Half jackknife sit ups
Half jackknife sit ups

3
Steps

Muscle Group:

lower abdominal muscles

Jack-knife sit ups are a great, low-impact exercise for strengthening abdomen muscles. They are also essential towards achieving a six pack. The half knife...

Low Bar Back Squat
Low Bar Back Squat

4
Steps

Muscle Group:

every muscle group

Also known as "The king of all exercises" The Squat is a compound, full body exercise. You Squat by bending through your hips and...

Dumbbell Shoulder Press
Dumbbell Shoulder Press

4
Steps

Muscle Group:

Shoulders, triceps

The shoulder press can bring you harder abs and increase your bench press as well. According to Jim Wendler, a strength coach in London,...

Romanian deadlift
Romanian deadlift

5
Steps

Muscle Group:

Hamstrings,Calves, Glutes, Lower Back

The deadlift is a weight training exercise in which a loaded barbell is lifted off the ground to the hips (or 2 barbells), then...

Kettlebells Lunge
Kettlebells Lunge

4
Steps

Muscle Group:

obliques, glutes ..

The Lunge is another of the big exercises that should never be avoided. The lunge mimics the natural walking and running pattern and develops...

Plank with elbow to knee
Plank with elbow to knee

3
Steps

Muscle Group:

core : back and pelvic

Also know as Elbow to knee. Planks work all the muscles in your core, including the back and pelvic muscles. When these muscles are...

One leg get up
One leg get up

2
Steps

Muscle Group:

Quads, Glutes

Also know as Single-leg Bench Get-up. Intermediate difficulty level.

Elevated-feet Russian twist
Elevated-feet Russian twist

3
Steps

Muscle Group:

abdominal muscle: : obliques

This is a rotational exercise that targets all of your abdominal muscles, with an emphasis on your obliques. It helps your abs work in...

Triceps press
Triceps press

4
Steps

Muscle Group:

Triceps, Chest, Shoulders

Also Known As: Skullcrusher, lying triceps extension This is an exercise that you need to be very careful with when selecting the weight. Too...

Chest Press with Dumbbells
Chest Press with Dumbbells

5
Steps

Muscle Group:

Pecs, deltoids,triceps

This exercise works your chest muscles, shoulders, and triceps. If you have shoulder, elbow, or lower-back problems, limit the range of motion. You should...

Biceps Curl
Biceps Curl

3
Steps

Muscle Group:

biceps

Bicep Curls are one of the most basic weight lifting exercises out there. When ever you think of weight lifting you probably see some...

Bent over row
Bent over row

4
Steps

Muscle Group:

Middle Back,Biceps, Lats, Shoulders

Also Known as barbell row . Serious lifters rely on the barbell row for back mass and strength. This exercise is not recommended for...

Push-up on knees
Push-up on knees

4
Steps

Muscle Group:

pecs,deltoids, abdominal muscles ....

Pushups are an effective calisthenic or body-weight exercise that targets your chest, shoulders and triceps. While it is popular with the armed forces and...

Knee Plank
Knee Plank

4
Steps

Muscle Group:

Abdominals, Lower Back

This plank is noticeably easier to hold than the traditional straight-arm plank, making it great for beginners becuase it allows them to concentrate on...

Plank on feet (forearm plank)
Plank on feet (forearm plank)

4
Steps

Muscle Group:

core,sholders,arms, glutes

Planking (no, not that bizarre craze) is a simple but effective bodyweight exercise. Holding the body (light as a feather) stiff as a board...

Push-Up
Push-Up

3
Steps

Muscle Group:

pecs,deltoids, abdominal muscles ....

Push-ups are a total-body functional move that are great for increasing strength, much like bench-pressing, and have the added benefit of engaging the core...

Russian Twist With Feet on Floor
Russian Twist With Feet on Floor

5
Steps

Muscle Group:

Abdominals, Lower Back

Russian twist can be a challenging exercise. The slower one moves the arms from side to side, the harder the exercise becomes, working the...

Mountain Climber
Mountain Climber

3
Steps

Muscle Group:

Deltoids, biceps, triceps ...

This exercise works your obliques where as most core exercises just work your mid section (abdominals) it also strengthens your back which in turn...

Tricep dip
Tricep dip

3
Steps

Muscle Group:

Triceps, Shoulders

The tricep dip is an excellent exercise that works the triceps using your own body weight in a very simple way.

Back Extensions
Back Extensions

3
Steps

Muscle Group:

lower back

Strengthening the back muscles is very important because it helps to provide a great deal of stabilization to this part of the body. Many...