To effectively work your abs, arms and bum, you need to target the muscles in these areas with specific weight training exercises. The ab muscles consist of the rectus abdominis and obliques which are found on the sides of the stomach. The major muscles in the arms are the triceps and biceps which are found on the back and front of the upper arms respectively. The bum consists of the gluteus maximus, medius and minimus---all of which can be worked simultaneously. You can use free weights and body weight to work each one of these areas. The most effective exercises are ones performed with proper form.
Ball Squats
Ball squats work your bum and they also require ab recruitment to maintain balance. Pin an exercise ball against a wall with your mid-back, step forward slightly and place your feet shoulder-width apart. After tightening your core, slowly lower yourself down by bending your knees, stopping when your thighs parallel the floor. Steadily rise back up and repeat for 10 to 12 repetitions. To increase the resistance, hold a pair of dumbbells in your hands.
Lunges
Lunges work your butt and thighs simultaneously. Stand with your feet hip-width apart and hold dumbbells in your hands. After stepping forward with your right foot, lower yourself down by bending your knees. Once your right thigh parallels the floor and your left knee is an inch above the floor, step back to the starting position and repeat the lunge with your left leg leading. Continue to alternate back and forth until you've done 10 to 12 reps with each side. When doing lunges, keep your back straight and core tight.
Dips
Dips are triceps exercises that can be done with two benches placed slightly wider apart than the length of your legs. Place your heels on one bench and place your hands shoulder-width apart on the other bench with your fingers wrapped underneath. Your butt should be slightly in front of the bench at this point and your arms should be fully extended. Slowly lower yourself down by bending your elbows. Once your upper arms parallel the floor, push up and repeat for 10 to 12 repetitions. To increase the challenge with this exercise, place your heels on a stability ball. If you want more weight, place a weight plate on your thighs.
Twist Curls
Twist curls work your biceps and they are done with dumbbells. Stand with your feet shoulder-width apart and hold the weights at your sides with your palms facing in. In a controlled fashion, lift the weights up toward your chest, twisting your wrists so your palms are facing you. Squeeze your biceps forcefully, slowly lower and repeat 10 to 12 times. You can also do these in an alternating fashion.
Hanging Chin Raises
Hanging chin raises work your lower abs and they are performed with a pull-up bar. Jump up and grab the bar with an overhand, shoulder-width grip. From this position, pull your knees up to chin level and squeeze your abs forcefully. Slower lower your legs and repeat for 15 to 20 repetitions. When doing these, do not let your upper body move back and forth.
Bicycle Crunches
Bicycle crunches work your entire abdominal area. Lie on your back with your legs raised, knees bent 90-degrees and shins level with the floor. After placing your hands on the sides of your head, lift your shoulders off the ground so you are looking at your thighs. In a twisting motion, move your left elbow and right knee toward each other as you extend your left leg out straight. After holding briefly, reverse the motion and move your right elbow and left knee toward each other while extending your right leg. Continue to go back and forth until you've done 15 to 20 repetitions. To increase the resistance with this exercise, wear ankle weights.
Ball Crunches
Stability ball crunches work your upper abs. Lie face-up on the ball with your knees bent, feet shoulder-width apart on the floor and your shoulders and head slightly elevated. After placing your hands on the sides of your head, lift your upper body forward and squeeze your abs forcefully. Slowly lower yourself back down and repeat 15 to 20 times. You can add resistance with this exercise by holding a medicine ball above your chest.
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