When beginning to strengthen and sculpt your body, choose from many options that can be performed inside or outside of the gym. Using your own body weight, resistance tubing, free weights or machine weights can help you preserve or increase muscle mass while reducing body fat, sculpting muscles and burning extra calories. Dr. Edward Laskowski, a physical medicine and rehabilitation specialist at Mayo Clinic and co-director of the Mayo Clinic Sports Medicine Center, suggests that people lose muscle mass as they age if they are not doing anything to preserve it. The exercises listed below are an effective way for a beginner exerciser to strengthen and sculpt the body.
Dumbbell Push-ups
Dumbbell push-ups are an effective way to strengthen and sculpt your chest, shoulders, biceps and triceps muscles. To perform this exercise, begin by placing your dumbbells slightly wider than shoulder-width on your mat. Grasp the dumbbells in your hands, coming into a push-up position, keeping your wrists neutral and slightly wider than shoulder-width. Tighten your abdominals and relax your shoulders and neck. Inhale as you lower your chest towards the floor by bending at the elbows. Stop about 6 inches from the floor and exhale as you push yourself back up into starting position. Perform three sets of 10 to 12 repetitions.
Bosu Dip
The bosu dips target the triceps and core, strengthening and sculpting the muscles. To perform bosu dips begin by sitting on top of a bosu and place your hands slightly wider than shoulder-width apart with your fingers facing forward. Extend your legs out in front of you with your heels on the floor. Lift your right leg off the ground, approximately hip height, while simultaneously lifting your glutes off the bosu. Inhale as you lower yourself back down towards the bosu, without touching it. Exhale as you squeeze back up to starting position. Complete 8 to 12 repetitions and switch to the left leg approximately halfway through the set.
Split Squat
The split squat is an effective strengthening and toning exercise for the legs and glutes. To perform split squats, begin by stepping forward with your right leg and lift your left heel off the ground. When you bend at the front knee, it should stay behind the toes and supported over the ankles. Contract your abdominals and relax your neck and shoulders, placing your hands on your hips. Keep your feet stationary and inhale as you lower down toward the floor a couple of inches. Exhale as you squeeze back up into starting position. Complete 10 to 12 repetitions for each lead leg.
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