This article builds up on one of my other articles related to muscle isolation, why not to isolate.
I gave you the reasons why not to isolate and now I will give you some example of exercises to do, with videos and instructions.
I like exercises which work the whole body. Some of them emphasize a certain area more than others but then we balance it out with other exercises.
I also like exercises which challenge mobility and flexibility. Because to be ready for anything your body has to strong and flexible in the same time. Not excessively flexible, that’s not good either. There is a balance.
Your body is as strong as your weakest link, thus we have to think not only about the obvious muscles, such as thighs and biceps, but also about:
Foot muscles – balance exercises, very simple; get creative and think safety first
Glutes (butt muscles)– they are stabilizer muscles; strong butt muscles are important for hip stability and preventing lower back pain; practice squats
Can’t go all the way down? Place a book under your heels (a stick or stand on an incline with toes facing downhill) and practice until it gets easier. Then change it with a thinner book and so on until you do them all the way on flat ground.
Core – it’s called a core for a reason, that is where everything comes from (even hiccups); practice crawls (or alternative locomotion); they strengthen the core without compromising posture, straining next muscles and lower back and they are fun as well. Here’s the basic one to start with: The Panther Crawl
Upper body – lifting, carrying, throwing, catching, they are day to day movements; your body needs to be strong, in its natural, healthy and balanced state. Use a bar for this exercise (skip the balance part, just do the leg lifts). This exercise will work the core as well.
Flexibility and mobility – you have to have both; without mobility strength is useless; imagine slipping on ice and having no mobility or flexibility, your body will not be able to respond.
If you avoid isolation and practice complex movement such as crawling, running, jumping, squatting etc you develop the body as a whole. Isolate and you will probably miss the smaller stability muscles.