Photo credit: www.wellandgood.com
A Fresh Start: 15 Muscle Activation Exercises for 2025
As we embrace a new year, many are driven to set fitness goals, whether it’s increasing daily activity, achieving a specific running milestone, enhancing flexibility, or committing to consistent strength training. Regardless of your aspirations for 2025, there’s a universal method that can aid in reaching them: muscle-activation exercises.
Muscle-activation exercises offer significant benefits, notably improving overall performance in physical activities. According to Ellen Thompson, CPT, head trainer at Blink Fitness, these warmup routines not only facilitate injury prevention but also enhance stamina. “Activating specific muscles can improve your range of motion and flexibility, thereby enhancing overall movement quality,” she explains.
For anyone looking to get their muscles engaged, here are 15 straightforward activation exercises that can be performed easily, either as a warm-up or whenever extra movement is desired.
1. Scapular squeeze
This exercise, known as hanging scapular retraction, is effective for activating back muscles and developing a strong mind-muscle connection.
Your browser does not support the video tag.
To perform, grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width. With arms fully extended, hang freely, then squeeze your shoulder blades together. Hold for one second, then relax. Repeat as needed.
2. Thread the needle
This stretch enhances shoulder and back flexibility.
Your browser does not support the video tag.
Begin on all fours, lift your left arm, and reach it underneath your body to the right, allowing your shoulder and side of the head to lower to the ground. Maintain a straight right arm for support. Hold the stretch, then return to the starting position and switch to the other side.
3. Superhero to push-up
This dynamic move activates shoulders, back, glutes, and hamstrings.
Your browser does not support the video tag.
Lying face down, extend arms and legs. Lift your arms, chest, and legs off the ground, engaging your back and glutes. Hold briefly, then lower back down. Follow with a push-up from a high plank position. Repeat the superhero lift followed by the push-up.
4. Plank walkout with shoulder tap
This plank variation activates shoulders while also engaging core and hamstrings.
Your browser does not support the video tag.
Stand upright, bend at the waist, and walk hands forward to reach a high plank. From there, alternate tapping shoulders with opposite hands before returning to standing.
5. Sunrise
This exercise opens up your shoulders by activating the upper back and stretching the chest.
Your browser does not support the video tag.
Sit upright with knees bent. Bring palms together at your chest, then lift overhead and open your arms wide, returning to the starting position. Repeat the flow.
6. Forearm plank
This exercise primarily targets core muscles, including the rectus and transverse abdominis.
Your browser does not support the video tag.
Start on all fours, lower to forearms, and lift knees off the ground to form a straight line from head to feet while engaging the core.
7. Bird dog
The bird dog is excellent for enhancing core stability.
Your browser does not support the video tag.
Begin on hands and knees. Extend one arm forward and the opposite leg backward, maintaining a straight line. Hold briefly and return to the start, switching sides thereafter.
8. Dead bug
This classic exercise activates key core muscles.
Your browser does not support the video tag.
Lie on your back with limbs raised. Extend one leg while lowering the opposite arm, then alternate movements slowly and methodically.
9. Supported side plank with leg raise
This side plank variation emphasizes the obliques primarily.
Your browser does not support the video tag.
Set up on your side, lifting hips while keeping one leg straight and the other bent. Raise and lower the extended leg to perform repetitions.
10. Crunch
A fundamental core exercise that engages various abdominal muscles.
Your browser does not support the video tag.
From your back with knees bent, lift your torso towards your knees while keeping the lower back pressed into the floor. Lower back down and repeat.
11. Glute bridge
This exercise targets the glutes, enhancing hip stability and relieving lower back strain.
Your browser does not support the video tag.
While lying on your back, press your feet into the ground and lift your hips to create a straight line from knees to chest, squeezing your glutes at the top before lowering back down. Repeat.
12. Alternating lunge
This movement activates the quads, glutes, and hamstrings.
Your browser does not support the video tag.
Stand upright, step forward into a lunge, ensuring proper alignment with knees. Return to start and alternate legs.
13. Monster walk
This exercise effectively activates the glutes and hip abductors.
Your browser does not support the video tag.
With a resistance band positioned above the knees, maintain a slight squat while stepping diagonally forward, keeping tension. Continue with controlled steps in both forward and backward directions.
14. Downward facing dog with calf pump
This move stretches the lower back and hamstrings while activating the calves.
Your browser does not support the video tag.
Position yourself into a downward-facing dog, pressing heels to the ground while alternating calf pumps for added activation.
15. Squat and reach
This compound exercise engages the lower body while targeting the upper back and shoulders.
Your browser does not support the video tag.
Begin standing, then squat deeply while reaching one hand to the ground and lifting the other toward the sky. Alternate this motion side to side.
Source
www.wellandgood.com