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Lift your way to confidence.
Running on the treadmill may help with fat loss but will not provide shape. Exercises focused on the shoulders, glutes and legs specifically will bring out a lean and muscular hourglass figure. Save time in the gym by focusing on compound movements, exercises that hit several muscle groups at one time, to gain an incredible physique. Utilize perfect form and a full range of motion to avoid injury and gain the most benefits. Talk with your doctor prior to beginning an exercise program.
Adding feminine roundness to your shoulders will create a nice V-taper. Begin with the overhead shoulder press, which hits all three heads of the shoulder, and work your way up to adding in the lateral raise and front raise to hit all the deltoid heads. Sit with your back straight and dumbbells in each hand. Lift the dumbbells up to the sides of your head with your elbows bent. Exhale as you press the dumbbells overhead and inhale as you return them to the starting position.
The gluteus maximus, being the largest muscle in your body, has incredible muscle-building and fat-burning potential. Perform glute bridges, hip thrusts, Bulgarian split squats and stiff-leg deadlifts for ultimate glute growth. Start with the glute bridge by lying with your feet flat on the floor facing forward and your knees bent. Exhale as you press through your heels and lift your butt and lower back off the ground. Inhale and slowly release to the starting position. All of the aforementioned glute exercises work not only the glutes but also the quadriceps and hamstrings.
Adding muscular width to your legs will help create the illusion of a smaller waist. Consider the leg press, squat, lunges and the stiff-leg deadlift for full leg development. Start with the squat by standing straight with your feet facing forward, shoulder-width apart. Inhale as you bend your knees and push your hips back as if you are going into a seated position, ensuring that your knees do not surpass your toes. Exhale pushing your hips forward and return to the starting position. Each previously mentioned quadriceps exercise also works the hamstrings, glutes and calves.
Heavy Compound Movements
Lift heavy and focus on compound movements. In addition to the previously mentioned compound-movement exercises, a few others include deadlifts, chinups and bench press exercises. Always start by using your body weight alone to perfect your form and gradually add in weights, increasing them by 5 to 10 pounds as the sessions become easier. Mix hypertrophy days with strength and power days throughout the week. For hypertrophy, complete four sets of 15 reps per exercise. For strength and power days, complete four sets of five to 10 reps per exercise. Warm up with light cardio up to five minutes prior to your training session.