Many people dream of having that chiseled body common to athletes. However, that type of body doesn’t come easy, as it requires a combination of effective exercises and a great dietary program. Even though this may seem challenging, the benefits of staying fit and healthy far outweigh the sacrifice and effort.
Other than keeping you in shape, working out improves your mobility and balance, ensuring you can do a lot more movements with ease.
Moving on, here is a list that can help you turn your dream body into a reality. The list below will combine a mix of upper body and lower body exercises to avoid muscle imbalance.
Squats
Squats are categorized as a lower body exercise. They mainly target your legs, glutes, abs, and hamstrings.
How It’s Done
Stand upright with your feet some distance apart for stability. Gradually lower yourself down as if you are sitting until your thighs are perpendicular to the floor. Maintain that position for a few seconds before lifting yourself back up to the starting position.
When doing your squats ensure that you maintain a straight back throughout the exercise, you can achieve this by focusing on something in front of you. Additionally, focus on your abdominal muscles.
Bench Press
Bench presses are designed to exercise your upper body muscles such as biceps, chest, shoulders, and abs.
How It’s Done
Lie flat with your back on a bench. Squeeze your shoulder muscles, lift your chest and tighten your abdominals. Once set, grab the barbell and lower it close to your chest until your elbows form a ninety-degree angle. Remember, don’t let the bar rest on your chest.
Lift the barbell until your arms are fully extended. Repeat. Remember to sync your breathing with the lifts. You can also grab your favorite workout supplement from 120 kgs to help complement your diet and workout routine.
Farmer’s Walk
The farmer’s walk is a full body training routine that takes care of all your major muscle groups. Besides that, it also boosts your stability and balance.
How It’s Done
Grab a pair of weights in each hand and stand upright with your shoulder blades squeezed. Also, ensure that you have a tight grip on the weights to increase the tension in your core muscles. Now, start taking short strides, probably 12 inches apart, this will help boost your stability.
Remember to look straight ahead when doing the walk, avoid craning your neck or looking down to protect your spine.
Lunges
Lunges are a great exercise to tone your legs, hips, and glutes.
How It’s Done
Stand upright with your feet some distance apart. You can grab a pair of dumbbells to make the workout more challenging. Take a step forward and bend the knee of the front leg until it forms a right angle. Use the leg muscle to lift yourself back to the starting point. Repeat and don’t forget to alternate your legs.
While doing this exercise, avoid curving your back. Also, tighten your abdominal muscles during the exercise.
Push Ups
Push-ups are bodyweight exercises that are designed to work your arms, chest, and abdominal muscles.
How It’s Done
Lie on the ground with your stomach facing down and your hands directly below your shoulders and your feet some distance apart. Lift your hips off the floor. At this stage, you should now use your toes and palms of your hands to support your entire body weight. Your back should be in a straight line.
Breathe in and tighten your abdominal muscles and lower your chest towards the ground- close but not touching it. Pause for a while then exhale as you push your torso back up to the starting position. Repeat.
Pull-Ups aka Chin Ups
Pull-ups are a great way to work out your upper body muscles. Additionally, they also help strengthen your core.
How It’s Done
Stand in front of a pull up bar. You can use a box to get yourself up. Grasp the bar, bend your knees and lift yourself over the bar. Ensure your elbows are flexible to avoid injuring yourself. Lower yourself down to where you started and then repeat.
While at it ensure you control your breathing, you should also squeeze your abdominal muscles.