Body Sculpting Exercises For Different Muscles

Body sculpting is a form of exercise that targets specific muscle groups for the purpose of improved muscle tone. Sculpting exercises place an overload on muscle groups requiring them to exert force to overcome resistance with movement. Benefits include improved strength, endurance, posture and alignment. When combined with cardio training and proper nutrition, body sculpting workouts increase metabolism, the rate at which calories are burned resulting in decreased body fat. Muscles appear leaner and tighter improving your appearance.

Free Weight Exercises

Free weights are useful for a variety of exercises targeting most muscle groups. Upper body exercises such as lateral raises, front raises and upright rows work your deltoids, your shoulder muscles. Curls and extensions work your biceps and triceps, the front and back of your arms. Complete three to four sets of eight to 12 repetitions for each exercise. Proper body alignment, exercise technique and breathing are important for safe and effective workouts.

Body Resistance Exercises

Exercises such as push ups, pull ups and dips sculpt your muscles using your body weight as resistance. Perform pull ups using a bar, push ups on the floor and dips using the edge of a chair or bench. Complete three to four sets of as many repetitions as possible, up to sets of 25. For added intensity, lower the time between sets from two minutes to 30 seconds.

Compound Exercises

Compound exercises work more than one muscle group using weights or body weight as resistance. Examples targeting lower body muscles include squats, lunges and deadlifts. Squats can be performed using barbells, dumbbells while lifting and lower your body, bending and extending your hips and knees. Lunges work single legs with the option of being performed in a stationary position or while moving forward or backward. Deadlifts can be performed by bending your upper body forward, and then lifting your upper body back up while holding a barbell or set of dumbbells. Proper exercise technique and resistance is important to prevent injuries. Complete three to four sets of eight to 12 repetitions for each exercise.

Yoga and Pilates Exercises

While benefits of Yoga and Pilates exercises include improved flexibility, the exercises use body weight and gravity as resistance resulting in improved muscle tone. Yoga exercises, or poses, require your muscles to contract while holding your body in a stationary position. Many exercises place your body weight on your arms resulting in increased upper body strength and muscle tone. Pilates exercises require your core muscles, your abdomen and lower back to work to maintain proper body positioning resulting in a stronger and tighter abdomen.