execution:Stand shoulder width apart with the barbell positioned above your feet. The lift really works on your entire body.Place your right foot on the smith machine and lift your leg up while supporting your weight on your arms and left knee. This forges the curve of your back and defines your glutes.execution:Hold the rod handles with hammer grip keeping your arms extended.Dead LiftPrimary Muscle — Hamstring, Quads, GlutesSecondary muscle — Back, Abs, grip strength, arms.execution:Stand straight with widened legs with a space of one foot in between.Secondary Muscle — Hamstrings.Ajay Yadav is a fitness expert and managing director of LeoFlexPro.Raise your right leg without bending your knee and move your leg in a circular motion from inside.On machine:Adjust the machine according to your height.execution:Position yourself on all fours, with the same distance between your arms and knees.Drop KicksPrimary Muscle — Glutes. Weighted donkey kicksPrimary Muscle — Glutes and hamstringsSecondary Muscle — Abs, armsThis movement shapes up your glutes and works on your hamstrings as well.
While making the circle, try to raise your leg as high as possible and also see to it that your body is not swinging too much.Dead lift is not only one of the most recommended but also the most avoided movements of all the traditional exercises. Inhale and lift, stand straight while keeping the chest out.execution:This can be done either on the back extension machine or even on a bench.Place your feet on the foot rest and assume the position without bending the knees.Exhale and lower your upper body while holding on to the handles. This is a very effective movement to reduce fat from your lower back. This movement improves the mobility in the pelvic joint as it encourages full range of motion in the pelvic girdle.While exhaling, lift both the legs as high as possible. All the major muscle groups are hit by this movement.Secondary Muscle — Pectoralis major and minor (chest muscles), rear deltoid (shoulders)This movement very effectively targets your lattisimus dorsi (back muscles) along with your core.
You can either stick your feet on the bench or take partner support to hold your feet. Since you will be supporting your weight on your arms, this move will strengthen your arms as well.HyperextensionPrimary Muscle — Erector Spine (Back)Secondary Muscle —Glutes, hamstrings, QuadsHyperextension is one of the most effective movements of strengthening the lower back.Drop kicks are absolutely marvellous if you want to sharpen your love handles, reducing the belly fat.Hold the barbell with either reverse or normal grip.Inhale and with the support of the palms pull your automatic blowing machine upper body towards the ceiling. I highly recommend that you include deadlift in your workout routine for overall body strength. Try to level your chin with the bar.
The ‘hammer grip pull up’ flexes and extends your back muscles along with strengthening the biceps brachii muscle and the ‘leg raise’ gives isometric contraction to the core, which results in strong abs.On Bench:Position yourself on the bench with your lower body on the bench and upper body in mid-air.Lower your hips with a straight back.Cross your arms and place the palms on opposite shoulders.Hammer grip Pull up to leg raisePrimary Muscle — Back muscles, Abdominal muscles, Hip flexor. Many experts have said that if you could only do just one movement then ‘Deadlift’ is your movement.While inhaling lift your upper body. While exhaling bend your upper body forward. This advance movement is a combination of two movements. See to it that your knees are not bent during the movement.