4 Ways to Fortify Your Weak Spots

"Most men spend time training what they see in the mirror and neglect their back, rear shoulders, hamstrings, and glutes," says the Men's Health Muscle Guy, Mike Mejia, M.S., C.S.C.S. But just because you aren't looking doesn't mean she isn't. Rebalance your body with highly effective exercises to strengthen those weak spots. Perform all four moves without rest. Break for 90 seconds and repeat the circuit two more times.


1. Swiss-Ball Leg Curl

Lie on the floor with your calves on a Swiss ball. Raise your hips so that your body forms a straight line. Pull the ball toward your butt with your legs, pause, and roll the ball out. Do 10 reps.

 

 


2. Dumbbell Reverse Fly

Lie facedown on an incline bench holding a pair of dumbbells with an underhand grip. With your elbows slightly bent, raise the weights out from your sides. Pause, then lower the weights. Do 12 reps.

 

 


3. Side Bridge With Leg Raise

Lie on your side with your forearm on the floor and your feet stacked. Push your hips up so your body forms a straight line. Raise your top leg. Pause, lower, and repeat. Aim for 6 to 8 reps with each leg.

 

 


4. Cable Seated Row

Attach a straight bar to the low-pulley cable of a rowing station and grab it with an overhand grip. Pull the bar to your abdomen. Then let your arms straighten back out. Do 8 to 10 reps.

 

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