Some of us may want toned abs or a healthy body, but this can only be achieved when you engage in exercises that target different body parts at the same time. These exercises target different muscles in the body collectively, not only getting you toned abs, but improving your overall health as well.
Bright Side knows how important it is for you to have a healthy body, so we decided to share some tips on different muscles you can work on collectively and routinely to getting that healthy body you desire.
1.Dumbbell chest press
The following steps will show you how to do an effective bench press.
- Lie on a flat bench with your feet firmly on the floor.
- Move your shoulders down and back.
- Hold 2 dumbbells.
- Inhale and lower the dumbbells slowly to touch your chest.
- Exhale and push your arms upward.
- Repeat 15 times and perform 2 to 3 sets.
Burpees are good for your glutes, hamstrings, arms, and shoulder muscles. They also help give you those perfect abs and are helpful for preventing back injuries and improving overall body stability. Here’s how to do burpees:
- Start with your feet shoulder-width apart.
- Squat down and drop your hands to the floor.
- Shift your weight toward your upper body and jump out, making a plank.
- Then jump right back to where your feet started.
- Stand up with your arms over your head and jump.
- Perform these steps as many times as you can.
3. Leg extensions
Leg extensions work on the quadriceps that consist of the rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis muscles. They also strengthen the knees. To do a leg extension exercise, you’ll need a leg extension machine. Here’s how to do a leg extension:
- Let the pad of the leg extension machine sit on top of your lower legs at the ankles. Make sure your feet are pointing forward and your knees are at a 90-degree angle.
- Select a weight, preferably a moderate one, so you can do your sets effectively. Then place your hands on the bar.
- Point your toes inward to place more emphasis on the vastus lateralis, which builds more outer-quad sweep or point your toes outward to place more emphasis on the vastus medialis (the teardrop muscle).
- Exhale and stretch your legs until they’re fully extended. While doing this, your body should be in a resting position.
- Inhale, and lower the weight back, returning to your starting position.
- Repeat this 6 times for 4 sets when you place your toes inward and another 6 times for 4 sets when you place your toes outward.
4. Walking lunge
A walking lunge works on the quadriceps, glutes and hamstring muscles. Lunges increase your heart rate in a healthy manner. Here’s how to do a walking lunge:
- Thrust your right leg in a forward position, as if you were about to kneel.
- Don’t return to a standing position — thrust your left leg like your right leg, and make sure your right leg is stabilizing you.
- Walk as you thrust your legs forward alternatively for 10 to 12 reps on each leg.
5. Weighted calf raises
Calf raises help tone your superficial and deep calf muscles and combat age-related muscle loss. Here’s how to do a weighted calf raise:
- Stand upright with your feet a bit wide apart, holding your weights at your sides. Keep your arms extended and your shoulders relaxed.
- Shift your weight onto the balls of your feet.
- Press your weight down, push your body upward, and raise your heels off of the ground.
- Hold it for a short moment at the top.
- Then bring your heels back down to the ground slowly.
- Don’t lock your knees. They should be in an athletic position and slightly bent.
- Perform 3 sets of 15 repetitions with a weight in each hand.
6. Hanging leg raises
Hanging leg raises work on your lower abs, lats, and forearm muscles.
- Hang from a pull-up bar with your hands a little wider than your shoulders.
- Grip the bar tightly as you slightly bend your elbows, then engage your core so as to straighten your lower back.
- Engage your quadriceps and raise your legs just a little bit higher than 90 degrees.
- Hold onto this position for a few seconds before lowering your legs slowly.
- Do 3 sets of 10 to 15 repetitions.
7. Chair dips
Chair dips or tricep dips are done to work on the tricep, pectoralis major, trapezius, and the serratus anterior muscles. Here’s how to do a chair dip:
- Sit on a bench with your arms by your side, your feet on the floor, and your hips apart.
- Place your palms down beside your hips as your fingers should grip the front of the chair seat.
- Move your torso away from the chair with your arms extended. Your buttocks should be right above the floor and your knees should be slightly bent, your heels touching the floor.
- Breathe in as you lower your body slowly, hinging your elbows until they form a 90-degree angle.
- Breathe out, then push up to your starting position as you fully extend your arms.
- Complete the exercise 10 to 15 times for 2 sets.
8. Dumbbell single-arm row
This exercise builds your back and upper arm muscles, and all you need is a dumbbell and a bench. Here’s how to do a dumbbell single-arm row:
- Place your left knee on the end of the bench, then place your left hand on the bench, so you can be balanced.
- Your back should be parallel to the ground. Grab a dumbbell with your right palm facing the bench.
- Bring the dumbbell up to your chest. Stiffen your back and shoulder muscles, then slowly return your arm to the starting position.
- Finish one set, rest for a minute, and then switch to your other arm. Do another set with your right knee and right hand on the bench.
Are there other important exercises that we missed? Please share them with us in the comment section.