Doing the same set of exercises gets quite boring after a certain period of time. And the best solution for you in this case is to switch it up and introduce new exercises into your workout. That is why in this article Allsportspk brings you a list of the most un-appreciated and underrated exercises that you can incorporate in your workout and stay motivated.

This will allow your body to adapt to a new set of challenges and it will have the added benefit of keeping you motivated throughout your workout.

Athletes also use this mantra as they like to switch between different exercises that aids them in increasing their performance on the field.

This is Part 1 of this article as it only includes a list of bodyweight movements that are considered as underrated exercises in the contemporary world. Part 2 will cover those underrated exercises that can only be done in the gym or with special equipment.

The Superman

What do you picture when you hear the word “Superman”? Abs Of Steel? Big Muscles? Well, this exercise will give you just that if you start performing it on a regular basis.

This movement is so underrated that you might not have heard of it before however, it is extremely affective as it strengthens the muscles in your lower back, your abs and most importantly, provides you with a good posture.

How To Perform This Exercise?

  • Place a mat on the floor and lie on your stomach with your face towards the floor.
  • Now extend your arms and legs in the air and pretend like you are flying, like a superman.
  • Hold this position for 10-15 seconds and perform three sets of it with minimal rest in between.

Side Lunges

This exercise is highly un-appreciated despite being one of the best lower-body movements out there. As, most people only perform Lunges in a straight fashion wherein, they only step forward and backward while doing this exercise.

But, if you incorporate side lunges into your workout, it will allow you to work your muscles from a whole new different angle. This exercise is best if you are weak in your knee area, as after performing this exercise regularly, your knee stability will reach a whole new level.

You can add weight to this exercise if you want to as this will make it more affective.

How To Perform This Exercise?

  • Stand straight with your knees and both feet slightly more than shoulder width apart.
  • Start with your right foot and lunge in the direction of the floor.
  • While doing this make sure your right and left foot are perfectly aligned in one line.
  • After you feel a stretch in your leg, return to the starting position and then repeat the same process with your left leg.
  • Do 3-5 sets of 10-15 depending upon your fitness level.

Front Lever

An isometric exercise by its nature, the front lever might be considered the pinnacle of underrated exercises.

As, not only allows does it allows you to build superhuman core strength but, it also works your arms, upper and lower back to an appreciated level.

The best part about this incredible exercise is that you only need a bar few feet off the ground to perform this exercise.

Moreover, the front lever is also termed one of the best back exercises out there, however a considerable amount of core strength is required to perform this movement.

However, if you have what it takes to perform this exercise then read the instructions below and start doing this amazing movement.

How To Perform This Exercise?

  • Hold the bar above your head and assume an inverted position while hanging in the air.
  • Now lower your body in slow motion until you have attained a horizontal position.
  • Make sure that your body is facing upwards while doing this movement.
  • After your have attained the proper posture hold it for few seconds and repeat it several times in different sets.

The Duck Walk

The answer to your question is Yes! You have to walk literally like a duck in this exercise. This movement is performed in a low-squatting position and this exercise directly affects your buttocks, thighs and almost every muscle in your entire lower body.

As effective as this is, the Duck Walk is not for an individual who has bad knees as it can worsen his condition in some cases. However, if you have no knee problems then approach this exercise with no worries and attain its benefits.

How To Perform This Exercise?

  • Lower your body and assume a crouching position, while getting as deep as you most comfortably can.
  • Fully engage your core and squeeze it towards your body.
  • Hold this position and now start walking like a duck to attain this movement’s benefits.
  • Walk in this position for about 100 yards and continue increasing the length as you get used to this exercise.

Note: While doing this exercise remember to keep your weight on your heels to avoid getting off-balance.

Single-Leg Deadlift

There is no 2nd opinion as to how affective a dead-lift is however, what if I told you that you can make it even more effective if you do it one leg.

This exercise, if performed correctly directly engages your core muscles and fires up your posterior chain which in-turn helps you with your posture. Furthermore, stabilizing your joints improving your overall balance are the additional benefits that this exercise has to offer.

Moreover, you can also perform this exercise with weights however, beginners should only use weights after they master their bodyweight.

How To Perform This Exercise?

  • Stand on one leg and bend your knee slightly to keep your balance.
  • Then bend your hip by extending the other leg in the air while keeping your balance on the other leg.
  • Continue to move down until your body becomes parallel with the ground.
  • Hold this position for 2 seconds and then return to the standing position.
  • Repeat this exercise for 3 sets with 8-10 repetitions for optimal results.

So, this was list of some bodyweight underrated exercises that you can incorporate in your workouts to make them for fun. If you have any more suggestions, don’t hesitate to comment down below.

And, stay tuned for Part 2 of this article which will cover those underrated exercises that are performed in the gym or with weights.

 

The published content is only for informational purposes, therefore, it should not be construed as a final health and fitness advice. Even if the content is correct the readers and/or users are advised to seek professional medical advice. Never ignore or delay a professional medical advice because of something you have read.

 

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