6 new and excellent exercises to achieve an aesthetic body

It's one thing if you can tell you're exercising. But it's quite another to build a body that attracts the attention of others. No, we're not talking about that gorilla on the beach who can barely manage to put on sunscreen. We're talking about the sculpted statue that looks just as good with clothes on as it does without!

Below, we offer a list of six unconventional exercises for your aesthetic workout.

1. Squats with pulley and raised heels

In Arnold's day, heel tucking was a common way to build quadriceps and achieve more depth. In the 1990s, it was considered cheating. Today, heel raises are back in vogue because bodybuilders in the seventies simply got it right.

Bracing your heels during back squats can help with quadriceps development. It's the same with pulley squats. Your quadriceps will get into a better plane with the load applied, and there will be better isolation and lightening of the back work.

2. Pull-ups with chest support and mini rubber band

You may have a good chest, but that's no good if you also have hunched shoulders to go with it.

In order to get your shoulders back and make your chest stand out, you'll need to work on your back as well. And not just any exercise. You're going to use different horizontal pull-ups.

When there is internal rotation of the humerus, you want to counter that with more exercises that will strengthen the opposite movement. So think less about the pectorals, lats, and internal rotators of the shoulders, and focus more on the mid-trapezius and external rotators of the shoulders.

Chest support squats are a useful way to exercise the middle portion of the traps without fatiguing your lower back. Combining with a mini rubber band is an underrated way to put more stress on the external shoulder rotators at the same time. These muscles will come in handy if you sit at a desk, steering wheel, or have your phone in your hand all day.

3. Three-point pull-ups with a landmine attachment

4. Sliding on BOSU with pulley

In order to build deep, separated lines on his abdomen, you'll need to subject him to some of that volume training.

Hundreds of crunches with your own weight won't give you deeply indented abs. You're gonna have to add some weight. And the pulley is one of the best options. Plus, the BOSU pedestal allows you to load your abdominals in a large range of motion.

You can also change the height of the pulley to put more emphasis on certain parts of the crunches. A lower pulley position will put more stress on the abdominals in the extended position, while a higher one will put more stress on the abdominals in the contracted (pulled in) position.

5. Rolling with lateral resistance

Try attacking your abdominal muscles from different angles. Rolling is one of the best exercises for activating your abs, and this variation will make it even better.

Simply grab the rubber band by something solid next to you and wrap the other end around your hand. When you roll up to the floor, the rubber should be at about a 90° angle with your torso.

The rubber adds a lateral component to the force you must resist. On the way back, the rubber also increases the resistance of the entire exercise.

This exercise is traditionally described as resisting spinal extension and pelvic tilt. The rubber also adds a component of resisting lateral flexion to it. The rubber will further load the flexion of the spine as it stretches more towards your body.

6. Plank leg extension with foam roller

Building proper legs will require you to work on one specific part of your quadriceps. I'm talking about that tear you have in your knee.

This muscle is called the vastus medialis, and most people would train it using overhead kicks. Research confirms that upper extension is actually the most useful exercise for this muscle. But what if the overkicking machine is busy?

Grab a roller and get a few reps of extensions into plank position. These will exercise exactly the same part of the quadriceps as the overhead kick and get them well pumped. Bonus: they can be practiced in the comfort of your own home.

The last thing

Sure, you're focusing on big shoulders, breasts and a broad chest, but don't forget about the rest of your body that can complete your figure.

Keep your shoulders back, train your legs honestly, please start adding some weights to your abdominal workout and incorporate some new angles here and there.

Source: www.t-nation.com - 6 New Exercises for the Aesthetic Lifter
Author: Gareth Sapstead
Translated by Jaromír Uhlíř