The Most Ignored Muscles and How to Target Them

most ignored muscles during exercise

When people are working out and sculpting, they are thinking arms, legs, abs, chest. Many times, people overlook important and beneficial muscle groups. It does not take much to strengthen those forgotten yet important muscle groups.

Working the Most Ignored Muscles

The most ignored muscles play important roles in the little things we do from day to day like holding a purse or backpack. Some forgotten muscles are what support the spine and give you a larger range of motion. Just like with any and all muscle groups, strengthening even the smallest muscle groups will aid you in getting stronger, leaner, and losing fat.

Trapezius (neck and upper back)

This muscle aids in daily activities such as holding a backpack and turning neck.

Wall Angels: Standing with your back against the wall, extend your arms out to the sides and bend at 90-degree angle, your palms should face forward. Make sure you keep your head, spine, butt, elbows, and the backs of your hands against the wall, then slide your arms straight up and overhead. Work up to 2 sets of 15 reps.

Spinal Extensors

This muscle aids in supporting the spine and extending the spine’s range of motion.

Superman Pose: You lay on the floor face down, arms to your sides. Next place arms extending out in front of you, as if you were flying. Then on your inhale lift your head, neck, chest, and arms off the floor. On the exhale, lift your legs. Never lift both at the same time for you could strain your back. Hold the superman pose for 1 minute.

Gluteus Medius (hip muscles)

Another of the most ignored muscles is the Gluteus medius. It is important for preventing injuries to the ACL, and keeps the hips aligned and balanced.

This exercise will involve a resistance band or loop. Wrap the band or loop around the leg just above the ankles. Bend your knees and squat slightly into your hips, like a quarter squat. Then begin to step outwards sideways about 15 times, keeping the band on the entire time.

Shoulders and Mid Back

This muscle group is very important for good posture.

This exercise requires weights, 2-5 pounds is good to start. Holding dumbbells in each hand, hinge forward at the hips. Keep your knees slightly bent and your back completely flat and straight. Raise dumbbells until they are even with your head, and parallel with your back. Make sure you are not swinging your arms at anytime. Do three sets of 15 reps.

Take Care to Avoid Injury When Working with the Most Ignored Muscles

When people workout, they often times neglect the muscle groups that are vital for our day to day. Make sure that you are working out these smaller muscle groups to prevent injury and help you perform your everyday tasks. Increasing the strength in your back may be one of the best things you can do for yourself, to not only prevent injury but also to help you have better posture. Next time you are thinking about your fitness regime, think about adding these simple and quick exercises to your list. The most ignored muscles can then be your biggest assets.

Before getting started, particularly if you are taking on this type of change for the first time to address your most ignored muscles, it’s always a good idea to talk to your doctor or another professional in movement and health.  A personal trainer can be a great start, if this is your preference.  Make sure to consult someone you’re comfortable with, with whom you’ll be honest, and who has experience in your type of workout goals.

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