Everyone on planet Earth has at least one area of his or her body that could be improved. Unfortunately, despite the promise of new gadgets, these trouble spots don’t turn into toned muscle overnight. It takes time and effort to get the look you want. Four of the most troubling areas to target in your workouts are the arms, legs, abs, and glutes. What’s your trouble spot?
Whatever your target area, here are the best exercises for each.
Take Aim at Arms
For the first exercise, dips, all you need is a chair. Put your hands on the edge of the seat and walk your feet forward until your bottom is several inches away from the seat. Slowly bend your elbows and lower your body toward the floor until your elbows are at a 90 degree angle. Raise back up. Do two sets of 15 reps.
Two more great arm exercises are the kickback and bicep curl. Holding dumbbells in each hand (use whatever weight is comfortable, but still a challenge), lean your upper body forward while keeping your back flat. Bend your elbows at 90 degrees and then slowly straighten your arms, one at a time, behind you. Hold for a second, then return to start. Do 20 reps.
For the bicep curl, stand up straight with your feet shoulder-width apart. Hold a dumbbell in each hand and slowly curl the weight up to your shoulder, alternating arms. Perform 20 reps.
Kicking Legs and Butt
Troubled by your lower half? Three of the best exercises for your legs and glutes are lunges, squats, and step-ups. These can be done with or without weights.
To perform a lunge, step your right leg out in front of you and lower your left knee down toward the floor, not letting your right knee extend past your toes. Stand back up, step forward with your left leg, and lower your right knee. Repeat. Hold dumbbells down by your sides if you want.
For a squat, stand with your feet placed shoulder-width apart. Rest a barbell over the back your shoulders for extra resistance. Bend your knees and lower your rear down as if to sit in a chair until your thighs are parallel to the ground. Return to standing position and repeat, keeping your back straight throughout the movement.
Step-ups are a simple exercise that can be catered to your fitness level. Adjust the height of the step or hold dumbbells or a barbell to increase resistance. Stand in front of a step and step up with your right foot, using your right thigh to push down on the step as you pull your left foot up on the step. Step down and then step up with your left foot. Repeat.
Lunges, squats and set-ups are true and proven exercises that successful boot camps like Fit Body Boot Chino, a Chino boot camp, to use to help clients sculpt their legs and butts efficiently and effectively.
Who doesn’t want a stronger core and firm abs? Try doing an opposite arm and leg raise exercise to get your midsection in the shape you want.
Get on all fours on the floor. Place your knees under your hips and your hands under your shoulders. Raise your right arm straight in front of you to shoulder height while raising and straightening your left leg out behind you at the same time. Reach your fingers forward and your heel backwards. Hold for a couple seconds, and then lower to the floor. Then lift your left arm and right foot. Repeat on each side.
Another great exercise to tone your abs is the abdominal hold. You may look funny doing it, but it’s worth it. Sit on a chair and place your hands on the front edge. Using your abs, lift your feet off the floor and your butt off the chair, balancing yourself with your hands. Hold for as long as you can, return to the starting position, and repeat.
You’ve heard of the crunch, but have you tried a reverse crunch? Lie on your back. Bend your knees and place your feet on the floor. Rest your hands behind your head on the floor. Lift your knees up toward your chest to a 90 degree angle. Using your abs, lift your hips up, keeping your shoulders on the ground. Lower your legs back to the floor and repeat.
Think you’ll get firmed up with a few days of exercise? Think again. The longer it’s been since you worked out, the longer it’ll take to get your flab firm. But don’t give up. With consistency and persistence, you’ll find the firm you seek!
This blog was submitted by the Chino Personal Trainer from Fit Body Boot Camp Chino.