Getting ripped requires losing body fat and toning muscle. Resistance training is one of the best ways to tone and build your muscles so the body appears lean. In addition to weightlifting, it is important to also do some sort of cardiovascular exercise to burn calories and lose body fat.
Straight Leg Crunch
This exercise will target the entire body and the core, creating a lean look. Start with a lightweight pair of dumbbells. The heavier the weight the harder this exercise will be. Next, lie on your back with your arms behind you and extend your legs at a 45-degree angle. According to Women's Health magazine, use your core and bring your arms up over your chest and lift your shoulders off the mat while raising your legs. Without letting your legs touch the floor, return to start and count as one repetition. For maximum ripped benefits, do three sets of eight to 12 repetitions.
Front Squat
Working the legs, thighs, arms and core, this full body exercise burns a large amount of calories. Start with feet hip-width apart and holding a free weight with palms facing toward each other. Tighten the core as you curl the free weights to a starting position where they rest on the front edge of your shoulders. Start to lower your hips, bending at the knees until your thighs are parallel to the floor. Keeping your back straight and chest lifted, extend the hips and knees by pushing your feet into the floor through your heels. Then return to the starting position. Each curl and squat counts as one repetition. Repeat two to three times with eight to 12 repetitions.
Kneeling Row
This exercise can be done while kneeling or on a fitball or Bosu ball. Begin by holding a dumbbell in each hand in front of your hips, palms facing thighs, and knees in alignment. Slowly start to raise your elbows to shoulder height, keeping the core tight. Shape magazine explains to stop where the weight is out to your sides and up toward the chest. Lower your weights, counting as one repetition. Repeat for two to three sets and eight to 12 reps.
Back Extension with Rear Leg Raise
This exercise can be done lying on the floor or on a fitness ball. To work the core, low back, and legs, start by resting your hips and stomach on a ball or the floor. Next straighten your legs, tighten the core, and position your toes hip-width apart on the floor. Start to extend your arms in line with your shoulders as you lift your right leg a few inches off of the floor. Keep reaching your arms as far out as possible and return to start counting as one repetition. Repeat two or three times for eight to 12 reps.
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