The 3 Best Gainage Exercises For A Strong Body!

Sheathing exercises are essential for developing a balanced, powerful and strong body. They primarily target deep muscles, strengthening the core, improving posture and preventing injury.

Whether you're an athlete or just looking to get fitter, these exercises are a must. Find out here about the 3 best muscle-building exercises, along with an effective routine to maximize your results!

Why should you make bodyweight exercises part of your sports routine?

Sheathing exercises not only strengthen the abdominals, they also encompass the back, hips and shoulders. By working these deep muscles, you :

• Improve your stability and balance.
• Reduce the risk of lower back pain.
• Boost your performance in other sports.

Let's move on to the TOP 3 exercises for a strong, solid body.

1. The board: an essential classic

How do you create the perfect board?

• Place your forearms on the floor, elbows in line under your shoulders.
• Keep your body straight, from shoulders to heels.
• Contract the abdominal muscles and buttocks to avoid arching the back.
• Hold this position for 20 to 60 seconds.

Variation: plank with one foot or hand raised

To intensify the exercise :

• Lift one leg a few centimetres off the ground, while maintaining a stable position.
• You can also raise a hand and stretch it out in front of you.

Benefits

The classic plank and its variations not only strengthen the abdominals, but also the shoulders and glutes, for an all-round workout.

2. The side plank: for steel obliques

Steps to a perfect side plank

• Lie on your side, forearm on the floor, elbow under shoulder.
• Lift the hips to align the body from head to toe.
• Hold the position for 15 to 30 seconds on each side.

Progression: side plank with rotation

• Once in position, rotate your torso by pointing your free hand under your torso, then return to the initial position.

Benefits

This exercise targets the obliques, improves balance and strengthens lateral stability.

3. Mountain climbers: dynamic bodybuilding

Execution

• Place yourself in a high plank position, arms outstretched.
• Alternately bring the knees up to the chest, maintaining a fast rhythm.
• Keep your back straight and your abdominal muscles contracted throughout the exercise.

Tips for beginners

Start slowly to master the technique before increasing speed.

Benefits

Mountain climbers combine sheathing and cardio, strengthening the core while burning calories.

Training routine for optimal muscle gain

Incorporate these exercises into your routine 3 to 4 times a week for fast, visible results.

Warm-up (5 min): Perform joint movements and light weight-bearing (e.g. plank on knees).

Sheathing circuit :

1. Classic plank: 45 seconds/1 minute (or 30 seconds with one foot/hands raised).
2. Side plank: 45 seconds/1 minute each side (optional rotation variant).
3. Mountain climbers: Maximum number of repetitions.

Number of laps: 3 times

Rest between series: 30 seconds. 

Conclusion

Sheathing exercises such as the classic plank, side plank and mountain climbers are real allies for a strong, functional and balanced body. By incorporating them regularly into your training, you'll strengthen your core and improve your overall performance.

Don't wait any longer: adopt these exercises and follow this routine for visible results in just a few weeks.

I hope you enjoyed this article!

Don't hesitate to comment if you do.

Discover our article on how to get visible abs if you're interested.

See you soon. 

Eric Flag