Target your internal and external obliques, improve your spinal flexibility, and strengthen the lateral flexion of your spine with the stability ball side bend.
The one-arm bench dip targets your triceps brachii. If your supporting leg makes a significant contribution, your glutes and quads also become targets.
Strengthen your internal and external obliques, as well as the primal twisting movement pattern of your body, using the lying bent-knee oblique twist.
The hanging straight leg raise is an isolation pull exercise that targets your iliopsoas (hip flexors), not your rectus abdominis (abs). Your abs only act as...
The stability ball leg extension crunch combines an isolation push exercise (leg extension) with an isolation pull exercise (crunch) to produce a rare compound...
The stability ball decline push-up targets your upper pectoralis major. The unstable surface of the ball forces the recruitment of more stabilizer muscles.
Target your triceps brachii with the close-grip push-up. One variation, the diamond push-up, was found to be the most effective triceps exercise!
The vertical leg crunch was found to produce 29% more mean activity in the rectus abdominis and 116% more mean activity in the obliques than the regular crunch!
The bicycle crunch was ranked in one study as the most effective exercise for your abs and the second most effective exercise for your obliques!
The inverted row is arguably one of the most effective exercises for your back! Learn how to perform it and its advanced variations using proper form.
The superman exercise is an auxiliary movement that targets your erector spinae (spinal erectors), while your gluteus maximus and hamstrings act as synergists.
Develop upper-body strength and lats that run farther down your sides by using the close neutral grip pull-up, a major compound back exercise!