Muscle sculpting involves making your muscles bigger, stronger and better toned so that they are more aesthetically appealing. This requires regular workouts combined with a healthy diet. Although many men choose to join gyms, you can achieve excellent sculpting results by working out at home. You can perform various exercises that need little or no workout equipment but that are still effective for muscle sculpting. Perform these exercises three or four times a week on non-consecutive days after having performed a light cardio warm-up, such as jogging or jumping rope.
Pushups
Pushups are an effective exercise for sculpting your chest, shoulders and arms. You can make pushups easier by bending your legs and performing them on your knees or more demanding by elevating your feet on a step or chair. Perform two to four sets of as many repetitions as possible to get the most from pushups. To perform a pushup, place your hands on the floor and walk your feet back until your legs and hips are extended and your body is straight. Bend your arms and lower your chest to the floor and then push back up into the starting position. Keep your abdominal muscles tight and your neck neutral to minimize your risk of injury when performing pushups.
Lunges
Performing lunges will tone and sculpt your legs and butt. You can make this exercise more challenging by holding weights in your hands or wearing a heavy backpack. Start with your feet together and your hands by your sides. Take a large step forward and bend both your knees. Lower your rearmost knee to within one inch of the ground. Push off your leading leg to return to your starting position. Alternate leading legs for the duration of your set and keep your torso upright at all times. Perform two to four sets of 12 to 20 reps on each leg.
Biceps Curls
Your biceps are the muscles at the front of your upper arms and are responsible for bending your elbow and turning your palms upward. Perform bicep curls using dumbbells, a barbell, a heavy book bag, water cooler jug or any other suitably heavy object. Stand with your feet hip-width apart and your arms extended and in front of your thighs. Keep your elbows tucked into your ribs and bend your elbows to raise your hands toward your shoulders. Pause in this most contracted position for one to two seconds before slowly lowering your arms back down and then repeating. Perform two to four sets of eight to 12 repetitions of this exercise to sculpt your biceps effectively.
Twisting Crunches
Twisting crunches target your oblique or waist muscles and your rectus abdominis -- abs for short. Lie on your back and bend your legs. Lift your feet off the floor so that your thighs are perpendicular to the floor and your knees are bent to 90 degrees. Place your hands at the side of your head. Keep your legs still and lift your head and shoulders off the floor. Twist your upper body so that your left elbow touches your right knee. Lower your head and shoulders back to the floor and then repeat the exercise to the opposite side. Exhale as you raise your shoulders to increase the effectiveness of this exercise. Take care not to pull on your neck as this can lead to injury. Perform two to four sets of 15 to 20 repetitions.
Dorsal Raises
Dorsal raises will strengthen and sculpt and strengthen your lower back and butt. A stronger lower back and butt is not just aesthetically pleasing. It also reduces your chances of suffering a back injury. Lie on your front with your hands clasped behind your back. Rest your forehead on the floor. Keeping your legs straight and firmly grounded, lift your head, shoulders and chest off the floor. Only lift up as far as feels comfortable. Lower your upper body back down to the floor and then repeat. Perform two to four sets of 15 to 20 repetitions. You can make this exercise more challenging by placing your hands at the sides of your head.
References
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
- "Complete Home Fitness Handbook" Edmund Burke; 1996
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