You can exercise each part of your body by performing a total-body workout that includes exercises to target all of your major muscle groups. Some exercise equipment, such as an elliptical trainer with an upper-body component, can work each part of the body simultaneously if used correctly. You can also perform a workout program of several exercises designed to exercise each part of your body. The American Council on Exercise, or ACE, provides a total-body workout that uses your body weight for resistance to improve your muscular strength and endurance.
Step 1
Warm up before your total-body workout by performing 5 to 10 minutes of a low or moderate aerobic exercise that provides cardiovascular benefit, such as walking, using an elliptical trainer or riding a stationary bicycle. Your warm-up should also include a few stretches. Your warm-up prepares your muscles and joints for the exercises.
Step 2
Exercise your buttocks, hips and abdomen with the glute bridge, which requires you to lie on the floor with your knees bent and feet on the floor, arms stretched out along your body and palms flat on the floor, then raise your hips as you contract your stomach and buttocks muscles.
Step 3
Work your abdominals with bent-knee sit-ups, or modified crunches, by lying on your back with your knees bent and your hands behind your head as you raise your head toward your chest.
Step 4
Target your chest, arms and shoulders with the pushup, which requires you to lie flat on the floor with your hands palm down, raise your upper torso until your elbows are fully extended, and return to your starting position.
Step 5
Lie on the floor to perform the collateral limb raises, which work your shoulders, back, buttocks and hips. Lie on your stomach with your legs and arms extended. Raise your arms one at a time, then your legs one at a time, while keeping your body straight and your stomach muscles contracted.
Step 6
Perform a few lunge exercises to work the muscles in your legs and thighs. The forward lunge involves stepping forward with one leg until the knee of the other leg rests on the floor. The side lunge requires you to step to the side with one foot in a sideways lunge move.
Step 7
Work through a series of stretches for each part of your body, including your arms and legs. You can add stretches for you neck, hands and feet to cover your entire body. Stretches can improve your muscle and joint flexibility. Hold your stretches for at least 30 seconds and repeat the stretch on the other side of your body.
Step 8
Cool down for 5 to 10 minutes with a low or moderate intensity aerobic exercise, such as walking on a treadmill.
Tips and Warnings
- ACE recommends starting out moderately with one to three sets of 12 to 20 repetitions for each exercise in the workout, with a brief rest between each set. Perform the workout two to three times each week and insert a full day of rest between workout days. You can add additional exercises that target more specific areas, such as your inner thighs. Burn more calories by working the routine as a circuit during which you complete the exercises one after the other without breaks for about three minutes after you complete the entire circuit.
- Talk to your doctor before beginning an exercise program.
