Eight Exercises to Strengthen All the Major Muscle Groups

Several workouts can target your major muscle groups, which include your legs, hips, back, chest, abdominal areas, shoulders and arms. Before beginning your workout activities, constantly heat up for five to 10 minutes. With these exercises, you can perform as many repeatings, or sets, as required to satisfy your fitness requires.

Bent-Leg Raises

Bent-leg raises target your abdominal muscles. Lie flat on your back with your knees drawn up, like a sit-up position. Place your hand under your lower back. Raise your feet off the ground until both your knees and hips bend to 90 degrees. Gradually extend your legs and hold for 10 seconds. Bring your knees back in for 10 seconds and then repeat two even more times prior to returning your feet to the ground.

Twisting Situps

Twisting situps target your oblique muscles. Presume the basic situp position. Complete one situp, touching your head to your knees. Complete another situp, but touch your right elbow to your knees. Total another situp, but this time touch your left elbow to your knees.

Dumbbell Shrugs

Dumbbell shrugs target your neck and shoulder muscles. In a standing position, hold the pinheads at your side with your palms facing inward. Shrug your shoulders to the front 10 times and then duplicate 10 times to the back.

Lateral Leg Lifts

Lateral leg lifts target your lateral hip and upper leg muscles. Lay on your right side with legs on top of one another and toes pointed forward. Support your upper body with your right elbow. Raise your top leg until your foot is 6 to 8 inches off the ground. Hold for 10 seconds then return to the beginning position. Perform as numerous repeatings as fulfills your fitness needs and afterwards duplicate on your left side.

Dumbbell Arm Curls

Dumbbell arm curls target your arms muscles. Holding a dumbbell in your hands with palm facing forward, gradually curl it upward to your shoulder. Complete as lots of repeatings as you need and afterwards repeat with your other arm.


Pushups target your triceps, pectorals and deltoids. Lie face down on the ground with your legs together and palms flat on the ground. Raise your body by extending your arms and keeping your back in a level airplane. Lower your body until your arms are parallel with the ground.

High Jumpers

High jumpers target your hamstrings, glutes and quadricieps. Start in a squatting position with your arms extended backwards in line with your upper body– as though you were preparing to make a ski jump. Rotate your arms forward and upward as you jump 6 to 10 inches off the ground. As you land, go back to the beginning position.

Calf Raises

Calf raises target your calf and foot muscles. Stand built with your arms at your side and feet together. Raise your body up onto the balls of feet then return to your heels to the ground.