Advance Strength Training Exercises – Part ii

Here you can find some more advanced level strength training exercises that you can incorporate in your daily routine to build your overall physical strength.

Posture Type: Forward Raise

Muscles worked: Pectorals and deltoids

Recommended Level for Beginners: Advanced

How to do it?

•     Begin from the primary position
•     Lift a pair of dumbbells by your side
•     Bring them to the front of the thigh with the palms facing towards your body
•     Breathe out as you raise the dumbbells forward to shoulder height
•     Make sure your palms are facing downwards when you complete this step
•     Hold briefly
•     Lower weights to resting position
•     Repeat to complete a set

Posture Type: Shoulder Shrugs

Muscles worked: Rhomboids and trapezius

Recommended Level for Beginners: Advanced

How to do it?

•     Begin from the primary position
•     Dead lift a pair of dumbbells to your side with palms facing inward
•     Breathe out as you slowly raise your shoulders
•     Roll them back then
•     Hold briefly when your shoulders are at the farthest point back
•     Hold briefly when your shoulders are at the farthest point back
•     Breathe in as you return to resting position
•     Repeat to complete a set

Posture Type: Double Crunch

Muscles worked: Abdominals

Recommended Level for Beginners: Advanced

How to do it?

•     Lie on your back with feet together and hands under your head
•     Breathe out as you bend your knees and lift them off the floor
•     At the same time raise your shoulders so that you are in a semi-sitting position
•     Hold briefly
•     Breathe in as you lower your upper body and feet back to the floor
•     Do not return to resting position
•     Brush the floor with your feet and shoulders
•     Repeat to complete the set

Posture Type: Bicycling

Muscles worked: Obliques and abdominals

Recommended Level for Beginners: Advanced

How to do it?

•     Lie on your back on the floor with your hands under your head, elbows on the floor, knees bent and hip-width apart
•     Breathe out as you bend your left knee and draw it towards your chest
•     Keep your right leg pointing forward
•     Straighten out your left leg and simultaneously bend your right knee and draw it towards your chest
•     Repeat to complete a set

A word of caution!
Keep your lower back on the floor during this exercise, and your abdominals contracted.