Body sculpting is way of exercising specific muscles and muscle groups to strengthen and tone them. Body sculpting exercises put pressure on the muscles, using resistance such as, weights or body resistance. There are various benefits to performing body sculpting exercises, which include toned muscles, stronger bones and muscles, and improved posture. If you combine body sculpting exercises with cardiovascular workouts, and consume a balanced diet, you could see an increase in your metabolism. This can help you lose weight and give you a slimmer, more toned body.
Free Weights
Free weights, when employed in exercises such as biceps and triceps curls can help to sculpt, tone and tighten your arms. Lateral raises are good for toning and strengthening your shoulder muscles. To perform the lateral raise, hold two dumbbells on either side of your body. Stand up straight and pull your stomach muscles in. Slowly raise the dumbbells out to the side, as if you were flying. Do not swing your arms up; make sure each movement is slow and controlled.
Body Resistance Exercises
Body resistance exercises work by using your body as resistance instead of weights. Push-ups are an example of a body resistance exercise, and should be performed properly to get the best results. To perform effective push-ups, get down on your hands and knees. Extend your legs straight out and come up on to your toes. Extend your arms, so they are straight, but not locked. Make sure that your hands are slightly wider than shoulder width apart. Hold your stomach in and keep your back straight. Keep your chin tucked in, and do not raise your hips. Lower yourself down so your chest almost touches the floor. Come back up slowly and repeat, performing three sets of 10 to 15 repetitions.
Compound Exercises
Compound exercises are designed to have an effect on more than one muscle group at a time. Squats are a compound exercise which primarily work the glutes and hamstrings in the lower body. You can either use your body for resistance, or employ weights such as a barbell or dumbbells. To perform proper squats, stand with your feet hip width apart. Pull your stomach in and, slowly bend your knees. If you are using a barbell, hold it on your shoulders with your hands gripping it on either side, or position the weight behind your head. If you are not using weights, hold your hands out in front of you or, put them on your hips. Stick your buttocks out as far as you can for a more effective squat. When you really feel the burn, push yourself back up and squeeze the muscles in your buttocks to help you. Repeat this for three sets of 10 to 15 repetitions.
Yoga and Pilates
Yoga and Pilates strengthen and tone the body and improve flexibility, and don't require any special equipment as most of the exercises are carried out using the only the body and gravity for resistance. Yoga focuses on a wide range of positions, or poses, that help to tone and strengthen your body. Pilates helps tor strengthen the core, comprised of the stomach and the lower back.
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