How many of you have promised to get back in shape in a year? How many of you incessantly tried to lose weight and gain muscle? And, how many have failed more than those who have triumphed over the nightmares of weight gain?

It definitely is hard to achieve a great body, not to mention, others don't have all the patience and perseverance to push through their weight loss and gain muscle goals. The journey towards a great body may be challenging and complicated most of the time, but its good to know that help is at hand. Let's follow the trail:

Good Mornings

The benefits of this training go beyond having just good mornings. If you want to build muscles and a stronger lower back, this kind of body building exercise is the right one for you. First, position your back just like doing a squat with a barbell at the back of your head. This time, you're required to go on a slightly-wider-than-shoulder-width position with both knees bent a little. Next, bend from both hips and waist until you come into a position parallel to the ground. As you execute the routine, remember to keep your butt out for added support as you lift weights and keep your lower back tight. Go back to the starting position and do 5 sets with a maximum of 5 reps.

The Shoulder Press

This routine builds the shoulders and other muscles corresponding to this area. This is performed on a standing position with one hand holding a dumbbell that is leveled with the jaw. Make certain to hoist weights that are just right for you to lift. For added resistance, half of the pounds that you normally lift would be best. Next, lift the weights overhead and lower them. Remember to take note of your breathing routines as you lift the weights and exhale and lower the weights and breathe in. Repeat this exercise for 6-10 reps with each leg.

The Side to Side Jackknife Pushup

To gain muscle and specifically sculpt the shoulders and core, you should try the twist of this one-of-a-kind move. This kind of workout trains the chest and shoulders area and compels the core to even out and become stable in the course of the workout. This exercise is also one good way of getting rid of muscle imbalance. However, if presence of pain persists while doing this exercise, stopping it or asking a spotter or a fitness trainer to teach you the proper way is vital. Doing this routine primarily necessitates kneeling next to a bench with hands spaced beyond shoulder-width. Next, push your hips for the lower body to form a right angle position. Try to bend at the elbows, turn your head towards your shoulder and repeat the move for 3 -5 times. This may be difficult for others, but the benefits of this type of exercise to your muscles outweigh its complexity.