The Most Effective Exercises That Target Certain Muscle Groups

  

  Depending on which body part you want to gain muscle, there are certain effective exercises that are performed to target those specific muscles groups. The most common muscle groups targeted in which individuals want to gain muscle are: abdominals, arms (biceps/ triceps), shoulders, buttocks and legs (quads and hamstrings).

    Known as the toughest place to lose that fat, especially in women, to gain tight abdominal muscles, the most effective exercise to perform is the “Bicycle Exercise”. The bicycle exercise is considered to be the most effective exercise. It targets both the rectus abdomen and the oblique’s (waist). To perform this exercise at its maximum, you must lie on the floor with your hands behind your head; bring your knees towards your chest without pulling your neck; straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee and continue this by switching sides.

    The most effective exercise for biceps is the “Concentration Curl.” This particular exercise concentrates all your energy into that bicep muscle. To perform this exercise at its maximum, sit on a steady seat holding a dumbbell in the left or right hand; bend forward engaging your abs with your left or right elbow on the inside of the left or right thigh; contract the bicep and curl towards your shoulder, then lowering the arm down keeping tension in the bicep. The most effective exercise for triceps is the“Close Grip Bench Press.” This exercise mainly works the triceps, but even works the chest and shoulders. To perform this exercise, lay your body on a firm bench with your feet flat on the floor; grip the bar close to your shoulder by keeping your elbows to your side; lower the bar until it touches your chest; push the bar back up without locking your elbows and repeat.

    Gaining muscle in your shoulders requires the most effective exercise of the “Bent over Lateral Raises.” This exercise targets the upper back, rear deltoids and traps. Stand with your legs width apart with your knees slightly bent to prevent strain. Bend slightly with your back straight and neck parallel with your back. Hold dumbbells in each hand with elbows slightly bent and raise the dumbbells to the back and upwards in a semicircular arc and repeat.

    Everyone wants that tight butt. Lunges seem to do the trick! There are many types of lunges, but the “Sliding Lunge” is most effective accomplishing that tight butt. It targets the hips, thighs and glutes. For proper performance, stand feet width apart with then stepping back with your right leg with the right and left knee slightly bent and hands on your waist. Bring the right leg back and repeat.

    There are two muscles that are mainly focused for the legs: hamstrings and quadriceps. The best exercise for these particular muscles is the “Dead Lifts.” It is mainly targeted on your hamstrings, but works your quads too. This exercise is performed by standing straight with a bar in your hands slightly bending your knees while bending down with your back straight and head down. Your core should be on. Keeping the bar close to your body while lowering down, bring it so that you feel it in your hamstrings. Slowly bring it back up and repeat.

    Remember with all exercises make sure that you keep you abs tight and not to lock any body parts (elbows and knees).