They increase time under tension for your muscles—something important for building muscle—since they must stay engaged the entire time.
The Exercises
Glute bridge with abduction
Side-Lying Leg Raise
Squat
Clock Tap
Glute Kickback
Lat Pull-Down
Plank Jacks
Overhead Press
Single-Arm Row
Shoulder External Rotation
Standing Single-Leg Tap Out
Quadruped Leg Extension
How to do it: Start on all fours, shoulders over wrists and knees under hips, with a mini band placed around both feet, at the arches of the feet. Engage core and extend left leg straight back behind you, keeping foot flexed and driving through heel. Then bring it back in to an all-fours position. Do 8 to 10 reps. Then repeat on the right side.
Single-Arm Plank Tap Out
How to do it: Start in high plank position with shoulders over wrists, feet wider than shoulder-width apart and core engaged. Body should form a straight line from head to heels. As if left hand were the center of a clock on the ground, tap left hand to 12 o’clock then return to center. Tap left hand to 9 o’clock, then return to center. Tap left hand to 6 o’clock, then return to center. That’s one rep. Keep hips steady and feet wide the entire time. Repeat until you complete 8 to 10 reps. Then repeat on right side.
Sprinter Sit-Up
Mountain climbers
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