Body sculpting is a form of exercise that places resistance on your muscles to gain strength and definition. There are many effective body-sculpting exercises that target the major muscle groups in your chest, shoulders, back, triceps, biceps, legs and abdomen. By choosing compound exercises for your workouts, you can target more than one muscle at a time and experience faster progress.
Chest Presses
Chest presses work your chest muscles which are known anatomically as the pectoralis major and minor. These exercises can be performed with dumbbells and a flat bench. Lie on your back with the weights held an inch apart above you and your palms facing your feet. Slowly lower the dumbbells to your sides by bending your elbows. Bring your upper arms parallel to the floor, then push back to the starting point. Repeat 10 to 12 times.
Military Press
Military presses, also known as overhead presses, work your trapezius and deltoids and are done with a barbell. Stand with your feet shoulder-width apart while holding the bar at upper chest height with your hands slightly wider than shoulder-width apart on the bar. Keeping your back straight and core tight, forcefully push the bar above your head, stopping just short of locking out your elbows. Slowly lower to the starting point and repeat for 10 to 12 repetitions. You can also perform this exercise in a seated position.
Bent-Over Rows
Bent-over rows work your latissimus dorsi and rhomboids. The "lats" are the muscles that give your back a "V" shape. The rhomboids major and minor are found between your shoulders and they give definition to your upper back. To do bent-over rows, you will need a barbell. Stand with your feet shoulder-width apart while holding the bar in front of your thighs with an overhand, shoulder-width grip. Slowly bend forward at the waist and let the bar hang straight down toward the ground. Your back should be straight and slightly higher than parallel to the floor at this point. Steadily lift the bar up to your stomach and squeeze your shoulder blades together. Slowly lower and repeat 10 to 12 times. When doing these, keep your arms tight against your sides.
Close-Grip Bench Press
Close-grip bench presses work your triceps and chest muscles. You need a flat bench and barbell to do these. Lie face-up on the bench, grab the bar with a slightly less than shoulder-width grip and push it off the supports. With the bar held straight above you, lower it down to your chest, push it back up and repeat for 10 to 12 repetitions. When lowering the bar, keep your arms in close to your sides.
Reverse Pull-ups
Reverse pull-ups are also known as chin-ups. Not only do they work your biceps, but they also work your back muscles. Jump up and grab a pull-up bar with an underhand, slightly wider than shoulder-width grip. In a steady motion, pull yourself up as high as possible toward the bar, then lower yourself back down. Repeat for 10 to 12 repetitions. When doing chin-ups, keep your upper body still and core tight.
Deadlifts
Deadlifts work your glutes, quadriceps, hamstrings and erector spinae. In layman's terms, these are the muscles of your butt, thighs and lower back. Place a weighted barbell on the floor and stand behind it with your feet slightly wider than shoulder-width apart. After bending your knees and hips, grab the bar with an overhand, shoulder-width grip. Keeping your core tight and back straight, lift the bar from the floor and come to a standing position. Slowly lower the bar back to the floor and repeat 10 to 12 times.
Jack Knife Sit-up
Jack-knife sit-ups work your upper and lower abs, and you can use your body weight to do them. Lie on your back with your legs straight and arms at your sides. Steadily lift your shoulders and legs off the floor as you pull your knees into your chest. When doing this, squeeze your abs forcefully, lower yourself back down and repeat 12 to 15 times.
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