9 Core Workouts for Men that You Must Master to Get in Perfect Shape

In order to get your body into perfect shape, there are 9 core workouts that you must master. These core workouts correspond to the 9 main parts of the body, and are essential to gaining, and keeping, that fit, trim body that we all want. Keep in mind, however, that the workout routines are but just one part of the overall fitness plan. Diet plays a vital role as well, so eat healthy and follow these 9 workouts to get in shape.

1. Shoulders

One of the best shoulder workouts are shoulder shrugs, which utilize a barbell with the appropriate amount of weight for the person lifting. Shoulder shrugs are performed by holding the barbell firmly in both hands, arms fully extended downward. While keeping the rest of your body completely straight and still, shrug your shoulders up as far as possible, allowing the shoulder muscles to “lift” the weight. Repeat for the desired number of repetitions.

2. Arms

There are quite a few different workouts for the arms. Simple pull ups are very common and, with an inexpensive pull up bar attached to a door frame, can be done in the comforts of your own home. Pull ups are performed by firmly gripping the pull up bar, and using the arms to pull the body’s weight upward until the chin reaches the bar. Curls, which uses dumbbells or a barbell are another great arm workout. To do a curl, hold the dumbbells or barbell with your arms fully extended downward. Keeping the upper arms still and straight, bend the elbows and “curl” the hands, and weight, toward the chest.

3. Abs

Getting your abs, or abdominal muscles, into shape is, perhaps, the simplest to achieve, although it generally takes a bit of time and dedication. While there are many products on the market that supposedly help you achieve the perfect “six pack”, the same thing can be accomplished with nothing more than simple sit ups. While sit ups work a few different muscle groups, the abs take most of the punishment, and therefore gain most of the benefit.

4. Chest

Push ups and bench presses are two of the most effective, and simple, chest exercises that you can do. To do a standard push up, lie flat on the floor on your stomach, feet straight and palms against the floor at shoulder width. Keeping your back and legs straight, push your body upwards using the strength in your arms. This also helps work the arms muscles, too. Bench presses utilize the same muscle groups, but are performed while one your back on a weight bench. Grip the barbell (with the correct amount of weight) in both hands and lift until your arms are fully extended before lowering to the chest. When bench pressing it is important to have a “spotter”, someone to make sure you don’t get yourself stuck with a barbell across the chest.

5. Gluteus Maximus

When it comes to firm glutes (rear end, to the uninitiated), the “Bird Dog” is one of the easiest and best workouts. Start by getting down on the floor on your hands and knees, keeping your back straight. Once in position, extend one leg fully behind you until you feel your glute muscles tighten. Hold this position for a few seconds and return to the starting position. A few sets of 10 or 12 reps with each leg will have your gluteus maximus firm and tight in no time at all.

6. Thighs

Squats are one of the best thigh workouts for men. The biggest advantage to this exercise is that no extra equipment is needed, and it can be done at any time, any where. Start by standing with your feet apart at hip width. Keep your back straight and “sit” backwards, as if you were going to sit on a chair. The goal is to get your thighs and calves at a 90 degree angle to each other. For an added advantage, hold 10 pound weights in front of your chest while squatting.

7. Calves

“Toe Raises” are a great way to tone up those calf muscles, and again, require no extra equipment. Start by standing near a wall, chair or other item that you can use to keep your balance. Plant your feet firmly on the floor at hip width apart, and slowly lift the heels of your feet until you are standing on your toes. Hold this position for a couple seconds and lower your heels back to the floor. Repeat for the desired number of repeitions.

8. Back

For working and developing strong back muscles, you can’t get much better than “Barbell Bent Over Rows”. This exercise uses a dumbbell (hence the name) with the appropriate amount of weights attached. Start by standing with you feet flat and your legs straight. Bend at the waist and grip the barbell firmly in both hands. Pull the barbell up to your chest, keeping your legs straight. Allow your arms and back muscles to do the work.

9. Overall workout routines

Combining all of the above workouts into one routine is the best way to tone the overall body and various muscle groups. You can vary the routine a bit, working specific body groups on alternating days, or combine them all into one, large daily routine. Be sure and give your muscles a good stretch first, though, to prevent muscle injury. And always make sure to drink plenty of water while working out.

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