Resistance training exercises add lean muscle to your body and raise your metabolism to control or lower body fat and body weight. Regular sessions will increase the tone and definition of your muscles as well as your strength. You do not need to use a lot of fancy equipment to get a good workout. A few simple exercises with your own body weight can help to trim and tone your stomach, arms and legs.
Strength Training Recommendations
To avoid adding bulk to your muscles, train for muscular endurance. Perform two to three sets of 12 to 20 repetitions for each of the following exercises. Do two to three sessions each week with at least one day off between sessions for muscle recovery. Your own body weight acts as the resistance for these exercises however you can increase the challenge by adding resistance such as weights or bands. Focus on form and technique over quantity.
Supine Bicycle Crunches
Supine bicycle crunches will help tone your stomach, or abdominal, region. It challenges the rectus abdominus and your obliques in one exercise. Lie on the floor with your hands behind your head, elbows out wide. Bend your knees and raise your legs so that your knees are over your hips, lower legs parallel to the floor. Draw in your right knee while your left leg extends out. Cross your left shoulder over to the right knee, contracting your abs. Slowly reverse the movement so that you are crossing over to the other side for one complete repetition.
Bent Knee Pushups
Pushups work your chest, shoulders and arms as well as using your abdominals and legs to stabilize your body. Start with the bent-knee version and progress to your toes. Kneel on a mat or towel to cushion your knees. Place your hands on the floor under your shoulders or slightly wider. Straighten your torso so that your body is a straight line from the top of your head to your knees. Keeping your abs contracted, bend your elbows and lower your body toward the floor. Try to get within 1 inch of the floor. Slowly straighten your arms back to the start position for one complete repetition.
Bodyweight Squats
Squats work the muscles in your butt, thighs and calves as well as recruiting your abdominals to help stabilize your torso. Stand with your feet shoulder-width apart, toes straight ahead and arms hanging at your sides. Slowly bend at your hips and knees, lowering your body as if you were sitting in a chair. Lean your upper body forward to maintain your balance, reaching your arms forward if necessary. Stop when you feel like you can go no further or your thighs are parallel to the floor. Press through your heels, squeezing your glutes as you straighten your legs back to the start position for one complete repetition.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- American Council on Exercise: Supine Bicycle Crunches
- American Council on Exercise: Bent Knee Push-up
- American Council on Exercise: Bodyweight Squat
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