walk, or anything else that brings you joy. Make sure it’s something you look forward to so that you’re more likely to stick with it.

Stick to a sleep schedule

Getting enough sleep is important for both physical and mental health. When you’re well-rested, you’re more likely to have the energy to exercise, eat healthy foods, and stick to your goals. Most adults need seven to eight hours of sleep a night.

To help you get enough sleep, stick to a regular sleep schedule. Go to bed and get up at the same time every day, even on weekends. This can help train your body to wind down so you can fall asleep more easily.

Wrapping Up

Building a healthy lifestyle doesn’t have to be complicated. By following these simple tips, you can make small changes that will lead to big results. Just remember to be patient, as it takes time to develop new habits. And don’t be too hard on yourself if you slip up – we all make mistakes. Just get back on track and keep moving forward!

Read More: Should You Eat Fruits While Working Out?

Undoubtedly, growing strong and muscular shoulders is a common goal for many weightlifters. However, just like any other muscle group, your shoulders need to be trained with a variety of exercises and consistently challenged with progressive overload to grow.

Whether you’re looking to add some variety to your shoulder workouts or you’re simply searching for a new and challenging way to build strength, pressing variations are a great place to start. They allow you to work all three heads of the shoulder–the anterior, medial, and posterior–and can be done with a variety of implements, such as dumbbells, barbells, and kettlebells.

Read More: 5 Best Shoulder Pressing Exercises for Strength

That being said, there are many different ways that you can perform a shoulder press, each with its own unique benefits. In this article, we’ll take a look at some of the best shoulder press variations for strength building.

Best Shoulder Press Variations

Dumbbell Shoulder Press

The dumbbell shoulder press is a great exercise for building strength and muscular endurance in the shoulders. This exercise can be done with one dumbbell or two, depending on your preference and level of strength.

To perform the dumbbell shoulder press, stand tall with feet shoulder width. Holding a dumbbell in each hand at shoulder level, press the weights straight overhead until your arms are fully extended. Lower the dumbbells back down to shoulder level and repeat for 8-12 repetitions.

Kettlebell Shoulder Press

The kettlebell shoulder press is a great exercise for developing strength and power in the shoulders. This exercise can be done with one kettlebell or two, depending on your strength level.

To perform the kettlebell shoulder press, start by standing with your feet hip-width apart and the kettlebell(s) racked at shoulder level. Grab the kettlebell with one hand and press it straight overhead, extending your arm until it is fully extended. Lower the kettlebell back down to shoulder level and repeat for 8-12 repetitions before switching sides.

Barbell Shoulder Press

The barbell shoulder press is a classic exercise that challenges the anterior and medial head of the shoulder. This exercise can be done with a variety of barbells, such as a standard barbell, an Olympic barbell, or a trap bar.

Here’s how to do the barbell shoulder press:

Start by standing with your feet hip-width apart and the barbell racked at shoulder level. Grab the barbell with an overhand grip, keeping your hands shoulder-width apart. Press the barbell straight overhead, extending your arms until they are fully extended. Lower the barbell back down to shoulder level and repeat for 8-12 repetitions.

Seated Dumbbell Shoulder Press

Yes, the dumbbell shoulder press is so good that it is twice in our list of best shoulder press variations. This one is the seated version, which is a great exercise for targeting the medial head of the shoulder. This exercise can be done with one dumbbell or two, depending on your strength level.

So how do you do the seated dumbbell shoulder press? It’s actually pretty simple:

Start by sitting on a bench with your back straight and your feet flat on the ground. Holding a dumbbell in each hand at shoulder level, press the weights straight overhead until your arms are fully extended. Lower the dumbbells back down to shoulder level and repeat for 8-12 repetitions.

Dumbbell Lateral Raise

The dumbbell lateral raise targets the lateral head of the shoulder. This exercise can be done with one dumbbell or two, depending on your preference and level of strength.

Here’s a quick rundown of how to do the dumbbell lateral raise:

Start by standing with your feet hip-width apart and a dumbbell in each hand. Holding the dumbbells at your sides, raise your arms out to the sides until they are parallel with the ground. Lower the dumbbells back down to your sides and repeat for 8-12 repetitions.

Overhead Dumbbell Triceps Extension

Although primarily an arm exercise, the overhead dumbbell triceps extension is great for targeting the posterior head of the shoulder. This exercise can be done with one dumbbell or two, depending on your strength level.

To perform the overhead dumbbell triceps extension, start by sitting on a bench with your back straight and your feet flat on the ground. Holding a dumbbell in each hand, press the weights overhead until your arms are fully extended. From here, bend your elbows and lower the dumbbells behind your head. Extend your arms and repeat for 8-12 repetitions.

Barbell Front Raise

Next in our list of best shoulder press variations is the barbell front raise. If you want to target the anterior head of the shoulder, try this one. This exercise can be done with a variety of barbells, such as a standard barbell, an Olympic barbell, or a trap bar.

To perform the barbell front raise, start by standing with your feet hip-width apart and the barbell racked in front of you at shoulder level. Grab the barbell with an overhand grip, keeping your hands shoulder-width apart. Press the barbell straight overhead, extending your arms until they are fully extended. Lower the barbell back down to shoulder level and repeat for 8-12 repetitions.

Dumbbell Rear Lateral Raise

The dumbbell rear lateral raise is a great exercise for targeting the posterior head of the shoulder. This exercise can be done with one dumbbell or two, depending on your strength level.

To do the dumbbell rear lateral raise, start by standing with your feet hip-width apart and a dumbbell in each hand. Holding the dumbbells at your sides, raise your arms out to the sides until they are parallel with the ground. Lower the dumbbells back down to your sides and repeat for 8-12 repetitions.

Wrapping Up

The shoulder press is a great exercise for building strong and muscular shoulders. However, there are a variety of different ways that you can perform the shoulder press to target different parts of the shoulder.

It’s always a good idea to mix up your exercises and try different variations to keep your workouts fresh and avoid plateaus. Keep this list of best shoulder press variations bookmarked somewhere and return to it every couple of weeks. By incorporating some of these variations into your shoulder press routine, you can build stronger and more defined shoulders. Happy lifting!

Read More: 8 Best Shoulder Exercises for Mass When Training at Home

Whether you’re trying to lose weight, build muscle, or just improve your overall health, what you eat before bed can have a big impact. It’s important to choose foods that will help you sleep well and give you the energy you need to stay active during the day. As you consider what to eat before bed, keep in mind that different people have different needs. Some might need a light snack while others may need a more substantial meal.

Source: Deposit Photos

However, there are a few things to keep in mind when choosing bedtime snacks. First, you want to choose something that is relatively low in calories and fat. As you sleep, your body will be working to process and store the nutrients from your snack, so you don’t want to overburden it with too much food.

Second, you want to choose a snack that contains some protein. Protein is essential for repairing and rebuilding your muscles, and it can also help to promote a feeling of fullness. By including some protein in your bedtime snack, you’ll help your body recover from your workout and stay satisfied until breakfast.

Finally, you want to avoid sugary snacks before bed. Sugar can cause disruptions in your sleep and make it more difficult to fall asleep.

Read More: 10 Healthier Foods to Fuel Fat Loss and Improve Physical Performance

With those guidelines in mind, here are some of the best snacks to eat before bed for health and fitness:

1. Foods to Eat Before Bed – A Small Handful of Nuts

Nuts are a great source of protein and healthy fats. They can help you feel satisfied and full, making them an ideal snack before bed. Just be sure to choose a variety that is relatively low in calories, such as almonds or pistachios. Pistachios, in particular, are a good choice because they contain l-tryptophan, an amino acid that can help promote sleep.

It’s also important to limit yourself to a small handful. Nuts are high in calories, so eating too many can negate the benefits of your bedtime snack. Make sure to be mindful of your portion size and only eat a small amount. It’s also a good idea to avoid nuts that are coated in sugar or salt.

2. Foods to Eat Before Bed – A Hard-Boiled Egg

Eggs are another great source of protein, and they also contain vitamins and minerals that are essential for good health. Hard-boiled eggs make a convenient and easy snack to eat before bed.

What’s more, eggs can help you feel full and satisfied. This is due to their high protein content, which takes longer to digest than other types of food. This means you’ll be less likely to wake up feeling hungry in the middle of the night. Just be sure not to add too much salt or fat to your eggs. Too much salt can cause water retention and make it more difficult to sleep, while too much fat can add unnecessary calories.

3. Foods to Eat Before Bed – A Small Bowl of Oatmeal

Oatmeal is a whole grain that is packed with nutrients. It’s also a good source of fiber, which can help you feel full and satisfied. The carbohydrates in oatmeal can help promote the release of serotonin, a hormone that can promote sleep.

Keep in mind that oatmeal doesn’t have to be boring. There are many ways to make it more interesting, such as adding fruit, nuts, or spices. Just be sure to avoid adding too much sugar. Too much sugar can cause disruptions in your sleep and make it more difficult to fall asleep.

4. A slice of Whole-Wheat Toast with Peanut Butter

Whole-wheat toast is a complex carbohydrate that will help you sleep better. Peanut butter is a good source of protein and healthy fats. It can also help to promote a feeling of fullness.

Just be sure to choose a peanut butter that is relatively low in sugar. Some brands of peanut butter can be high in sugar, which can cause disruptions in your sleep. Also, be mindful of your portion size. Peanut butter is high in calories, so you don’t want to eat too much.

5. Foods to Eat Before Breakfast – A Bowl of Yogurt

Yogurt is a great source of protein and calcium. It can also help to promote a feeling of fullness. Choose a yogurt that is low in sugar and add some fresh fruit for a nutritious snack.

Yogurt is also a good source of probiotics. Probiotics are live bacteria that are good for your gut health. They can also help to promote better sleep while improving your overall health.

6. Foods to Eat Before Bed – Protein Smoothie

A protein smoothie is a quick and easy way to get the nutrients you need before bed. Simply combine your favorite protein powder with milk or water and a few ice cubes.

If you’re looking for a little extra flavor, you can add fruit, peanut butter, or spices. It’s all about finding what you like and making it work for you. By adding a protein smoothie to your nightly routine, you’ll be sure to get the nutrients you need to sleep well and wake up feeling refreshed.

7. A Small Piece of Fruit

Fruit is a good source of vitamins, minerals, and fiber. It’s also relatively low in calories. A small piece of fruit, such as an apple or a banana, makes a healthy snack before bed.

It’s always best to eat fruit that is in season. This way, you’ll get the most nutrients possible. You can also buy frozen fruit and thaw it out when you’re ready to eat it.

8. A Handful of Dried Fruit

Dried fruit is a good source of fiber and nutrients. It’s also relatively low in calories. Just be sure to choose a dried fruit that is unsweetened. They tend to be less processed and have fewer added sugars.

Dried fruit makes a great snack before bed. You can also add it to yogurt or oatmeal for an extra boost of nutrients.

9. Foods to Eat Before Bed – A Cup of Soup

Soup is a light and healthy option for a bedtime snack. Choose a variety that is low in sodium and contains vegetables and lean protein. Make sure to avoid cream-based soups, as they can be high in fat and calories.

10. Foods to Eat Before Bed – A Glass of Milk

Milk is a good source of calcium and protein. It can also help you sleep better. You can drink milk cold or warm it up for a soothing bedtime drink.

If you’re lactose intolerant, you can choose lactose-free milk or plant-based milk, such as almond milk. Just be sure to check the label to make sure it doesn’t have too much sugar.

Final Thoughts

There are many different bedtime snacks that can help you sleep better. The key is to choose options that are high in nutrients and relatively low in calories. By adding a bedtime snack to your nightly routine, you’ll be sure to get the nutrients you need to sleep well and wake up feeling refreshed.

Read More: Healthier Foods to Eat for Training and Weight Loss

No matter how much we work out our arms always seem to lag behind the rest of our body in terms of size and strength. It’s almost like they have a mind of their own!

The problem is, most people don’t know how to properly train their arms to get the results they want. They either don’t lift enough weight, or they use too much weight and don’t focus on the mind-muscle connection.

Source: Photos Courtesy of CrossFit / Dave Castro

Many people believe that to build bigger arms you have to focus on your biceps. However, this simply isn’t the case. To build bigger, more defined arms, you have to focus on working all of the muscles in your arms – including your triceps.

The triceps are a large muscle group that extends from the back of your shoulder all the way down your arm. To properly work this muscle, you need to use a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t control the movement.

Whether you’re looking to add some serious size to your arms or simply want to tone and sculpt your triceps, the dumbbell kickback is the perfect exercise for you.

Read More: How to Get Bigger Arms in 22 Days (GUARANTEED)

What is Dumbbell Triceps Kickback?

The dumbbell triceps kickback is a great exercise for targeting the triceps muscle group. This exercise can be done with one arm or both arms at the same time.

If you want to focus on one arm at a time, start by holding a dumbbell in your right hand and placing your left hand on a bench or chair for support. Keeping your upper arm stationary, extend your right elbow and press the dumbbell back until your arm is straight. Slowly return to the starting position and repeat.

If you want to work both arms at the same time, start by holding a dumbbell in each hand and placing your feet shoulder-width apart. Bend at your hips and lower your torso until it’s nearly parallel to the floor. Keeping your back straight, extend your elbows and press the dumbbells back until your arms are straight. Slowly return to the starting position and repeat.

Why is the Dumbbell Triceps Kickback Effective?

The dumbbell triceps kickback is an effective exercise because it allows you to target the triceps muscle group with a weight that is heavy enough to challenge your muscles, but not so heavy that you can’t control the movement.

This exercise can be done with one arm or both arms at the same time, which makes it a great exercise for those who want to focus on one arm at a time or for those who want to work both arms equally.

How to Make the Dumbbell Triceps Kickback More Effective

The dumbbell triceps kickback is a fairly simple exercise and you don’t need any fancy equipment to do it. However, there are a few things you can do to make the exercise more effective so that you can get the most out of it.

First, make sure to use a weight that is heavy enough to challenge your muscles. If you find that you can do more than 12 repetitions with a given weight, increase the weight. Many people make the mistake of using too light of a weight and not challenging their muscles enough.

Second, focus on keeping your upper arm stationary and only moving your forearm. This will help to ensure that you are targeting the triceps muscle group. It’s also important to keep your back straight and avoid swinging the weights. Remember to move slowly and with control. It’s all about quality, not quantity.

Finally, slowly return to the starting position. Don’t just drop the weight back down to your side. Instead, control the movement and really feel your triceps working as you return to the starting position. Once you reach the starting position, pause for a moment and then repeat.

Tips for Incorporating the Dumbbell Triceps Kickback Into Your Workout Routine

The dumbbell triceps kickback is a great exercise to add to your workout routine. It’s simple, effective, and can be done with very little equipment. Here are a few tips for incorporating the exercise into your routine:

1. Start by doing 2-3 sets of 10-12 repetitions. If you are using one arm at a time, alternate between arms. For example, do 10 repetitions with your right arm, then 10 repetitions with your left arm. On the other hand, if you are using two arms at a time, do all of the repetitions with one arm before moving on to the other arm. For example, do 10 repetitions with your right arm, then 10 repetitions with your left arm.

2. Add weight gradually. As you get stronger, you’ll be able to handle more weight. It’s important to increase the weight gradually so that you don’t overload your muscles and cause an injury.

3. Try different variations. There are many different ways to do the dumbbell triceps kickback. For example, you can try doing the exercise with one arm at a time or with two arms at a time. You can also try different grip variations, such as using an overhand grip or an underhand grip.

4. Incorporate other exercises. The dumbbell triceps kickback is just one exercise that you can do to target the triceps muscle group. Try incorporating other exercises, such as the triceps pushdown or the overhead triceps extension, into your routine to really work those muscles.

5. Be consistent. As with any exercise, the key to seeing results is consistency. Make sure to do the exercise regularly and you’ll see those muscles start to grow.

6. Focus on quality over quantity. Slow and controlled movements are key. It’s all about quality, not quantity. So, focus on doing the exercise with proper form and really feeling the muscles working.

4. Rest for 60-90 seconds between sets.

5. Include the exercise in your routine 2-3 times per week.

The Bottom Line

The dumbbell triceps kickback is a great exercise for building bigger arms, but it’s not the only one. Be sure to mix up your arm workouts and include a variety of exercises such as biceps curls, triceps extensions, and presses.

And remember, the key to success is consistency. Stay dedicated to your workout routine and don’t miss any workouts. If you do, you’ll be well on your way to achieving the strong, muscular arms you’ve always wanted.

Read More: 10 Best Dumbbell Exercises for Triceps

Source: Photo courtesy of CrossFit Inc.

Whether you’re looking to add some serious mass to your chest or just want to build a little bit of muscle, bench press is always going to be one of the best exercises that you can do. But, it’s also important to keep things fresh and not get stuck in a rut with your bench press routine.

Bench Press Variations

One way to do this is by using different variations of the bench press. By targeting your chest muscles from different angles, you can break through any plateaus you may be experiencing.

In this article, we’re going to go over some of the best bench press variations that you can use to build bigger, stronger pecs.

Read More: Simple Exercise to Boost Your Bench Press and Chest Strength

1. Dumbbell Bench Press

The first variation on our list is the dumbbell bench press. This exercise is great for a few different reasons. First, it allows you to focus on each side of your chest individually. This is helpful because it can help you to identify any imbalances that you may have.

Second, the dumbbell bench press is a great exercise for isolating your pecs. This is because there’s very little movement in your shoulders and triceps, meaning that your chest has to do most of the work. If you’re looking to add some serious mass to your pecs, then this is the exercise for you.

3. Incline Dumbbell Bench Press

Next up is the incline dumbbell bench press. This exercise is similar to the flat dumbbell bench press, but it’s performed on an incline bench. This slight adjustment to the angle of the bench puts more emphasis on your upper pecs.

If you’re looking to add some definition to your chest or create a fuller look, then this is the exercise for you. It’s also a great exercise to use if you’re trying to break through a plateau in your bench press routine.

4. Close Grip Bench Press

The close grip bench press is a variation of the standard bench press that’s performed with a narrower grip. This exercise puts more emphasis on your triceps, but it’s still a great exercise for hitting your chest.

Source: Alora Griffiths on Unsplash

What’s great about the close grip bench press is that it’s a compound exercise.

This means that you’re working multiple muscle groups at the same time, which is always going to be more efficient than isolating a single muscle group.

5. Decline Dumbbell Bench Press

The decline dumbbell bench press is the opposite of the incline dumbbell bench press. This exercise is performed on a decline bench, which puts your lower pecs under more tension.  It’s a great exercise for adding mass to your lower chest and developing that all-important beach body look.

Most importantly, the decline dumbbell bench press is a great exercise for breaking through any plateaus you may be experiencing. If you feel like you’ve hit a wall with your bench press routine, then this exercise is a great way to mix things up and give your chest a new challenge.

6. Wide Grip Bench Press

The wide-grip bench press is a variation of the standard bench press that’s performed with a wider grip. This exercise puts more emphasis on your outer pecs and is a great way to add some mass to your chest.

It’s also a great exercise for creating that V-shaped torso that’s so coveted by bodybuilders and fitness enthusiasts alike. If you’re looking to add some serious size to your chest, then this is the exercise for you.

7. Bench Press Variations – Swiss Ball Dumbbell Chest Press

The Swiss ball dumbbell chest press is a variation of the standard dumbbell bench press. The only difference is that you perform the exercise while lying on a Swiss ball. This slight change in position helps to engage your core muscles and stabilizers, making the exercise more challenging.

It’s also a great exercise for targeting your chest muscles from a different angle. If you’re looking for a way to mix things up and add some variety to your chest workout, then this exercise is a great option.

8. Bench Press Variations – Barbell Bench Press

The barbell bench press is the bread and butter of chest exercises. It’s a compound exercise that works your entire chest, as well as your shoulders and triceps.

The way to perform this exercise is to lie down on a bench press and grip the barbell with your hands about shoulder-width apart. From there, simply press the barbell up until your arms are fully extended, and then lower it back down to your chest.

This exercise is a true test of strength and is a great way to build mass in your chest. If you’re looking for the ultimate chest exercise, then the barbell bench press is it.

9. Bench Press Variations – Dumbbell Flyes

Dumbbell flyes are a great exercise for targeting your chest muscles. They’re also a great exercise for stretching out your pecs and giving them a good pump.

What’s great about dumbbell flies is that they can be performed with a variety of different grip widths. This allows you to target your chest muscles from different angles and really mix things up.

10. Bench Press Variations – Push-Ups

Last but not least, we have the good old-fashioned push-up. This exercise is a bodyweight exercise, meaning that you don’t need any equipment to do it.

Push-ups are a great way to work your chest, shoulders, and triceps all at the same time. They’re also a great exercise to do if you’re short on time or equipment. And, if you’re looking for a real challenge, you can always try doing them with one hand.

Bench Press Variations – Wrapping Up

Bench pressing is a great way to build muscle and strength in your chest. However, it’s important to mix things up and use a variety of different exercises to target your chest muscles from different angles.

Try incorporating some of the exercises on this list into your workout routine to really take your chest workout to the next level. No matter what level you’re at, there’s an exercise on this list that’s perfect for you.

Read More: 5 Bench Press Chest Workouts To Build Strength and Muscular Endurance

Building impressive abs isn’t easy. It takes time, dedication, and consistency.

Many people think that they can just do a few sit-ups each day and they’ll see results. Unfortunately, it doesn’t work that way. There are a number of different factors that contribute to getting impressive abs, and sit-ups are just one part of the equation.

It’s important to note that there are different types of sit-ups. The most common type is the crunch, which is where you lie on your back with your knees bent and your feet flat on the floor.

You then raise your shoulders off the ground and curl your torso up towards your knees. This is a great exercise for toning the abs, but it’s not going to give you the six-pack that you’re looking for.

For that, you’ll need to add weight to your sit-ups. This can be done with a weight plate or dumbbell, or even by holding a medicine ball or weight bar. The added weight will make the exercise more challenging and help to build muscle.

Read More: The Best Abs Workouts and Routines to Forge Strong Core Muscles

What is the Weighted Sit Up?

The weighted sit-up is a variation of the traditional sit-up. As the name suggests, this exercise involves holding a weight while performing a sit-up. This can be done with a weight plate, dumbbell, medicine ball, or weight bar.

It’s important to note that the weighted sit-up is a more advanced exercise. If you’re new to sit-ups, it’s best to start with the traditional crunch before moving on to this variation. Once you’re able to do a few sets of 20-25 sit-ups, you can then start adding weight to the exercise.

Adding weight to the sit-up will make it more challenging and help to build muscle. When done properly, this exercise can help to sculpt and tone the abs.

How to Perform the Weighted Sit Up

The weighted sit-up is performed in a similar manner to the traditional sit-up. However, instead of lying on your back with your knees bent and your feet flat on the floor, you will need to place a weight on your chest. You can use a weight plate, dumbbell, medicine ball, or weight bar.

Once you have the weight in place, lie down on your back with your knees bent and your feet flat on the floor. Raise your shoulders off the ground and curl your torso up towards your knees. Return to the starting position and repeat.

As with any exercise, it’s important to warm up before you begin. A good way to warm up for the weighted sit-up is to perform a few traditional sit-ups. This will help to get your muscles loose and ready for the added weight.

If you’re new to exercise, or if you haven’t performed this exercise in a while, it’s important to start slow and increase the weight gradually. It’s also a good idea to have a spotter when you’re first starting out.

Here’s a breakdown of how to perform the weighted sit-up:

1. Start by lying on your back on a mat or towel with your knees bent and your feet flat on the floor.

2. Place a weight plate, dumbbell, medicine ball, or weight bar on your chest.

3. Contracting your abs, raise your shoulders off the ground and curl your torso up towards your knees.

4. Reverse the motion and lower yourself back to the starting position.

5. Repeat for the desired number of repetitions.

Benefits of the Weighted Sit Up

The weighted sit-up is a great exercise for building strong abs. The added weight makes the exercise more challenging and helps to build muscle. This variation of the sit-up can also be used to target other muscle groups, such as the obliques and lower back. Let’s take a look at some of the benefits of the weighted sit-up in more detail:

Builds Muscle: The added weight makes the exercise more challenging and helps to build muscle.

Targets Multiple Muscle Groups: The weighted sit-up can be used to target the abs, obliques, and lower back.

Improves Posture: The weighted sit-up can help to improve your posture by strengthening the muscles in your core.

Relieves Back Pain: The weighted sit-up can help to relieve back pain by strengthening the muscles in your core.

Warms Up the Body: The weighted sit-up is a great exercise to use as a warm-up for other exercises.

Tips for Performing the Weighted Sit Up

Just like with any exercise, there are a few things you should keep in mind when performing the weighted sit-up. Here are a few tips to help you get the most out of this exercise:

1. Start Slow: If you’re new to this exercise, or if you haven’t performed it in a while, it’s important to start slow and increase the weight gradually.

2. Use a Spotter: It’s a good idea to have a spotter when you’re first starting out.

3. Use Proper Form: Be sure to use proper form when performing the exercise. This will help to prevent injury and ensure that you’re getting the most out of the exercise.

4. Don’t arch your back: As you curl your torso up towards your knees, be sure to keep your back straight. This will help to target the abs more effectively.

5. Breathe: Be sure to breathe throughout the exercise. This will help to prevent dizziness and keep your muscles oxygenated.

Source: Li Sun on Pexels

Weighted Sit Up Variations

There are a few different variations of the weighted sit-up that you can try. Here are a few of the most popular variations:

1. Anchored Sit-up: The anchored sit-up is performed by attaching a resistance band to a sturdy object, such as a post or piece of furniture. After the band is attached, lie down on your back and place your feet through the band.

2. Swiss Ball Sit-up: The Swiss ball sit-up is performed by placing your back on a Swiss ball. Then, place your feet on the floor and perform the exercise as you would a regular sit-up.

3. Dumbbell Sit-up: The dumbbell sit-up is performed by holding a dumbbell in each hand and placing your back on the floor. You can then proceed to perform the exercise as you would a regular sit-up.

4. Barbell Sit-up: The barbell sit-up is performed by holding a barbell in your hands and placing your back on the floor.

5. Plate Sit-up: The plate sit-up is performed by holding a plate in your hands and placing your back on the floor.

6. Kettlebell Sit-up: The kettlebell sit-up is performed by holding a kettlebell in your hands and placing your back on the floor.

7. Medicine Ball Sit-up: The medicine ball sit-up is performed by holding a medicine ball in your hands and placing your back on the floor.

8. Bodyweight Sit-up: The bodyweight sit-up is performed by lying on your back with your feet on the floor. From there, perform the exercise as you would a regular sit-up.

Final Thoughts

The weighted sit-up is a great exercise for targeting the abs, obliques, and lower back. It’s also a great exercise to use as a warm-up for other exercises. When performing the exercise, be sure to start slow and use proper form. There are also a variety of weighted sit-up variations that you can try.

If you’re looking for a challenging exercise to add to your workout routine, then give the weighted sit Up a try. You won’t be disappointed!

Read More: 8 Sit Up Abs Exercises to Build a 6 Pack and Strong Core

Complex carbs are made up of long chains of sugar molecules, while simple carbs are made up of only one or two sugar molecules.

Complex carbs are a slower-burning source of energy, which means they’re better for your blood sugar levels and can help you feel fuller for longer.

Whether you’re trying to bulk up or slim down, complex carbohydrates should be a staple in your diet. These macronutrients are essential for several bodily functions and can help you reach your fitness goals.

Complex carbs are found in whole grains, legumes, vegetables, and fruits. That being said, not all carbs are created equal. When you’re choosing complex carbs, it’s important to opt for unrefined or minimally processed options. Refined carbs have been stripped of their natural fibre and nutrients, making them less beneficial.

Read More: Best Science-Based Diet For Fat Loss

Where to Find Complex Carbs

It can be difficult to get enough complex carbs if you’re not eating the right foods. To make sure you’re getting enough of these essential macronutrients, here are five complex carbs you need to be eating:

1. Whole Grains

Whole grains are a good source of complex carbs, vitamins, minerals, and antioxidants. They’re also high in fibre, which can help with weight loss and digestion. It’s important to choose whole grains that are minimally processed, such as oats, quinoa, brown rice, and whole wheat bread.

To add more whole grains to your diet, try incorporating them into your breakfast routine. Oatmeal with fruit is a great way to start your day, or you could try whole wheat toast with peanut butter or avocado. For lunch, try a quinoa salad or brown rice and beans. And for dinner, opt for whole wheat pasta or a stir-fry with veggies and brown rice. It’s all about getting creative!

2. Beans and Legumes

Beans and legumes are other excellent source of complex carbs. They’re high in protein, fibre, and a variety of vitamins and minerals. Like whole grains, beans and legumes can help with weight loss and digestion.

Beans and legumes can be eaten on their own or added to other dishes. For instance, lentils make a great addition to soup or salad. You may also try black beans in a burrito or veggie chilli, or chickpeas in a Mediterranean-style salad.

3. Vegetables

Vegetables are another complex carb that is packed with nutrients like vitamins, minerals, and antioxidants. They’re also low in calories and high in fibre, which makes them great for weight loss.

Vegetables that are especially high in complex carbs include sweet potatoes, squash, carrots, and beets. Sweet potatoes, and orange foods in general, have been shown to increase muscle mass and help with fat loss.

To add more vegetables to your diet, try incorporating them into every meal. Add diced veggies to your omelette at breakfast, throw some on your salad at lunch, and roast them as a side dish at dinner. You could also try spiralizing vegetables to make zoodles (zucchini noodles), which make a great pasta substitute. There are endless ways to incorporate vegetables into your diet, and you’ll be getting all the benefits that come with them!

4. Fruits

Fruits are complex carbs that is high in vitamins, minerals, and fibre. They’re also a good source of antioxidants and phytochemicals, which are beneficial for health. Some fruits that are especially high in fibre include apples, bananas, and pears. They’re also a good source of vitamins C and A, which are important for immunity and vision, respectively.

Related: Can Eating Fruit Make You Fat?

To add more fruit to your diet, try incorporating them into your breakfast or lunch. For example, top your oatmeal with diced apples or bananas, or add berries to your yoghurt or salad. It’s also a good idea to snack on fruit between meals.

Whether you’re looking for a quick snack to appease your sweet tooth or something to tide you over until your next meal, fruit is always a great option!

5. Nuts and Seeds

Nuts and seeds are a good source of complex carbs, as well as healthy fats, protein, vitamins and minerals. They’re also a good source of fibre, which can help with weight loss and digestion. It’s important to choose nuts and seeds that are minimally processed and free of added sugar.

There are many ways to add nuts and seeds to your diet. You can add them to your breakfast or lunch, such as topping your oatmeal with almonds or adding sunflower seeds to your salad. You could also try snacking on them throughout the day. Just be sure to eat them in moderation, as they are high in calories.

Final Thoughts

Complex carbs are an important part of a healthy diet. They’re packed with nutrients and fibre and take longer to digest, making them a great choice for those trying to lose weight.

It’s important to eat complex carbs in moderation and to pair them with other healthy foods, such as protein and healthy fats. By doing so, you’ll be getting all the benefits that come with complex carbs.

There are many ways to add complex carbs to your diet, and the best way is to incorporate them into every meal. Try adding them to your breakfast, lunch, and dinner, or snack on them throughout the day. With so many options, there’s no excuse not to include complex carbs in your diet! It’s all about finding creative ways to work them into your favourite dishes, so get creative and enjoy!

Read More: How to Eat for Performance Vs Health Vs Looks

It’s often said that the best way to train your back is by doing pull-ups. But, if you’re like most people, pull-ups are probably not your favourite exercise. They’re tough!

That’s where the prone row comes in. The prone row is a great alternative to the pull-up, and it’s a great way to build strength in your back muscles. It can be done with a barbell, dumbbells, or even a TRX system.

It’s a great exercise for both beginner and advanced lifters.

The beauty of the prone row is that it can be scaled to your level of fitness. If you’re a beginner, you can start with a lighter weight. And, if you’re more advanced, you can add weight or do more reps.

In this article, we’ll discuss the benefits of the prone row, how to do the exercise properly, muscles worked and mistakes to avoid. Let’s get started!

How to Do the Prone Row

One of the great things about the prone row is that it’s a simple exercise. There’s not a lot of technique involved. Even as a beginner, you’ll be able to do this exercise with good form.

Here’s a step-by-step guide on how to do the prone row:

1. Load up your barbell and set it on the ground
2. Place the barbell below a bench. If the bench is not high enough, elevate it with a couple of weight bars
3. Lay on the bench in a prone position (with belly down)
4. Grab the barbell with a slightly wider-than-shoulder width grip
5. Retract your scapular
6. Contract your lats and pull the barbell towards your sternum
7. Pause briefly at the top of the movement
8. Lower the bar to initial position
9. That is one rep

Muscles Worked by the Prone Row

Here are the main muscle groups that the prone row works:

1. Latissimus dorsi: This is the largest muscle in the back. It’s responsible for extension, adduction, and internal rotation of the shoulder.
2. Teres major: This muscle is located beneath the latissimus dorsi. It’s responsible for extension and internal rotation of the shoulder.
3. Rhomboids: These muscles are located between the shoulder blades. They’re responsible for retraction and depression of the shoulder blades.
4. Trapezius: This muscle is located at the base of the neck. It’s responsible for elevation, depression, and retraction of the shoulder blades.
5. Erector spinae: This muscle group runs along the spine. It’s responsible for the extension of the spine.
6. Biceps brachii: This muscle is located on the front of the upper arm. It’s responsible for flexion of the elbow and supination of the forearm.
7. Triceps brachii: This muscle is located on the back of the upper arm. It’s responsible for the extension of the elbow.
8. Deltoids: This muscle is located on the shoulder. It’s responsible for abduction, flexion, and extension of the shoulder.

As you can see, this is a great exercise for working on a variety of muscle groups. Adding it to your workout routine can help to build strength and muscle in your back, shoulders, and arms.

Benefits of the Prone Row

Back pain is a common issue, and it can be caused by weak back muscles. Strengthening your back muscles can help to alleviate pain and improve posture.

The prone row is a great exercise for strengthening the back muscles. It’s especially beneficial for the lower back and shoulders. Here are some of the benefits of this exercise:

• It’s a great exercise for beginners

Pull-ups are one of the most challenging exercises that you can do. They require a lot of strength and coordination. If you’re new to lifting, or if you don’t have a lot of upper body strength, pull-ups can be tough.

The prone row is a great alternative to the pull-up. It’s a great exercise for beginners because it’s a little easier than the pull-up. It’s just as effective, but not as challenging.

• It’s a great exercise for advanced lifters

If you’re an experienced lifter, you can use the prone row to add variety to your workout routine. It’s also a great exercise for targeting specific muscle groups.

For example, if you want to focus on your lower back, you can use a narrower grip. Or, if you want to focus on your shoulders, you can use a wider grip. It’s all about finding what works best for you.

• It targets multiple muscle groups

The prone row is a compound exercise, which means it hits multiple muscle groups. In addition to working your back muscles, the prone row also works your arms and shoulders.

• It’s a great exercise for posture

We all want to have good posture. Unfortunately, poor posture is a common issue. A lot of us have jobs that require us to sit at a desk all day. This can lead to rounded shoulders and a hunched back.

The prone row is a great exercise for improving posture. A strong back is essential for posture and balance.

• It can help to relieve pain

The prone row can also help to relieve pain in the lower back and shoulders. If you have weak back muscles, you might experience some level of discomfort or pain. Strengthening your back muscles can help to alleviate that and even prevent future injuries.

Mistakes to Avoid

Although it sounds simple, there are a few mistakes you should avoid to get the best out of this movement.

• Full range of motion

If you are not bringing the barbell all the way to touching the bench or extending your arms fully, you are missing out on a few benefits of the exercise.

• Too heavy

This exercise will build serious back muscles, but you don’t need to go heavy to get the most out of it. In fact, if you go too heavy, you might lose form or technique which is detrimental in the long run.

• Mind-muscle connection

A simple way to make sure you are getting a good pump in this workout is to focus on squeezing your muscles and pausing for a second or two at the top of the movement.

How to Use the Mind-Muscle Connection for Growth

Conclusion

The prone row is a great exercise for building strength and muscle. It’s a simple exercise that anyone can do, and it has a lot of benefits. If you’re looking for a new exercise to add to your routine, give it a try!

Check out more content from BOXROX:

Best Back Workout to Hit Every Muscle

7 Best Back Exercises for Building Muscle

Back Exercises to Build Muscle and Strength for CrossFit Athletes

Eating the right foods will give you the energy you need to power through your run while eating the wrong foods can leave you feeling sluggish and exhausted.

It’s of crucial importance that you choose pre-run foods that are high in energy and easy to digest. This will ensure that your body has the fuel it needs to run at its best. It’s also important to eat these foods a few hours before your run so that your body has time to properly digest them.

Running Myths Debunked: How to Actually Get the Most Out of Your Training and Become a Better Runner

There are a few things to keep in mind when choosing pre-run foods. First, you’ll want to make sure that the foods you choose are high in carbohydrates. Carbohydrates are the body’s preferred source of energy and will help you to maintain a steady energy level throughout your run.

Which is Better: Carbs or Protein for Endurance

You’ll also want to make sure that the foods you choose are relatively low in fat and fibre. Both of these can be difficult for the body to digest and may cause stomach upset during your run. It’s important you choose something that will give you sustained energy rather than a quick sugar high that will lead to a crash later on.

Finally, you’ll want to make sure you eat a small portion. You don’t want to overdo it and end up feeling stuffed or sick during your run.

So, what to eat before running? Here are 5 pre-run foods that will give you the energy you need to power through your next run.

What to Eat Before Running

1. Oatmeal

Oatmeal is a classic pre-run food for a reason. It’s high in complex carbs and fibre which provides sustained energy. In fact, oatmeal contains 8-9 grams of protein per only .5 cup, making it one of the best pre-run foods for energy. It’s also easy to digest, so you won’t have to worry about feeling bloated or uncomfortable during your run.

Running on an empty stomach can be tough, so make sure to eat a bowl of oatmeal a few hours before your run. What makes oatmeal even better is that it’s a versatile food that can be easily customized to your liking. You can top it with fruit, nuts, or honey for an added boost of energy. Getting creative with your oatmeal toppings can also help you avoid pre-run boredom.

2. Bananas

Bananas are one of the best pre-run foods you can eat. They’re packed with nutrients like potassium and vitamin C and are a great source of quick-acting carbs for an energy boost. Bananas are also easy on the stomach, so you won’t have to worry about them causing any digestive issues during your run.

Eating a banana before a run is a great way to top off your energy levels and make sure you have enough fuel to power through your workout. You can eat it whole, slice it into your oatmeal, or even make a smoothie with one. It’s also a good idea to have a banana after your run as part of your post-run recovery meal.

3. Peanut butter and toast

Everybody loves a good PB & J, but did you know that peanut butter is also a great pre-run food? Peanut butter is a great source of healthy fats and protein, both of which are important for runners. The protein will help repair your muscles after your run while the healthy fats will give you sustained energy.

To get the most out of your pre-run meal, pair peanut butter with whole-grain toast. The carbs in the toast will give you a quick boost of energy while the peanut butter will provide lasting energy. You can also add some fruit to your toast for an extra nutrient boost.

4. Greek yoghurt

Greek yoghurt is a great pre-run food because it’s packed with protein and carbs. The protein will help repair your muscles after your run while the carbs will give you energy.

Greek yoghurt is also a good source of calcium, which is important for runners because it can help prevent injuries. It is a versatile food that can be eaten alone or used as a base for other pre-run meals. You can top it with fruit, granola, or honey for extra energy. Just make sure to avoid yoghurts that are high in sugar. The last thing you want is a sugar crash during your run.

5. Eggs

Eggs are a great pre-run food because they’re a good source of protein and healthy fats. The protein will help repair your muscles after your run while the healthy fats will give you sustained energy. Additionally, eggs are rich in leucine and amino acids, which is perfect for muscle growth and repair.

Eating eggs before a run is a great way to get some protein and fat into your diet. You can hard-boil them, scramble them, or even make an omelette. Just make sure to eat them a few hours before your run so you have time to digest them. Eggs are a versatile and nutrient-rich food that should be a part of every runner’s diet!

The Bottom Line

Running is a great way to get exercise, but it’s important to fuel your body properly before a run. Running on empty is never a good idea as it can lead to fatigue and an increased risk of injury. Eating the right foods will give you energy and help you perform your best.

Make sure to eat something before your run so you have the energy you need to power through it. There are a lot of great pre-run foods to choose from, so find what works best for you and stick with it. And remember to stay hydrated by drinking plenty of fluids before you head out the door. Happy running!

Read More: Top Recovery Workouts for After Running