What are the best fitness exercises? Get the ideal body shape
In this article, I want to introduce you to what I consider to be the best exercises for achieving a fitness body to an extraordinary degree.
These may seem like an excessive number of exercises compared to what you're used to reading in other articles on the same subject. If you're a powerlifter or just a person looking for an incredible degree of strength or explosive power, then you are in the right place.
However, to develop an extraordinary fitness body, you must perform several exercises within different routines, as explained in the various sections of this excellent article.
You will no doubt be familiar with these movements, perhaps with all of them. However, I require you to carefully read each exercise's description to make the movements as correct as possible.
Suppose you are a beginner or do not have much fitness experience with a particular exercise. In that case, you can master it without needing anyone to explain it to you, just by paying attention to the article.
When you know how to perform this exercise correctly, try it with a lightweight during the first two workouts. Once you've mastered the movement, you can start using larger weights to add muscle size.
I have carefully noted the muscle groups that work with each exercise, as it is essential for inexperienced people to know which muscles they are using in a given task.
That said, let's start with our fitness guide.
BEST FITNESS EXERCISES
Thigh and Butt Exercises
The squat is often considered the best fitness exercise for the right leg. It actively works the quadriceps, buttocks, and lower back. It places secondary emphasis on the abdominals, upper back, and the femoral biceps group.
The persistent practice of heavy squatting makes our metabolism more likely to tone the whole body, not just the lower part. It's also great for our hearts.
- Place a bar on some supports and charge it with a mileage suitable for you.
- Get under the weight and arrange it along the top of the trapeziums, behind the neck.
- The bar should be balanced and in a comfortable position. If the bar is too tight or crushes your vertebrae, adjust the place better, or roll a towel over the bar.
- Stretch your legs a little more than the width of your shoulders, with the tips of your feet pointing slightly outward.
- Keep your torso upright throughout the movement. Keep your eyes fixed on a point on the wall at the same height as them.
- Bend your legs slowly and descend to a position parallel to the floor while keeping your torso upright.
- Return to the starting position without making any kind of bounce.
You mustn't allow the torso to sink when you return to the starting position.
You will find it easier to complete a squat repetition using this push technique, although it will take work off your quadriceps and potentially put dangerous strains on your lower back.
It would be best to use a belt and possibly bandages on your knees to protect yourself from injury with substantial weights.
The leg press is an excellent alternative to the squat, which you can do on various machines. The athletic press works the buttocks and quadriceps very intensely, but it eliminates the tension in the rest of the body.
You can do this exercise on a vertical, inclined, or horizontal press. However, the most suitable machine and the favorite of fitness people is the inclined one, with an angle of approximately 45 degrees.
- Sit on the machine with your back against the cushioned plane.
- Place your feet on the moveable platform with your heels shoulder width and your toes slightly pointing outward.
- Stretch your legs and release the stops on the machine.
- Hold onto the handlebars or the edge of the chair during the movement.
- Let your knees reach both sides of your torso in the lowest position.
- Then stretch your legs to return to the starting point.
The leg curl is the only isolation movement I'm going to explain to you since it works directly on the femoral biceps relative to isolation from the rest of the body.
You can also work for this muscle group by doing the standing femoral curl exercise. You can find this machine in all gyms.
- Stand face down on the table of a femoral biceps device with your knees just outside the padding.
- Place your heels under the outer padding roll – if there is a pair, under both – and stretch your legs.
- Hold on to the side handles or edges of the machine.
- Don't let your hips rise during the exercise.
- Slowly bend your legs as high as possible and hold the highest position for one or two seconds to achieve full biceps femoral contraction.
- Then return to the starting position.
Deadlift without leg bending
The deadlift is an excellent fitness exercise for the femoral biceps, gluteus, and spinal erector. Secondarily, it works the upper back and forearms. It is possibly one of the best exercises to give a beautiful shape to our buttocks.
- You should climb on a block of steps or a flat exercise bench because being higher. You can execute a better range motion.
- Place your legs shoulder-width apart, and your toes are pointing slightly outward.
- Use a shoulder-width grip, with your palms facing you, and stand with your arms straight and the bar resting on your upper thighs.
- Your arms and legs should remain rigid throughout the exercise.
- Bend slowly at waist level and lower the bar as far as your flexibility allows.
- You must perform this movement slowly and deliberately, as your back is there in a mechanically weak position, especially when you have your legs stretched.
- Return slowly to the starting point.
If this exercise causes pain in your back, do not continue this exercise to avoid severe damage. An excellent alternative is a hyperextension.
You can do it with good results by using a pair of heavy dumbbells.
Power clean is an exercise that works the body in general and can be used as a warm-up or as a specific movement for the back. The primary tension goes to the trapezius, spinal erectors, biceps, brachial, and forearm; the secondary stress goes to the hip and leg muscles.
- Keep your heels about 12 inches apart, and your toes pointed outward.
- Bend over and use a grip slightly wider than your shoulders and with your palms facing you.
- Stretch your arms and bring the bar up to touch your calves.
- Bend your legs and flatten your back so that your buttocks are below shoulder level, and your knees are below your hips.
- Don't change the position of your torso and arms. Begin to stretch your legs as the bar is raised from the floor.
- When the legs start to stretch, the spine must also stretch.
- Finish the pulling part of the movement by lifting yourself on your toes and pulling firmly on the bar with your arms.
- At that point, the bar has to go up pretty quickly. To fix the bar on your shoulders, you must simultaneously lower your knees and put your elbows behind the bar.
- Stand up and then lower the bar to the ground.
This fitness movement is all done in an explosive effort of coordination. You have to practice the power clean first with a broom or a stick to acquire the necessary motor coordination.
Then, you can gradually add weight to work the back muscles more intensely.
Barbell shrugs work very directly on the trapeziums. It is trendy among fitness people. The secondary tension is directed to the lower back and abdominal muscles, which act as stabilizers and the forearms.
- Grab a bar with a palm grip facing you and a distance between your hands slightly greater than your shoulder width.
- Stand with your legs and arms stiff. Rest the bar on top of your thighs.
- Pull your shoulders back and forth as far as is comfortable for you.
- Slowly shrug your shoulders back and forth as far as possible.
- Hold the maximum contraction position and then lower to the starting point.
You can do this by holding a pair of dumbbells or on the multi-power machine, which is very common in all gyms.
The deadlift is one of the bests fitness exercises
The deadlift is similar to squatting in that it is one of the three or four most valuable fitness exercises. Along with squatting and bench press, the deadlift is one of the three lifts in a powerlifting competition. It is also trendy in fitness because of its benefits.
Deadlifts impose a great deal of stress on all the muscles in the back, thighs, and hips and increase grip and strength in the forearms.
- Hold the bar with a slightly wider grip than the shoulders and palms facing inward.
- Spread your feet about a foot apart and point your fingers outward.
- Stretch your arms and back and adopt the perfect power position explained above.
- With a coordinated extension of arms and back, stand upright slowly until the bar rests on the upper thighs.
- Return to the starting position in the same way.
If you have difficulty with your grip when using heavy weights, use a counterbalanced grip, with one palm facing you and the other facing out.
Seated cable row
The seated cable row is an excellent fitness exercise for all the back muscles: trapezius, dorsal, and erector muscles.
The consistent use of this movement provides the back with the tone, width, and thickness.
Most rowing exercises develop density in the upper back, while pull-ups and pull-ups develop amplitude.
- Hold the cable with a narrow, parallel grip handle so that your hands are facing each other.
- Place your feet against the end bar and sit on the bench.
- Keep your legs slightly bent during the execution of the exercise to eliminate tension in your lower back.
- Lean forward on your legs and fully stretch your arms to work your back to the fullest.
- Keep your elbows in a line that approaches your torso, stand up straight, and pull the pulley until it touches your upper abdomen.
- Be sure to arch your back in that final position.
- Slowly return to the starting point.
You can use a bar with a grip equal to the width of your shoulders or other types of clamps.
Bent barbell row
Bent barbell row actively works the dorsal, spinal erectors, posterior deltoid, biceps, brachial and forearms.
- Placed about 30 centimeters away from a bar set on the ground, it bends the trunk.
- Grasp the bar with a grip equivalent to the width of your shoulders. Keep the palms of your hands facing your body.
- Spread your feet out at a comfortable distance, stretch your arms out completely and place your torso parallel to the floor.
- Do not relax your knees. The bar should hang along the entire length of your arms. Keep a vertical line from your shoulders to the floor.
- Move only your arms and keep the elbows close to the torso.
- Slowly pull the bar up until it touches the bottom of the ribcage.
- Lower the weight to the starting point.
When using large-diameter plates, you should pump on a block of steps so that the plates don't touch the ground before you finish the exercise.
Vary your grip from the narrowest, almost touching your hands, to the widest that your bar and arms will allow.
This fitness exercise develops width in the back. Lat pulldown also works the posterior deltoid, biceps, brachial, and forearm actively.
- Use a bar with handles parallel to each other and hold it so that your palms face each other.
- Sit on the stool and place your knees under the bar that helps keep your body in position.
- Then stretch your arms out completely.
- Concentrate on throwing your elbows back, slowly pulling the bar until it touches your upper chest, in front of your neck.
- You have to arch your back in the contracting position.
- Slowly return to the starting position.
Pull the bar so that it touches the trapezius muscles, behind the back of the neck, or alternating repetitions in one way or another.
The bench press is one of the best movements for the upper body. It works the pectoral muscles (especially the lower and outer parts), deltoids and triceps. It offers a secondary tension on the dorsal muscles.
This exercise is used a lot by Fitness girls because it helps to lift the chest.
If you want more information on how to do it, read our article "How to lift your breasts naturally."
- Load a bar that rests on the supports of a pectoral bench.
- Lie down on it.
- Use a grip that is two to three inches wider than your shoulders on each side.
- Stretch your arms to bring the bar to a point directly above your shoulder joint.
- Bend your arms and slowly lower yourself until the bar touches half of your chest.
- Without bouncing it off the chest, return it to the starting point of full arm extension.
You can experiment with different gripping distances. You can also use dumbbells for bench presses, although this movement is more suitable as an isolation exercise.
Inclined bench press.
The inclined bench press works all the muscle groups of the bench press, but with more emphasis on the upper chest.
- Load a bar that rests on the supports of a bench inclined at 30 or 45 degrees.
- Lie down on it and use a grip with a hand spacing than 5 to 8 centimeters beyond your shoulder width.
- Stretch your arms and pull the bar out to a point where it is directly above your shoulders.
- In this position, your arms should be perpendicular to the ground.
- Make sure you keep your elbows back and slowly lower the bar until it touches your upper chest at the base of your neck.
- Without bouncing your weight there, slowly return it to the starting position.
You can do the inclined bench press with dumbbells, but I think this way of doing it is more useful.
This first movement for the upper part works the pectorals (mainly the outer and lower sections), deltoids, and triceps.
- Jump and rest your body on your hands-on parallel bars.
- Bend your legs a little bit, and bring your torso slightly forward.
Bend your arms slowly and lower your body as far as your flexibility allows.
Return to the starting position.
You can do the dips exercise in a parallel V shape, which allows you to use the type of grip you want or that is more convenient for you.
When the bottoms on the parallels start to get smooth, hang a dumbbell on your feet or free discs from your waist.
That is one of the most complicated fitness exercises for us because you need to have a lot of strength. Until you have it, use an assisted dip machine.
The dumbbell flies are one of the isolation fitness exercises, but I like to include them during chest training.
The openings isolate the pectoral and anterior deltoid, with minimal involvement of the other torso muscle groups.
- Take two dumbbells and lie down on a flat bench.
- Extend arms straight up with palms facing each other.
- Bend your arms slightly and keep them there throughout the exercise.
- Slowly lower the dumbbells to the side, in a semi-circular motion, to the point where they are comfortable.
- It's the elbows that count, not the dumbbell itself.
- Return the weight to the starting point by following the same route.
You can do inclined or declined bench dumbbell flies as you would on a flat bench.
The barbell press exercise works the anterior part of the deltoid and the triceps a lot. Secondarily, it acts on the middle part of the deltoid and the muscles of the upper back and chest.
- Use an outward-facing palm grip with a distance between your hands greater than 5 to 8 centimeters to the width of your shoulders.
- Load the bar to your chest.
Without allowing the torso to bend backward, slowly raise the bar until it reaches an overhead arm position.
You have to lower the bar to the starting point.
You can vary the grip distance to an additional 10 to 12 centimeters on each side. You can also do this exercise on a shoulder machine, although I prefer to do it standing up.
Behind the neck press.
The behind the neck press works for the same muscle groups as the military press, except that it also emphasizes the posterior deltoid.
It is one of the fitness exercises that you have to be more careful with because of the risk it has for the shoulder joint. We recommend that you keep your weight down.
- Use a grip 5 to 8 centimeters wider than your shoulders on each side.
- Take the bar up to your shoulders. Raise it above your head so that it ends up resting on top of the trapeze.
- I prefer to sit, with my legs clinging to the bench to keep my torso up.
- Slowly raise the bar until your arms are perfectly stretched above your head.
- Then lower it to the starting point.
You can also do the behind the neck press standing up or on a specific machine.
Barbell shoulder row.
Now one of the Fitness exercises that work the entire deltoid (especially the middle head), in conjunction with the trapeze. There is secondary tension on the biceps, brachial, and forearms.
- With your feet at a comfortable distance apart, grab the bar with a closed grip (about 6 inches from one index finger to the other).
- Rest it on your upper thighs.
- Be sure always to keep your elbows above your grip.
- Slowly pull the bar upwards, which should go up the front of your body until your hands touch your chin.
- Slowly lower your weight to the starting point.
You can vary your grip by decreasing or increasing it: a more separate grip, less trapeze work.
You can also do the barbell shoulder row exercise with a bar attached to a pulley that comes out of the ground.
Rear delt raises.
Even though it is an isolation exercise, you must practice it always, since it is the only movement that works the back of the deltoid properly. The secondary tension goes to the triceps and the muscles of the upper back.
- Grab two light dumbbells and spread your feet a comfortable distance apart.
- Bend until your torso is parallel to the ground and let your arms hang straight down with the palms facing each other.
- Bend your elbows slightly and keep them there throughout the exercise.
- Raise the dumbbells slowly sideways and upwards in a semi-circular arc until they slightly exceed the level of the shoulders.
- Then lower to the starting position.
You can do the rear delt raises sitting on the end of a flat bench, bending your torso until it is parallel to the floor. That was Arnold Schwarzenegger's favorite exercise for posterior deltoid.
The biceps curl is the most basic of the biceps fitness exercises, its subsequent action on the biceps, brachial, and forearms.
- With your feet at a comfortable distance from each other, hold the bar with a closed grip (about 15 cm from one index finger to the other).
- Rest it on your upper thighs.
- During the execution of the exercise, you should keep the upper arm immobile and close to your sides.
- Use only the force of your biceps. You have to bend your arms and make a semi-circular arch. This arch has to go from your thighs to a point under your chin.
- Slowly return the bar to the starting point.
You can vary the distance between the hands of the grip.
The dumbbell curl is one of the fitness exercises to work the biceps and forearm, but it puts a lot of stress on the biceps because we can supinate the hand during the movement.
Supination (changing the hand from palm down to palm up) is an essential function of the biceps.
- Grasp two dumbbells, place your feet shoulder-width apart and stand with your arms hanging down on either side.
- The palms should face the body, and the arms should stick to the sides throughout the execution of the exercise.
- Slowly raise the dumbbells to your shoulders, simultaneously turning your wrists so that your palms face upward for at least the second half of the movement.
- Then lower the weights to the starting point by reversing the rotation of the wrists.
You can do the dumbbell curl with dumbbells alternately or also sitting on the end of a flat bench.
Skullcrushers are one of the most specific fitness exercises for our triceps, with minimal involvement of the other muscle groups.
- Use a closed grip, lie down on an exercise bench, and extend your arms until they are directly above your shoulders.
- Try not to move your arms during the execution of the exercise.
- Slowly lower the bar down and towards your back in a semi-circular arc until it touches your forehead.
- Use the strength of the triceps to return it to the starting position.
You can do the skullcrashers on a bench. Use an angle or at a decline to slightly change the angle of attack on the triceps.
The triceps dips movement is very similar to the one performed on the same chest bars. It only varies that here it is done with the torso upright rather than at a forward angle.
The reverse curl works the biceps, brachial, and forearms.
- Hold the bar with a distance between your hands equivalent to the width of your shoulders.
- Spread your legs equally and stand up straight with your weight resting on your upper thighs and your palms facing inward.
- Do not move your arms from your sides during the entire execution of the movement.
- Bend your arms in a semi-circular arc from the edge of your thighs. You have to do this until your hands are close to your chin.
- You have to lower the bar in the same way as the starting point.
You can use a tighter grip or a bar attached to a pulley that comes out of the ground.
If you do this Fitness exercises with the palms facing upwards, the wrist curl works the forearm flexor muscles. If done with the palms facing down, it works the extensor muscles.
- Use an upward-facing palm grip with hands shoulder-width apart.
- Sit on the end of an exercise bench and place your feet outside it.
- Let your forearms slide down your legs until your wrists are off your knees.
- Using the force of the forearm, slowly raise the bar in a semi-circular arc to as high a position as possible, never taking your forearms off your thigh.
- Then lower it to the starting point.
You can change the position of your hands to work the forearm differently.
Standing calf raise.
That's a pretty straightforward move for the gastrocnemius. Standing calf raises is one of the most common fitness exercises for our calf.
- Stand in front of the machine and bend your knees. You have to place your shoulders under the "yoke" of the machine.
- Place your feet at about shoulder width, with only your toes and part of your sole on the block provided.
- The toes should point outwards.
- Then stretch your legs and torso to support the weight of the machine.
- Raise your heels slowly to the highest possible position.
- You have to lower back to the starting point.
Change the feet position in sets to work your calves in different directions. Do some series with the toes outwards, others with the toes inwards.
You have to do this change in foot position in all calves exercises.
Seated calf raises.
The seated calf raises exercise works the soleus, a broad, flat muscle that is under the gastrocnemius. Soleus can contract and work when we have our legs bent at a 90-degree angle.
- Sit down on the machine's seat. Place your toes and the front of your sole on top of the heel.
- Adjust the height of the pads so that you only need to insert your knees under them.
- Push the weight with your heels a few centimeters, enough to lift the piece that anchors the machine.
- Slowly raise your heels as high as possible.
- Then lower them to the initial position.
If you don't have a sitting heel lift machine, use a flat bench, a step block, and a bar with a towel wrapped around it.
- Sit at the end of the bench.
- Place your feet on the block with your heels off.
- Place the bar on your knees.
Donkey calf raise.
With the "donkey" calf raises the gastrocnemius works exceptionally well. It is one of the most fun fitness exercises.
- Put your feet on a block of wood or the platform of the apparatus.
- Let your heels come out of the block and balance your body with your hands.
- Lift your heels as high as possible.
- Then lower to the starting position.
If you don't have such a machine, you can do the exercise with a training partner on your lower back.
Here's a series of basic fitness exercises for your abs.
By bringing the pelvis toward the rib cage instead of the rib cage, the reverse crunch exercise adds work to the lower abdominals.
- Hold your hands behind your head or grasp the supports.
- Bend your legs and bring them as far as possible toward your chest without lifting your hips off the bench.
- Slowly raise your knees toward your forehead, lifting your pelvis off the bench.
- Stay at the end of the movement for a moment.
- Then lower your legs and hips to the starting point.
Concentrate on bringing your knees and hips up with only the force of your abdominals instead of swinging and allowing inertia to lift them.
Remember that the end of the movement is when your hips touch the bench. Don't let your legs go up past that point.
The leg raises is one of the most intense front abdominal fitness exercises because when you have to pull the weight of the lower part, it produces a high tension in the lower part of the abdominals.
- Hold on to a pull-up bar with a distance between your hands equal to the width of your shoulders. Your palms have to be facing forward.
- Bend your legs and raise your knees to waist level.
- Slowly raise your pelvis forward and upward and lift your knees toward your forehead as high as possible.
- Hold for a moment at the point of maximum contraction.
- Then lower your knees and pelvis to the starting point.
Using handles to keep a better grip on the bar is an excellent way to get more reps.
Strive to keep your knees at waist level. The abdominals pull together the pelvis and rib cage. It has nothing to do with raising or lowering your legs.
The crunches are one of the best fitness exercises for the entire front abdominal area.
- Lie on the floor and rest your calves on a flat bench. Keep your thighs perpendicular to the floor.
- Place your hands behind your neck.
- You must do three things at the same time to perform this exercise correctly: Bend your shoulders toward your hips, expel all the air from your lungs, and use the strength of your abs to lift your shoulders and head off the floor.
- When you do all this correctly, you will feel a very powerful contraction in the entire abdominal wall.
- Hold the position for a moment and then return to the starting point.
With this Fitness exercise guide, you will get the body you want This super guide has left you with the necessary fitness exercises to achieve a spectacular body.
Remember, with perseverance, a proper diet, and a little training. You will get a perfect body.
We give you complete information on how to get the fitness body you want in our article "How to have a model body."