Your training program is designed to maximize your fitness level, but your individual goals might include strengthening the dimples in your muscles. Dimples are generally characterized by small indentations in the skin, but dimples in muscles are essential for overall muscle tone and definition. Strengthening the dimples requires a systematic approach to burn excess fat and promote the development of lean muscle tissue.
Step 1
Perform cardio workouts three to five days per week to burn excess body fat. One of the most important factors to strengthening dimples in muscles is to eliminate stored body fat. You can alternate between long, slow-duration cardio workouts lasting about one hour with high-intensity interval workouts lasting about 30 minutes. Solid cardio workout options include running, swimming, cycling and rowing.
Step 2
Use various compound exercises to train every major muscle group. Compound exercises are characterized by movements that include two or more joints and promote the development of lean muscle tissue. Examples of compound exercises include the bench press, shoulder press or rows for the upper body and squats, lunges and deadlifts for the lower body.
Step 3
Perform single-joint isolation movements during every strength-training workout. These movements isolate one particular muscle, helping to promote definition while strengthening the dimples in muscles. Examples include barbell curls and tricep extensions for the upper body and the leg extension, leg curl or calf raises for the lower body.
Step 4
Train the core during every workout. Strengthening and toning the abdominals and obliques are essential for a defined "six-pack," in which the dimples show in the muscles. Incorporate two to three different core exercises into each workout that focus on each muscle group in the core, including the rectus abdominus and obliques.
Step 5
Perform 8 to 10 repetitions on each exercise to promote muscle hypertrophy. This repetition range promotes muscle development and a natural pump that strengthens the dimples.
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