{"id":42333,"date":"2016-09-26T11:15:29","date_gmt":"2016-09-26T15:15:29","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=42333"},"modified":"2021-11-18T08:30:28","modified_gmt":"2021-11-18T13:30:28","slug":"underrated-exercises-for-beginners","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/underrated-exercises-for-beginners\/","title":{"rendered":"The 15 Underrated Exercises You\u2019re Not Doing"},"content":{"rendered":"

The best exercise might be the one you aren\u2019t doing. Switching up your usual workout routine will challenge your muscles in new ways and<\/em> battle boredom, which could make you more motivated to work out\u00a0in the first place. So if you catch yourself on the elliptical for hours on end \u2014 or doing crunches<\/a> \u2018til your neck gives out \u2014 we\u2019re here to intervene.<\/p>\n

To honor the forgotten, overlooked or unappreciated movements, we asked top trainers to weigh in on the best exercises that fly under the radar. Not only will these moves build strength, improve endurance and burn calories, they\u2019ll keep you progressing\u00a0toward your goals. Whether you\u2019ve been working out for three days or 30 years, we bet you\u2019ll learn a tip or two from the 15 exercises below (listed in order of beginner to more advanced).<\/p>\n

RELATED:<\/strong> The 5 Muscle Groups Guys Are Guilty of Ignoring<\/a><\/p>\n

The 15 Underrated Exercises You\u2019re Not Doing<\/strong><\/h3>\n
\"Superman\"
Photo: Ryan Kelly \/ Daily Burn 365<\/a><\/em><\/figcaption><\/figure>\n

1.\u00a0<\/strong>The Superman
\n<\/strong>Targets:<\/strong> Hamstrings, abs, lower and upper back muscles
\nSuperheroes might have a reputation for abs of steel, but the superman exercise is all about the back. And that\u2019s a good thing, according to Jonathan Angelilli, fitness trainer and founder of TrainDeep<\/a>, a holistic fitness system. \u201c[Supermans] are way more important than crunches,\u201d he says, because the exercise does a better job of promoting good posture and strengthening the muscles in your back.
\nHow to Get Started: <\/strong>Check out this article<\/a> on back exercises to prioritize your posterior.<\/p>\n

\"Brisk
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

2. The Brisk Walk
\n<\/strong>Targets:<\/strong> Cardio and endurance
\nBetter health is literally just a few steps away. \u201cWalking has many of the same health benefits as running<\/a>, such as reduced risk of hypertension, high cholesterol, diabetes and improved cardiovascular health,\u201d says Jen Sinkler, an author, personal trainer, former elite athlete and founder of\u00a0Lift Weights Faster.\u00a0A brisk walk won\u2019t put undue stress on your body like running might, but taking some deep breaths while walking can help you \u201cquiet a busy brain,\u201d says Sinkler. \u201cThat\u2019s a win for everyone, from newbie exerciser to veteran.\u201d
\nHow to Get Started:<\/strong> Hit the open road with this guide to urban hiking<\/a>, with tips for making a walk through your hometown a little more epic.<\/p>\n

RELATED:\u00a0<\/strong>15 Races for People Who’d Rather Walk Than Run<\/a><\/p>\n

https:\/\/www.instagram.com\/p\/BEO7WynErYK\/<\/p>\n

3. The Lateral Band Walk-Out
\n<\/strong>Targets:<\/strong> Glutes
\nLateral band walks are about to become your glute go-to. \u201cThe exercise strengthens and targets the gluteus medius, or side of your butt, and does so without bulking. Instead, it helps chisel and tighten the booty and legs,\u201d says Andrea Speir, trainer for Daily Burn Pilates<\/a>. Best of all, you won\u2019t need to spend hours hobbling around like a penguin to get results. Spier says you\u2019ll feel the burn instantly once you start side stepping around. Keep it up for three sets of 10 reps and you\u2019ll have a solid addition to any dynamic warm-up or lower-body routine.
\nHow to Get Started:<\/strong> Check out this video<\/a> for a demonstration of proper lateral band walk technique.<\/p>\n

https:\/\/instagram.com\/p\/50HtL5O3zW\/?tagged=deadbug<\/p>\n

4. The Dead Bug
\n<\/strong>Targets<\/strong>: Core
\nNo, you won’t harm\u00a0any insects during this exercise. The Dead Bug<\/a> is a core exercise performed on your back, where you want to engage your abs to resist extending your lumbar spine (or, arching your back) as you lower your legs to the floor. Translation: You\u2019re keeping your back against the floor while raising and lowering your legs and arms. \u201cThere are enough variations that can challenge anyone ranging from a beginner to the most advanced trainee, yet very few people use it,\u201d says Hunter Cook, a California-based trainer. He likes that it teaches athletes how to brace properly<\/a>, a skill important for protecting the spine during heavy squats and deadlifts.
\nHow to Get Started: <\/strong>Strengthen your core with the three variations in this video<\/a>.<\/p>\n

RELATED:\u00a0<\/strong>Hate Crunches? 6 Better Core Exercises for Beginners<\/a><\/p>\n

\"Rowing
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

5. The Rower
\n<\/strong>Targets:<\/strong> Quads, glutes, arms and back
\nRow, row, row your way fit. Anja Garcia, trainer for Daily Burn\u2019s Inferno program<\/a>, says working out on a rowing machine has helped take her athleticism to the next level. \u201cYou can change the intensity of the exercise by playing with your stroke rate, adding in sprints to really target cardio or keeping a steady cadence to work on strength and power,\u201d she says.
\nHow to Get Started:<\/strong> Try out these three rowing machine cardio workouts<\/a> to boost strength and endurance.<\/p>\n

\"Sumo
Photo: Ryan Kelly \/ Daily Burn 365<\/a><\/em><\/figcaption><\/figure>\n

6. The Sumo Squat with Drag
\n<\/strong>Targets:<\/strong> Glutes, quads and inner thighs
\nLevel up your bodyweight squats, no equipment necessary. By adding a \u201cdrag\u201d at the end of a sumo squat, you\u2019ll challenge your inner thighs, says Larysa Didio<\/a>, a celebrity trainer and fitness writer. \u201cIt\u2019s really hard to target the inner thighs while standing and this exercise successfully does it,\u201d she says. So, skip those seated adduction machines<\/a> and drop it like a squat, stat.
\nHow to Get Started:<\/strong> Try this 10-minute strength workout<\/a> from Prevention, with tips on how to perform the sumo squat with drag.<\/p>\n

RELATED:\u00a0<\/strong>6 Squat Variations for Total-Body Strength<\/a><\/p>\n

\"Switch
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

7. The Stairs
\n<\/strong>Targets:<\/strong> Glutes, hamstring, calves and core
\nWaiting for a treadmill can get old, fast. So why not ditch the gym and explore a new part of town by heading to an outdoor stairwell or stadium for your next cardio fix? By running or walking up and down stairs, you\u2019ll rev your heart rate, improve coordination and develop lower body strength. \u201cThere\u2019s so much variety in how you can use [stairs] and they\u2019re everywhere!\u201d says Dyan Tsiumis, instructor at The Fhitting Room<\/a> in New York City, who\u2019s been hitting the steps to help get in shape for her first figure competition.
\nHow to Get Started: <\/strong>To take your fitness level to new heights,\u00a0start with this 20-minute StairMaster workout<\/a>.<\/p>\n

\"MetCon
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

8. The Plyo Workout
\n<\/strong>Targets:<\/strong> Cardio and strength training
\nHarder, better, faster, stronger aren\u2019t just song lyrics \u2014 they\u2019re also benefits of plyometric training. \u201cIt\u2019s all about efficiency,\u201d says Leanne Shear, founder and head trainer at Uplift Studio<\/a> in New York City. By incorporating jump squats, broad jumps or other plyo moves into your fitness routine, you\u2019ll fire up muscle groups that you wouldn\u2019t ordinarily work moving in just one plane of motion. Plus, developing explosive power that will make you a better all-around athlete? Priceless.
\nHow to Get Started: <\/strong>Get sweating with this no-equipment ploymetric workout<\/a> designed to maximize your burn.<\/p>\n

RELATED:\u00a0<\/strong>6 Killer Cardio Workouts That Don’t Involve Running<\/a><\/p>\n

https:\/\/instagram.com\/p\/5k5TudwC6O\/?taken-by=kirastokesfit<\/p>\n

9. The Single-Leg Deadlift
\n<\/strong>Targets:<\/strong> Core, glutes and hamstrings
\nWhile regular deadlifts are great for building strength, balancing on just one leg means your core has to stay engaged throughout the movement. Kira Stokes, an instructor at BFX Studio<\/a> in New York City, is all about firing up the posterior chain with single-leg deadlifts. \u201cAdded bonus: This is a fantastic exercise for ankle and knee rehab,\u201d says Stokes, since the movement can help strengthen and stabilize your joints. And best of all, she notes that the single-leg deadlift is a \u201cno-excuse exercise,\u201d meaning you can do it anytime with just your own bodyweight.
\nHow to Get Started: <\/strong>Master the single-leg deadlift technique with tips from this story<\/a> on how to sculpt a strong backside.<\/p>\n

\"Kettlebell
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

10. The Russian Kettlebell Swing
\n<\/strong>Targets:<\/strong> Glutes, lower back, hamstrings, shoulders and legs
\nWant to\u00a0benefit from kettlebell training<\/a> but not sure where to start? Let us introduce you to the Russian kettlebell swing. \u201cIt has a low learning curve,\u201d says Kellie Davis<\/a>, celebrity trainer and co-founder of GetGlutes.com<\/a>. \u201c[It\u2019s] a full-body workout wrapped into a single exercise,\u201d she says, noting it strengthens your posterior chain while also revving your heart rate and testing your endurance.
\nHow to Get Started:<\/strong> Brush up on your form by learning a few dos and don’ts about the kettlebell swing here<\/a>. Then follow along with Daily Burn<\/a> trainer Cody Storey in this video<\/a> on beginner-friendly kettlebell exercises.<\/p>\n

RELATED:\u00a0<\/strong>The Ultimate Guide to Strength Training Equipment<\/a><\/p>\n

\"Track
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

11. The Track Workout
\n<\/strong>Targets:<\/strong> Cardio and endurance
\nYou don’t have to slog through miles on the treadmill. You can mix up a run in many ways\u00a0\u2014 sprint drills<\/a>, distance runs and nature hikes \u2014 so it\u2019s appropriate for all levels and fitness goals. \u201cRunning never ceases to amaze and challenge me,\u201d says Justin Rubin<\/a>, trainer for Daily Burn\u2019s True Beginner<\/a> program. Lace up your sneakers and you\u2019ll likely live longer<\/a> than more sedentary people! Baby, you were born to run.
\nHow to Get Started: <\/strong>Learn how to set yourself up for success with these 50 running resources<\/a> for increasing speed and strength and fueling up the right way.<\/p>\n

\"Photo:
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

12. The Prowler Drive
\n<\/strong>Targets:<\/strong> Legs, core, back, hip extension
\nPush it, push it real good. The Prowler is that sled-like piece of equipment you\u2019ve seen people shoving around gyms or CrossFit<\/a> boxes. But it\u2019s not just for bros chasing gains. Anyone can use\u00a0the Prowler since there\u2019s a quick learning curve, says Rob Sulaver, founder and CEO\u00a0of Bandana Training<\/a>. Unlike barbells, there\u2019s no risk of falling weight once you run out of steam \u2014 push until you can\u2019t push any more and the Prowler will simply come to a halt.
\nHow to Get Started: <\/strong>For a demonstration of proper prowler technique, check out this video<\/a> that breaks down how it\u2019s done.<\/p>\n

RELATED:\u00a0<\/strong>5 Exercise Machines That Aren’t Worth Your Time<\/a><\/p>\n

\"Back<\/a>
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

13. The Weighted Back Squat
\n<\/strong>Targets:<\/strong> Glutes, hamstrings, quads, calves, core, lower back and shoulders
\nLadies and gentlemen of the gym, back squats are back. \u201cA lot of women avoid this exercise in fear of growing their thighs and men skip it to focus on more vanity body parts like their chest and arms,\u201d says Brett Hoebel<\/a>, celebrity trainer and author of The 20-Minute Body<\/a>. The truth is, this full-body move can torch calories during and after your workout. At the same time, it helps you develop better mobility \u2014 which can lead to better performance for other workouts.
\nHow to Get Started:<\/strong>\u00a0How low can you go? Perfect your form and learn how to improve your depth with these tips<\/a>.<\/p>\n

\"Deadlift\"
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

14. The Deadlift
\n<\/strong>Targets:<\/strong> Glutes, hamstrings, quads and lower back
\nThink only advanced lifters can do deadlifts? Think again. \u201cMen, women, young and old can all benefit from this move,\u201d says Ben Booker, trainer for Daily Burn\u2019s LTF program<\/a>. The multi-joint exercise works your upper and lower body. Plus it\u2019s one of the safest lifts you can perform, because you\u00a0simply drop the weight if you can\u2019t complete the lift. Once you learn how to hinge properly at the hips, you\u2019ll develop strength that can carry over for picking up heavy groceries or moving furniture.
\nHow to Get Started:<\/strong> Master this lift with these\u00a0beginner-friendly tips<\/a>.<\/p>\n

RELATED:\u00a0<\/strong>Strength Training for Beginners: Your Guide to Picking Weights<\/a><\/p>\n

\"Thruster\"
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

15. The Thruster
\n<\/strong>Targets: <\/strong>Quads, glutes, hamstrings, abs, shoulders, upper back, triceps
\nWant more bang for your buck with a barbell in hand? You get two-for-one with the thruster, which combines a front squat with a push press. \u201cThis full-body movement is very metabolically demanding and really gets the heart rate up,\u201d says Eric Salvador, head instructor at The Fhitting Room<\/a> in NYC. \u201cThe power that you generate from your legs in the squat propels the weight overhead where your abdominals, shoulders, upper back and triceps take over,\u201d he says. This multi-joint movement isn\u2019t for the faint of heart, though. \u201cThe thruster will literally floor you,\u201d says Salvador, who became a believer in the exercise during \u201cFran,\u201d a notoriously tough CrossFit<\/a> workout.
\nHow to Get Started: <\/strong>Experienced lifters can try \u201cJackie,\u201d one of the CrossFit workouts<\/a> you can do in under 12 minutes.<\/p>\n","protected":false},"excerpt":{"rendered":"

Let\u2019s hear it for the underdogs. Read on to learn which exercises trainers nominate as the most underrated, and how to work them into your routine asap. <\/p>\n","protected":false},"author":8,"featured_media":42472,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6,14],"tags":[32,288,281,341,343,160,99],"class_list":["post-42333","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","category-strength-training","tag-bodyweight","tag-cardio","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-trainer","tag-weightlifting"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/42333","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=42333"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/42333\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/42472"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=42333"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=42333"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=42333"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}