To achieve a muscular and toned look, adding weights to your workout routine is a necessity. Exercises such as free weight squats, dumbbell lunges, step-ups and stiff-legged deadlifts will work the lower body as well as the core if the abdominals are kept tight throughout the exercises. For a more direct abdominal workout, incorporate weighted incline crunches and weighted crunches into your workout routine.
Free Weight Squats
Position yourself under a bar. Make sure the knees do not go over the toes, and maintain a shoulder-width stance. Squat low until your thighs are parallel to the ground. Slowly lift yourself up in a controlled motion by using your legs and core. Add weights once you complete 10 repetitions with ease. Complete two more sets.
Dumbbell Lunges/Step Ups
Select a dumbbell that you can lift without overly straining. Step forward with one leg and bend until the thigh is parallel to the ground. Switch legs. For step-ups, step onto a bench with one leg and bring the other leg up to the bench. For lunges and step-ups, complete 10 repetitions with one leg before switching to the other.
Stiff-Legged Deadlift
Stand with your feet shoulder-width apart as your hold a barbell. Place your hands shoulder-width apart also. Keep your back straight throughout the exercise and pull back your shoulder blades. Slightly lock your knees as you bend at your hips until you get a stretch in the hamstrings. Complete three sets of 10 repetitions.
Weighted Incline Crunches
Sit on an incline bench with your feet hooked under the support. Hold a dumbbell or weight plate behind your neck as you slowly crunch upwards. Add a higher weight for a more intense workout. Complete 10 repetitions for three sets.
Weighted Crunch
Lie on your back with your knees bent. Hold a dumbbell or weight plate on your chest. Slowly crunch upwards. Add a higher weight for a harder workout. Complete at least 10 repetitions for three sets.
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