Triceps dip is a compound exercise which triceps are the main muscle involved in addition to chest and shoulders. Dips work all three heads of the triceps muscles at once. The triceps brachii has three heads: the lateral, medial, and long heads.
Often called the “upper body squat,” dips are highly recommended for any [...]

Many people have weak abdominal and lower back, two muscle groups which are commonly neglected. Crunches strengthen and tone these muscles. There are many variations of crunch, but let’s look at the basic crunch this time. Basic crunch may look easy, but some people are doing it in poor form and making [...]

Bicycle Maneuver (Bicycle Crunch) is a great abdominal exercise to work on obliques (side of your abs) and rectus abs (the the long flat muscles along the front sides of the abdomen = 6-pack portion).
Steps:

Lie on your back on an exercise mat or carpeted surface. Make sure your lower back is pressed against the [...]

Squat is the best exercise for your buttock and legs. However, many beginners found that barbell squat is too tough and some people also said that it is dangerous for the knees and not suitable for women. While I agree it is not easy to do it correctly, whether you are a guy [...]