When one performs abdominal exercises then he/she not only benefits stomach muscles but also benefits muscles of other body parts like back, improves flexibility, respiratory system and condition of hip joints.

Some benefits of Abdominal Exercises are:

• Reduces back pain.
• Improve posture.
• Range of motion is increased.
• Core strength improves appearance.

Points to remember:

• If you perform these exercises regardless of the reps then you will see more progress.
• Do not perform abdominal exercises to failure.
• Always remember to breath (do not hold your breath).
• Do not go halfway, move through the full range of motion.

Here are some of the most effective abs exercises with videos. Checkout these videos to know how to perform these exercises in correct form.

• Captain’s Chair Leg Raises:

• Bicycle Crunches:

• Ball Crunches:

• Reverse Crunches:

• Crunches:

• Vertical Leg Lifts:

Extension means to take the things further apart. There are various tricep extension exercises like:

• Triceps dumbell extension.
• One hand overheaded dumbell tricep extension.
• Cable tricep extension.
• Barbell lying tricep extension aka skull crushers.

All these exercises have a good impact on tricep muscles but you must keep the following points in mind:

• Focus on the weight using your biceps and keep control on the weight as you go back to the starting position.
• You must keep your body still and move only your forearms not even your elbows.
• If you are a beginner, start with very light weight otherwise it may cause injuries.

Checkout these videos to know how to perform all these exercises correctly:

Triceps dumbell extension:

One hand overheaded dumbell tricep extension:

Tricep pushdown:

Barbell lying tricep extension:

Bent-Over tricep extension:

Triceps bench dips is an exercise that gives the best workout to the triceps and also effects our chest muscles. To get good benefits be slow and concentrated. In order to make this exercise harder, gradually put some weight on your stomach for better results and you must never perform this exercise if you have any kind of shoulder problem.

Keep the following points in mind while performing Triceps bench dips:

• Always be in slow and concentrated motion.
• Inhale while going down and exhale while going up.
• To get better results you have to increase the weight and this can be done by putting the weight on your stomach.
• Keep the shoulders down and away from you ears.

Checkout this video to know how to perform correct bench dips:

Concentration Curl is an exercise that involves one joint movement whose main aim is to peak your biceps especially the Brachialis (outside part of biceps). These exercises can be done in sitting or standing positions.

To execute this exercise raise the dumbell to front of the shoulder and lower it until arm is fully extended and then continue it with the other arm.

You musk keep the following points in mind:

• Do not practice this exercise with too fast movements.
• Always be in controlled motion.
• Keep your rest of the body fixed during the set and only move your lower arm.
• Do not lock elbows at the bottom of the movement, you should prevent the elbow from locking out.

Checkout this video to know how to do concentration curls properly:

Biceps curl is a weight training exercise that focuses on biceps muscles which help in development of size, strength, power and endurance.

These exercise are done using various equipments like:

• Dumbells
• Barbells
• Preacher machine.
• Cable machine.
• Adjustable Bench.

The various types of Curls are:

• Barbell Curls.
• Concentration Curls.
• Preacher Curls.
• Hammer Curls.
• Wrist Curls (for forearms).

These exercises must be performed with enough weight so that you must be able to complete desired number of sets.

You must remember these points:

• Do not move your elbows (keep them stationary) during the exercise.
• You must have controlled motion not varying.

Checkout these videos to know how to perform bicep curls using these equipments:

Barbell Curls:

Dumbell Curls:

Hammer Curls:

Preacher Curls:

Wrist Curls:

Lat pulldown is a strength training exercise that targets the latissimus dorsi muscles but the shoulders and arms also get some benefits. This exercise works on the upper back muscles. The pulldown exercise has many variations that depend on the gripping position that is Wide grip and narrow grip.

In front lat pulldown, pull the bar towards the chest and gradually released to the original position. The weight and number of repetitions depend upon the capacity of the person.

Back pull down or behind neck pull down is same as front lat pull down. The difference is that the bar is pulled behind the neck instead of chest.

If we perform front lat pulldown then muscles targeted are rhomboid muscle whereas if we perform behind neck pulldown the muscles targeted are trapezius muscles.

Checkout these videos to know different types of lats and how to perform them:

Standard Lat Pulldown:

Reverse Lat Pulldown:

Close Grip Lat Pulldown:

The seated row exercise is an effective and best way to strengthen the upper back and target muscles like trapezius, latissimus dorsi, rhomboids and deltoids. Seated row machine has a variety of handles like close grip and wide grip which work differently. In order to get maximum benefits from this exercise it is recommended to begin with light weight and then add weight according to your capacity and do not stop at the bottom of the lifts.

T bar is one of the best exercise for working on the back muscles. The targets of t-bar rows are lats, traps, deltoids and lower back along with biceps and forearms.

Checkout these videos to know how to perform the proper seated rows and t bar rows:

Seated Rows:

T Bar Rows:

Deadlift is a weight training exercise and is one of the best bodybuilding exercise one can perform. It is known as deadlift because in this exercise you have to lift the dead weight (weight lying on the ground). It has numerous advantages but it is a challenging, energy-demanding exercise. It is the most effective exercise for increasing strength and muscle growth.

Deadlift works on variety on muscles like erector spinae, gluteus maximus, hamstring and quadriceps. One should not progress to larger amount of weights until one has perfected his form using lighter amount of weights.

The various types of deadlifts are:

• Romanian Deadlifts.
• Sumo Deadlifts.
• Stiff Leg Deadlifts.
• Side Deadlift.
• Rack Pull (aka Partial Deadlift).

Checkout this video to know how to perform proper deadlifts:

Both chin ups and pull ups are used to maintain good body posture. Both are the strength training exercises. These exercises provide benefits like building upper body mass and muscle mass. The pull ups mainly target back muscles whereas chin ups work on the biceps.

Chin-ups is an exercise which is used for strengthening muscles like latissimus dorsi and biceps. It is a form of pull-up exercise and has different variations like weighted chin-ups, one arm chin-ups and one hand chin-ups.

When compared, Pull ups are more difficult than chin ups and has effect on muscles of shoulders, elbows and core.

Checkout these videos to know how to perform these exercise:

Pull ups:

Chin ups:

The shoulder shrugs is a weight training exercise that works on muscles of neck and shoulders. This exercise works on specific muscles (trapezius muscle) and therefore lighter weights should be used otherwise you may suffer injuries.

The most common equipment used for shrugs are free weights (you can use dumbells, a barbell or kettlebands). You must lift the weight according to your strength i.e the amount of weight you lift in shrugs exercise depends on your body strength. If you lift excessive weight then it may have a negative effect on your body. It is an intensive exercise that must not be performed in excess therefore you are advised to do shrugs not more that twice a week.

This exercise can be done with a weighted barbell or dumbells.

Checkout this video to know how to do proper shrugs: