8 Exercises No One Talks About

Key Takeaways

Hey fitness enthusiasts! Ever feel like you’ve tried every exercise out there? Well, guess what? We’ve uncovered “8 Exercises No One Talks About” to switch up your routine. Not only will these spice up your workout game, but they’ll also target those tricky muscles that often get ignored. Dive in, get pumped, and discover new moves that might just become your favorites. But don’t just take our word for it, try them out!

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1. The Cobra Pulldown

Target Area: Lats and upper back

How To Do It:

1. Start by grabbing the pulldown bar with a grip slightly wider than shoulder width.
2. Sit down and secure your legs under the knee pad.
3. Lean back slightly, maintaining a straight back.
4. Pull the bar down to your upper chest, squeezing your shoulder blades together.
5. Slowly let the bar rise, feeling a stretch in your lats.
6. Repeat for desired reps.

Tips:

1. Don’t use momentum; make each pull deliberate.
2. Focus on squeezing the lats, not the arms.
3. Adjust the weight so you can do 10-12 reps with proper form.

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2. The Glute Bridge March

Target Area: Glutes and hamstrings

How To Do It:

1. Lie flat on your back, knees bent and feet flat on the floor.
2. Lift your hips up to form a straight line from your shoulders to your knees.
3. Keeping your hips elevated, lift one foot off the ground, bringing your knee toward your chest.
4. Alternate legs in a ‘marching’ motion.
5. Continue for desired reps.

Tips:

1. Keep the hips elevated throughout.
2. Engage your core for added stability.
3. Use a mat for comfort.

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3. Cross-Body Hammer Curl

Target Area: Biceps and forearms

How To Do It:

1. Start by holding a dumbbell in each hand by your sides.
2. Keep your palms facing your torso.
3. Curl the dumbbell in your right hand towards your left shoulder.
4. Slowly lower it, and then curl the left dumbbell towards your right shoulder.
5. Alternate hands for the desired reps.

Tips:

1. Keep your elbows close to your torso.
2. Use a controlled motion without swinging the weights.
3. Focus on the biceps contraction, not the weight.

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4. The Spider Plank

Target Area: Abs and obliques

How To Do It:

1. Get into a plank position.
2. Keeping your body straight, bring your right knee towards your right elbow.
3. Return to the starting position.
4. Repeat with the left knee towards the left elbow.
5. Continue alternating for desired reps.

Tips:

1. Maintain a tight core throughout.
2. Keep your back straight; don’t let your hips sag.
3. Breathe regularly.

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5. Sumo Squat Calf Raise

Target Area: Calves and inner thighs

How To Do It:

1. Start in a wide stance, toes pointed slightly out.
2. Lower into a squat position.
3. As you stand up, lift your heels off the ground and rise onto your toes.
4. Lower your heels back down and repeat.

Tips:

1. Keep your knees in line with your toes.
2. Use a wall or chair for balance if needed.
3. Engage your inner thighs as you squat.

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6. Cobra Lat Pulldown

Target Area: Lats and mid-back

How To Do It:

1. Using a wide grip, grasp the pulldown bar.
2. Instead of sitting, stand and lean back slightly.
3. Pull the bar down to your chest.
4. Slowly release the bar back up.
5. Repeat for desired reps.

Tips:

1. Focus on pulling with your lats.
2. Keep your core engaged.
3. Don’t jerk the bar; use a controlled motion.

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7. The Invisible Chair Sit

Target Area: Quads and glutes

How To Do It:

1. Stand with your back against a wall.
2. Slide down the wall until your thighs are parallel to the floor.
3. Hold this position for as long as you can.
4. Return to standing.

Tips:

1. Keep your feet flat on the ground.
2. Engage your core to prevent strain on your back.
3. Breathe steadily.

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8. Side-Lying Leg Circle

Target Area: Outer thighs and glutes

How To Do It:

1. Lie on your side with your body in a straight line.
2. Elevate your top leg to hip height.
3. Rotate the leg in small circles, keeping the hip still.
4. Switch directions after half the desired reps.
5. Repeat on the other side.

Tips:

1. Use a mat or soft surface.
2. Keep your circles controlled and tight.
3. Engage your glutes and outer thigh.

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FAQs

Q1: Are these “8 Exercises No One Talks About” suitable for all fitness levels?
A1: Absolutely! Whether you’re a newbie or a seasoned gym-goer, these exercises can be adjusted to fit your needs.

Q2: Can I include the Cobra Pulldown and Cobra Lat Pulldown in the same workout?
A2: Yes, they target different areas of the lats. You can include both for a comprehensive back workout.

Q3: Do I need special equipment for these exercises?
A3: Most exercises can be done with minimal or no equipment. However, exercises like the Cobra Pulldown do require gym apparatus.

Q4: How often should I include these exercises in my routine?
A4: It varies based on individual goals, but 2-3 times a week is a good starting point.

Q5: Are there any safety precautions to consider?
A5: Always prioritize form over speed or weight. If unsure, seek guidance or consider hiring a trainer.

Q6: I’m feeling pain, not discomfort, during an exercise. What should I do?
A6: Stop immediately. Consult with a healthcare professional or personal trainer to evaluate your form and ensure you’re not at risk of injury.

Q7: Can these exercises help with weight loss?
A7: Coupled with a balanced diet and consistent routine, these exercises can assist in weight loss.

Q8: What’s the difference between the Cobra Pulldown and the Cobra Lat Pulldown?
A8: The primary difference lies in the stance. The Cobra Pulldown has a seated position, while the Cobra Lat Pulldown is performed standing.

Q9: Can I combine these exercises with other routines I’m already doing?
A9: Yes, you can incorporate them into your existing routine for added variety.

Q10: How do I know if I’m doing the exercises correctly?
A10: Focus on form, listen to your body, and consider recording yourself or seeking feedback.