What Overlooked Exercises Have Substantial Benefits?
In the quest for fitness, some exercises get all the limelight while others are unsung heroes with significant health gains. We've gathered insights from fitness professionals, including a Physiotherapist and a Medical Director, who reveal four underrated exercises that pack a punch. From the core-strengthening plank to the low-impact benefits of cycling, discover the exercises they believe deserve more attention.
- Plank: Core Strength and Stability
- Single-Leg RDL: Versatile and Rehab-Friendly
- Farmer's Walk: Full-Body Functional Strength
- Cycling: Low-Impact Cardio and Toning
Plank: Core Strength and Stability
As a fitness enthusiast and dietitian, I think many people underestimate the plank and its huge perks. This basic but tough exercise works many muscles at once, like your core, shoulders, and legs.
The plank helps to strengthen your core, which you need for good posture and stability. It also improves your balance and coordination. Plus, you can adjust the plank to fit your fitness level, so it's great for people of all ages and skill levels.
When you add planks to your workouts, you'll get a stronger core, better balance, and be fitter overall.
Single-Leg RDL: Versatile and Rehab-Friendly
For me, the Single-Leg Dumbbell RDL is often overlooked but offers substantial benefits.
This exercise is incredibly versatile and fits well in a range of situations, including:
Rehabilitation: It's excellent for rehabbing lower back or hip pain due to its low load and stability demands.
Posterior Chain Development: It effectively targets the hamstrings and glutes, making it great for building posterior chain strength and hypertrophy.
Low Fatigue Volume: Because it uses lower loads compared to barbell variations, it's an ideal way to accumulate posterior chain volume without excessive fatigue.
Sport-Specific Benefits: For athletes, it enhances single-leg balance and stability, which is critical for many sports.
One of the key advantages of the Single-Leg Dumbbell RDL is its freedom of movement, allowing for a deeper range of motion than barbell deadlifts. It's also less intimidating for those apprehensive about heavy barbell exercises, making it a great option for people returning from injury or new to lifting. Additionally, the unilateral nature of the movement helps improve balance and coordination, making it especially beneficial for athletes whose sports require strong single-leg performance.
Farmer's Walk: Full-Body Functional Strength
One exercise that often flies under the radar but delivers incredible benefits is the farmer's walk. It's such a simple movement—just pick up a heavy pair of weights and walk—but it engages nearly every muscle in your body. What I appreciate most about the farmer's walk is how functional it is. You're not just building strength; you're training your body to handle real-world tasks more effectively, like carrying groceries, lifting children, or moving furniture.
Beyond its practicality, the farmer's walk is a powerhouse for improving grip strength, which is an area many people neglect. A strong grip isn't just for athletes or heavy lifters; it's crucial for maintaining independence as we age. This exercise also targets the core muscles in a way that's far more dynamic than traditional core exercises like planks or crunches. As you walk with heavy weights, your core has to work overtime to keep you stable and balanced, which translates to better posture and reduced risk of injury in everyday activities.
Cycling: Low-Impact Cardio and Toning
Cycling. I am a mountain-bike athlete, and cycling has numerous benefits and is low-impact on joints. You can push your limits or have a nice, easy spin. It is great for weight loss and toning, with proven mental health benefits, too.
