OC Sports & Rehab

glute-bridgeIf you’re looking to improve your muscle strength and overall fitness, you may be focusing on popular exercises like bicep curls and squats. However, there are a few overlooked muscle groups that are equally important to target in your workouts.

First, let’s talk about the transverse abdominis. This muscle, located in the lower abdomen, helps support your spine and keep your core stable. To exercise the transverse abdominis, try the plank exercise. Start in a push-up position with your arms straight and hands shoulder-width apart. Hold this position for 30 seconds, then rest for 30 seconds and repeat. You can also try the bicycle exercise, which involves alternating between lifting your right elbow to your left knee and your left elbow to your right knee while lying on your back.

Next, we have the rotator cuff muscles. These muscles, located in the shoulder, help with shoulder rotation and stability. To exercise the rotator cuff muscles, try using a resistance band. Sit on a chair and hold the resistance band in both hands, with your arms extended straight out to the sides. Slowly rotate your arms inward, then outward, against the resistance of the band. You can also try the side-lying external rotation exercise, which involves lying on your side with a weight or resistance band in your top hand and your elbow bent at a 90-degree angle. Slowly lift the weight or resistance band up, keeping your elbow pressed against your side.

Finally, don’t forget about the gluteus medius muscles. These muscles, located in the hips, help with lateral movement and stability. To exercise the gluteus medius muscles, try the side-lying hip abduction exercise. Lie on your side with your legs stacked on top of each other. Lift the top leg up, then lower it back down. You can also try the side-step exercise, which involves using a resistance band or mini-band around your legs just above your knees. Stand with your feet hip-width apart and step to the side, keeping your feet together as you move.

Incorporating exercises for these overlooked muscle groups into your routine can help improve your overall muscle strength and stability. Always be sure to consult with a healthcare professional before starting any new exercise program.

Find out more about key exercises to improve your overall fitness by contacting our Foothill Ranch Physical TherapyPlacentia Physical TherapyMission Viejo Physical Therapy, or Lake Forest Physical Therapy locations.