After several months of gym training, there is a great chance that you will notice that some areas of your body either lose fat slower or gain muscle volume slower. There are various causes that may lead to this. You have may have unintentionally forgotten to work out these areas as often as others, or it’s just how your body is. This means that you have to pay extra attention to these areas and do exercises that target those muscle groups specifically.
The most common problem areas are abs, legs and arms. Here are some exercises that you can add to your gym workout regime and work those areas for some great results.
Exercises for Arms
The most problematic areas on arms are triceps and deltoids.
If you want an exercise to isolate your triceps, there is an easy way to do it. Lay down on you back with your knees up, so they form 90-degree angle. Keep your feet apart and your knees together. Place your hands behind your head and make a pyramid formation with them. Take dumbbells, using a weight that you can move for about 10-12 repetitions, and bring your elbows up to eye level.
In case you want bigger delts and that V-taper look you should add this exercise to your shoulder workout. Sit on a bench with back support. Pick up the barbell so that your hands are forming a V-shape. Your starting position should be holding it above your head. Then you inhale and drop it down to shoulder level and slightly in front of your head and exhale while pushing it up above your head. Make sure to use weights that will allow you to do the recommended amount of repetitions.
Exercises for Legs
There are some really easy exercises that could help you work out your legs and get excellent results.
Let’s start with the Flamingo squat. Stand with spread feet but keep the legs parallel. Lift one leg and bring it behind you then squat down on a single leg. Make sure to flex your free leg so you also engage your glutes. Keep your arms slightly flexed in front of you for balance. Find out how many reps you can do, so you can complete a full set doing this exercise for both of your legs. You will notice that this will also work your abs.
For the next exercise, you have to step with one foot and bend your knee so it makes a 90-degree angle while your back leg is straight. Make sure your knee is in line with your ankle. Then you bring your leg back, stand up, then lunge back to the side with one leg bent and other leg straight. Then repeat the same procedure after switching legs.
Let’s start with a classic; a high knee. It is a great way to burn some extra calories while you work out your entire lower abdominal region. Start by picking the knees up as high as you can while you move your arms. You can do this also by doing a high skip.
The next exercise will really make you break a sweat. The quick burpee. This exercise is also a great way to improve your core strength. Start with your feet about shoulder-width apart like in a standard squat formation. The go down to the floor and push the legs out, then immediately bring the legs back in and stand up. You will see how this exercise really makes your abdominal muscles work.
The last one exercise for your abs is lying abs stepper. With you lower back pressed to the floor bring the shoulder blades as high as you can by putting your palms to the back of your head. Get your legs of the floor and do the stair stepping move. Make sure to kick out the heel as long as you can with each step. Every time you extend one leg make sure to pick the shoulders up even higher.
As you can see these exercises are no harder than the ones you are already doing in your home or at the gym. By adding the ones that are designed to hit the problem area of your body, you will ensure that you developed a balanced physique. Fitness and bodybuilding are very popular right now, in this healthy lifestyle era, so you can find lots of other useful information on different exercises and routines online. Be sure to find the things that best suit your current fitness levels, strength and limberness.