Contrary to what many people believe, body sculpting is not the same as body building. When you are attempting to sculpt your body, you will be combining proper nutrition with smart fitness and the proper exercises that will help you to achieve the look you desire. Performing the right exercises as part of your routine is your first step to having the body you have always dreamed of.
Plie with Upright Row
Stand and place your feet at least shoulder-distance apart. Point your toes outward as far as possible without feeling as though you are going to fall over. Either hold a weight in each of your hands or hold onto one weight with both hands and hold them in front of you at your waist. Bend your knees and lower yourself 3 to 4 inches toward the floor, making sure your knees do not extend past your toes. Simultaneously lift the weights you are holding up to your chest and repeat.
Crunches
Lie on your back, place your heels on the floor, bend your knees and touch your ears with the tips of your fingers. Raise your upper body approximately 3 inches off the floor, hold the crunch for about two seconds and slowly lower your body back to the floor. Immediately go into the next crunch, remembering to keep your back straight throughout the entire movement. Do two sets of 15 crunches.
Squat and Pulse
Stand with a straight posture with your feet hip distance apart and your hands positioned on the top portion of your thighs. Beginning with your tailbone, sit backward and lower your body back toward the floor until your thighs become parallel with the floor. Once you are in your lowest position, squeeze your buttock muscles and pulse yourself about 3 inches up and down 10 times. Return to your standing position and repeat. Perform 10 squats.
Hamstring Curl
Stand with your right foot positioned approximately 18 inches behind your left foot. Extend your arms out in front of your body to help maintain your balance. Engage your abdominal muscles; squeeze your hamstrings and bring your right heel up toward your glutes, ensuring that your right thigh remains immobile. Do 12 reps and switch to your left leg.
References
- "The Body Sculpting Bible for Women"; Hugo Rivera; 2002
- "Women's Body Sculpting & Fitness Program"; James Kalnins; 2010
- "Body Sculpting Bodyweight Exercises for Women"; Eddie Baran; 2006
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