Body sculpting is a form of exercise designed to tone the muscles of the body. It can be performed with various types of equipment or by using body weight. Body sculpting workouts can be performed in a group setting, with a personal trainer or as part of a solo, home exercise program.
History of Body Sculpting in 20th Century America
While nobody can pinpoint the exact origins of body sculpting, in a March 2001 article, the "History of Fitness," Lance C. Dalleck, M.S., and Len Kravitz, Ph.D., presented a detailed overview of this subject. According to the University of New Mexico researchers, in 1954, the "Minimum Muscular Fitness Tests in Children" by Kraus-Hirschland had a significant influence on fitness in America. The study was designed to test the muscular strength and flexibility in the trunk and leg muscles of American children.
When Bonnie Prudden discovered that 60 percent of American children failed at least one of these tests, she carried the results in "The Shape of the Union Address" to President Eisenhower. He responded by creating the President's Council on Youth Fitness. Then, in the mid-1950s, Bonnie Prudden and Jack LaLanne presented exercise shows on television. Both became household names. While mom and dad worked out with Bonnie and Jack, children in the 1950s and 1960s exercised to the "bend and stretch" song on TV's "Romper Room."
Meanwhile, the New York City studio of an innovative fitness expert named Joseph Pilates was rapidly gaining popularity. Although Pilates had arrived from Germany in 1925, one can speculate that his 1945 book entitled "Return to Life through Contrology" had a significant influence on the body sculpting philosophies of the next few decades. Additionally, in the 1950s, a German dancer named Lotte Berk created an exercise technique that combined dance movements with physical therapy. Today, while there are many types of body sculpting exercise, most programs have their roots in the routines developed by either or all of these four icons of the fitness industry.
Misconceptions About Body Sculpting
There are two common misconceptions about body sculpting. The first myth involves spot reduction. No matter how many side leg raises or crunches you perform, you will not lose inches in a specific area of the body. Losing total body fat through aerobic exercise and diet modification is the only solution, and even then, you cannot direct fat loss to a specific area. The second misconception is about muscle building. Many people believe they should avoid body sculpting because it can build "big bulging muscles." This is vaguely possible but highly improbable. Depending on hormonal makeup, some people are more prone to muscle bulk than others. While you may add some size to the muscles through weight-lifting, muscle bulking involves lifting heavy weights. Avoid bulking by performing lightweight exercises or Pilates-evolved body sculpting workouts.
Benefits of Body Sculpting
Benefits of body sculpting include elevated resting metabolic rate, improved posture and enhanced muscular definition. For some people, this increased muscular definition improves self confidence. Body sculpting exercises can increase functional strength. When performed as weight-bearing exercise, they may prevent osteoporosis. Additionally, developing the shoulders and lat muscles can make the hips and waist look smaller by contrast. It creates an effect that is similar to wearing shoulder pads.
Body Sculpting Theories
There are a variety of theories about body sculpting training schedules, sets and repetitions. However, most experts agree that three weekly workouts, consisting of one to three sets of 12 repetitions is sufficient. Remember to work larger muscle groups, such as shoulders, chest and back, before smaller muscles, such as biceps and triceps.
Types of Body Sculpting Workouts
Body sculpting workouts can be performed using weight training equipment, free weights, resistance bands, stability balls or body weight.
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