Ever notice how we tend to ignore the things we can’t see? The same goes for our muscles. While it’s easy to focus on the ones we flex in the mirror—like the chest, biceps, and front shoulders—neglecting the muscles we can’t see can lead to poor posture, imbalances, and even injuries.
If you’re aiming for general fitness, improved health, weight loss, or simply moving better every day, it’s important to work out your entire body, not just the “mirror muscles.” Here’s a rundown of the often-neglected muscle groups and why they deserve your attention.
1. The Back
Your chest and arms might be the first thing you notice in the mirror, but don’t forget about your back muscles. The back muscles include the latissimus dorsi, rhomboids, trapezius, and the smaller but crucial rotator cuff muscles.
These muscles are the powerhouse behind pulling movements. Whether you’re holding back an eager dog or lifting a heavy box from your car trunk, your back muscles do the heavy lifting.
The back muscles also provide balance. If you focus only on your chest without training the muscles that stabilize your back, you risk developing poor posture. Imagine sitting hunched over a computer all day—weak back muscles won’t support your spine, leaving you slouched and at risk for pain.
How to Train Them: Incorporate exercises like pull-ups, pull-downs, rowing, deadlifts, and shoulder rotations to build a strong, balanced back that supports good posture.
2. The Core
When people think about core training, they often picture six-pack abs. But the core isn’t just about aesthetics—it’s your body’s powerhouse. It includes muscles like the rectus abdominis, transverse abdominis, spinal erectors, and multifidus.
Your core muscles are key in transferring force throughout your body. Imagine lifting a heavy grocery bag: the strength from your legs needs to pass through a solid core before reaching your arms. A strong core efficiently transfers this force, making everyday tasks easier and reducing strain.
A strong core also stabilizes your spine, preventing injuries by keeping your spine aligned and supported during movement. Whether you’re bending, flexing, or extending, your core is crucial for maintaining good posture and reducing the risk of back pain.
How to Train Them: Go beyond crunches. Include exercises like planks, Russian twists, bird dogs, and leg raises to build a well-rounded core that boosts your power and protects your spine.
3. The Glutes
Some focus on achieving strong, shapely glutes, while others tend to overlook these muscles completely. The glutes are more than just for aesthetics—they play a vital role in your movement and overall strength.
Your glutes help with walking, running, and keeping your pelvis aligned. They’re also key players in explosive movements. From a golf swing to a tennis serve or throwing a punch, your glutes generate power and enhance performance.
Strong glutes also contribute to good posture and can help reduce lower back and knee pain by providing stability and support.
How to Train Them: Include exercises like squats, lunges, hip thrusts, and glute bridges to activate and strengthen these important muscles.
Ready to Level Up Your Training?
Focusing on these often-neglected muscle groups will help you achieve a balanced, strong, and functional body. If you’re unsure where to start, our coaches can design a personalized training program tailored to your goals. The Key is to start, not be perfect. We can upgrade. your program along the way.
Start with more frequency instead of more time. 5 days per week of 20 minutes beats 3 days a week at 60 minutes all the time.
Let’s get you on the path to better movement, less pain, and greater strength. Book a consultation today!