Exercises To Lose Weight & Tone The Body

You've been searching for a workout to jumpstart your weight loss program. After weeks of dedication, your workout is not producing the results you expected. Take a closer look at the effectiveness of the exercises in your workouts. Compound exercises engage multiple muscle groups at one time to build more muscle and burn more calories than isolated exercises which target only one muscle group. Include compound exercises in your strength training routine to shed inches and tone your body.

Wide-grip Pulldowns

Wide-grip pulldowns engage the back, arms and core muscles. Have a seat at the pulldown machine. Hold the bar with a wide grip and palms facing down. Squeeze your shoulder blades and pull the bar down until it directly above your chest. Your wrists and elbows should be aligned. Slowly release the bar up to the starting position. Make sure to keep your back straight the entire time. Repeat for four sets of 12 to 15 repetitions.

Stability Ball Push-ups

Stability ball push-ups target the chest while engaging the arms and core. Start on all fours. Position the stability ball underneath your hips. Walk your hands forward until your shins are on top of the ball. Space your hands shoulder-width apart. Keep your spine in a straight line and lower your chest toward the ground. Press your chest up until your arms are straight and return to the starting position. Repeat for four sets of 12 to 15 repetitions.

Barbell Walking Lunges

Barbell walking lunges target the quadriceps, hamstrings, glutes, calves and core. Place a barbell behind your neck with the bar resting on your trapezius muscle. Stand with your feet shoulder-width apart. Take a large step forward with you right foot, leaving your body in a split stance. Lower your left knee toward the ground until your right knee is bent at 90 degrees. Press up and take a large step forward with your left foot. Repeat the lunging motion and switch legs. Continue alternating legs for four sets of 12 to 15 repetitions on each leg.

Planks

Planks stimulate the abs, external obliques and lower back. Start in a push-up position. Lower your body down onto your elbows. Keep your spine in a straight line from head to toe. Hold this position for 30 seconds. Perform this exercise for four sets.