A shapely, well-defined physique is the result of a healthful diet and a specialized strength training program. Building muscle has several benefits, such as improved bone density and increased metabolism, according to MayoClinic.com. Performing body sculpting exercises can trim inches off your body and improve your overall health.
Lunges
Lunges develop the muscles in your body including the glutes, hamstrings and quadriceps. Begin in a split stance with your right foot in front of the left. Keep both feet facing forward. Lower your left knee toward the ground until your right knee is bent at a 90-degree angle. Press yourself up until your legs are completely straight. Repeat for four sets of 12 repetitions.
Dumbbell Rows
Performing dumbbell rows tones the muscles in the upper and lower back. Stand with your feet shoulders-width apart and knees slightly bent. Hold a dumbbell in each hand. Bend over slightly so your chest is over your thighs. Let your arms hang straight in front of you with your palms facing each other. Squeeze your shoulder blades together and pull the dumbbells back toward you. Keep your elbows close to your body. Lower your arms back down to the starting position. Repeat for four sets of 12 repetitions.
Push-Ups
Push-ups work the muscles in your abs, arms and chest. Start on all fours with your hands placed shoulders-width apart. Press up onto your toes so that your hands and feet are supporting your body weight. Keep your spine in a straight line. Bend your elbows and lower your chest toward the floor. Pause for one moment at the bottom of the movement. Squeeze your chest muscles and press yourself back up to the starting position. Repeat for four sets of 12 repetitions.
Leg Raises
Leg raises can build the abdominal muscles. Lie on your back with your hands underneath your hips. Raise your feet toward the ceiling and bend your knees at a 45-degree angle. Squeeze your abdominal muscles and lift your hips off the floor. Slowly lower your hips back down to the floor. Repeat the movement for four sets of 12 repetitions.
References
- MayoClinic.com: Strength Training
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
- BodyBuilding.com: Compound Exercise
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