Fix Your Weak Spots

Sculpt and injury-proof your body from head to toe with these four muscle builders.

“Most men spend time training what they see in the mirror and neglect their back, rear shoulders, hamstrings and glutes,” says strength and conditioning coach Mike Mejia. But just becase you aren't looking doesn't mean she isn't.

Rebalance your body with these highly effective exercises to boost those weak spots. Perform all four moves without a rest, then break for 90 seconds and repeat the circuit twice. Do the routine three times a week with at least one day of rest between each session.

1. Swiss-ball Leg Curl

Lie on the floor with your calves on a Swiss ball. Raise your hips so that your body forms a straight line. Pull the ball towards your bum with your legs, pause an then roll it back out. Do 10 reps.

2. Side Bridge with Leg Raise

Lie on your side with your forearm on the floor and feet stacked. Push your hips up so your body forms a straight line. Raise your top leg. Pause, lower and repeat. Aim for 6-8 reps with each leg.

3. Dumbbell Reverse Fly

Lie facedown on an incline bench, holding a pair of dumbbells with an underhand grip. With your elbows slightly bend, raise the weights out from your sides. Pause, then lower them. Do 12 reps.

4. Seated Cable Row

Attach a straght bar to the lower pulley cable of a rowing station and grab it with an overhand grip. Pull the bar to your abdomen, then let your arms straighten again. Do 8-10 reps.