Fortunately, it doesn’t take all that much to train your muscles. I’ve put together some effective exercises that will do the trick. Do the complete circuit, moving from one exercise to the next with minimum rest in between, about three times a week. (Of course, you can do more: two sets per exercise, or the whole circuit twice.
Hey, go for broke and do it three ties. What the heck.
Side benefit: You’ll also like how you look at the beach. And you’ll actually have enough energy to get yourself there!
Here are the exercises for boosting muscles and health.
* Crunches – for the Ultimate Six-Pack
I constantly hear from people that they are doing hundreds of crunches. The minute I hear this, I know they’re doing them wrong. (I also know there’s a good chance they’re using momentum and are setting themselves up for a lower back injury). If you do a crunch properly, it’s hard. Most people don’t to them correctly. The good news is that when you do them correct. The good news is that when you do them correctly, you don’t have to do nearly as many to get results.
Here’s how: Lie on the floor with your legs bent, feet flat on the floor, and hands clasped behind your head with your elbows touching the ground. You head should be in position with your body so that you could hold an apple between your chest and your chin.
Imagine Velcro-ing your lower back to the floor. You may feel like you’re doing a small pelvic thrust slightly forward to accomplish this. Keep your lower back nice and stable in this position.
Curl your upper body forward and up holding the highest position for a full second before lowering your upper body back to the ground. Don’t pull on your neck when you come up.
When you lower your upper torso back to the ground, don’t return all the way to the relaxed position where you weight is supported by the ground, but rather to a point where you upper body is just above the ground and your abs are still contracted.
Remember to keep your elbows all the way back while doing the motion. Repeat for as many reps as you can manage in good form. The goal is to try for 10 to 20 reps.
Beginners: Remember that if you can do only one or two, that’s fine. You’ll work up to more, you can bet on it. Don’t dwell on what you can’t do, and just concentrate on what you can do.
Muscles worked: Abdominal muscles (the “six pack”)
* Squats – for a Badacious Back View
Stand with your arms at your sides. Keep your feet shoulder-width apart and your head up. Slightly arch your lower back. Slowly bend your knees while pushing your rear out, until your thighs are about parallel to the ground. Squeeze your thighs and glutes for added contraction. At the same time as you bend, bring your arms up straight in front of you for balance until they’re extended straight out at shoulder height, palms facing each other.
Now come up until you’re standing again, dropping your arms back to your sides as you come up, and repeat for 10 to 15 reps. Don’t lock your knees when you return to a standing position. Adjust your foot stance until it feels comfortable.
You’re going to perform one set, from 8 to 15 reps. (Remember that if you can only do a few repetitions to start, that’s fine, too. This will be you personal starting point. You’ll work up to where you can do 8 to 15. Note: this exercise can be done with or without weights.
Muscles worked: Thighs and glutes (but)
* Chest Presses – for Perfect Pecs
For this exercise you’ll need a pair of dumbbells or filled water bottles. *For all exercises requiring weight, start with a weight you can comfortably do for 8 to 12 reps. If that weight is light enough for you to do more than 12 reps, increase it. If it’s too heavy to perform 8 reps, decrease it. (for more information, see the sidebar on page 118). Lie down on a bench, with your feet resting comfortably no the floor. (if you don’t have a bench, you can use a step or even the floor). Extend your arms overhead, shoulder-width apart, palms facing out, so that the dumbbells are positioned directly over your shoulders.
Bend your elbow about 90 degrees, gradually lowering the weights until they are above and a little beyond your shoulders. Now push the dumbbells up with an arcing motion until they’re back in the starting position.
Muscles worked: Pectoralis (chest), deltoids (shoulders), and triceps (back of arms)
*The beauty of using water bottles is that you can fill them to whatever level you choose to provide just enough resistance to make the exercise difficult but doable. You can then fill to a higher level as you get stronger.
* One-Arm Rows-for Sexy Rhomboids
You will need a single dumbbell or filled water bottle for this exercise. Bend over and rest your left hand on a bench or stool about 2 ½ feet (76 cm) high. Extend your right leg behind you so that you’re far enough away from the bench that your back is flat; make sure you don’t round your back and instead keep it as flat as possible (you may actually have to arch it a little to keep it in this position). You back should be like a tabletop in this position. You right arm will be hanging down straight.
Take a dumbbell in your right hand and bring it straight up toward you hip by bending your elbow and bringing it up behind you toward the ceiling. It should be almost like starting a lawnmower in slow motion. When the weight is about at hi level, lower it back down until your arm hangs straight down. That’s one rep. After you complete 8 to 12 reps with your right arm, reverse everything and do the same number of reps with your left arm.
Muscles worked: Rhomboids (muscles in the back)
* Biceps Curls – for Firm Arms, Part I
Stand with a pair of dumbbells (or filled water bottles) in your hands, palms facing out and feet shoulder-width apart.
Keeping your elbows close to your torso, curl the dumbbells toward your shoulders, and then bring them slowly back down. Repeat for 8 to 12 reps.
Muscles worked: Biceps (front of arms)
*Triceps Dips – for Firm Arms, Part II
Sit on the edge of a bench or step, with your hands on the edge of the bench and your fingers facing forward. Lift your butt off the bench and your fingers facing forward. Lift your butt off the bench and lower it towards the floor by bending your arms at the elbows. Make sure you stay perpendicular to the ground, with your back straight. Don’t push your hips forward. Lift yourself back up by straightening your arms, but don’t reset your butt back on the bench until you’re done. Repeat for 8 to 12 reps.
Muscles worked : Triceps (back of arms)
* Lateral Raises – for Shapely Shoulders
Take a dumbbell (or filled water bottle) in each hand and hold them at the sides of your body, palms facing inward. Stand with your feet shoulder-width apart, knees slightly bent. Don’t lean backward.
Raise your arms up and out to the sides until they are parallel to the ground, then lower back down. Repeat for 8 to 12 rep.s
Muscles worked: Medial deltoids (shoulders)
All the best!
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