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Are you fed up of having to do separate sets of exercises for the arms and then for the legs? Normally we tend to separately work out on the upper and lower sections of our body.
Jumping Jacks with Overhead Dumbbell Press
Hold a 3 to 5 pound dumbbell in each hand and keep your feet together. Raise your hands, with your palms facing forward.
Jump apart and at the same time don’t forget to raise your arms in a ‘v’ shape and back again. Repeat this exercise 12-15 times.
Curtsey lunges with bicep curls
Hold dumbbells weighing 3 to 5 pounds in each arm with the arm facing your body. Keep both your feet together. Then take one of your feet back diagonally behind you while keeping your knee before your toes and your shoulder on top of your hips and doing the bicep curl at the same time.
Repeat on the alternate side using the other leg, again doing the bicep curl simultaneously.
Lunges and triceps pulses
Stand with both your feet together and hold a set of 3 to 5 pound dumbbells in your hands. Take one foot backwards horizontally without having your knees going beyond the toes. Lift your arms with the dumbbells over your head, holding your palms together with the palms facing your ears at a 90 degree angle, parallel to your shoulders.
Keep your shoulders directly over your hips, bend your knees or lower them a few inches along with lowering the dumbbells at the same time. Repeat using alternate legs.
Exercise is an essential activity for both men and women. Both since women differ from men physically and also in terms of functionality, there are some exercises that are beneficial mainly to women.
Climbing stairs :-To keep our knees healthy and fit, with the added benefit of losing weight, climbing stairs are essential.
Toe raises and leg raises :- Leg muscles need strengthening, especially if we abuse our feet by wearing high heeled shoes all day long.
Stand on a chair and lift your entire body using only your toes. Repeat 15 times.
Sit on a chair or lie on the ground and raise your legs upwards and downwards.
Arm raise and swings :-Tone the muscles in your arms by giving a special workout for your arms, the best being arm raises and swings.
Lie on a bench. Lift dumbbells of equal weights in both hands. Raise one hand over the head with the other hand down at the other end. Now move both hands in the opposite directions. Repeat 15- 20 times.
Stand with your legs slightly apart. Carry dumbbells in each hand. Raise both your arms straight, at the same time till the shoulder level and bring down.
Push-ups:- Push-ups help in strengthening the core muscles, especially of the back.
Place your hands on the floor with the body straight looking down and your body support on the toes.
Lift your body up and down, remembering to keep your back straight at all times.
Due to weight issues, people tend to posses their shoulders and arms disproportionately. Since people desire for a beautiful body, they tend to dream for perfect shoulders and arms. There are certain sets of exercises designed to tone up the shoulders and arms. These workouts focus on strengthening up the arms and shoulders by shedding extra calories. It is essential for people to follow a set work out and exercise regimen that would aid in toning up the body. Learn about some shoulder workouts and arm exercises in detail.
Bent Over Dumbbell Rows:-Hold up your dumbbells and stand by keeping your hip and feet apart. Slightly bent your knees, keep them soft. Push your hips back and pivot your upper torso forward, parallel to floor. Have an upright chest and the lower back should not have forward hunch. Hold the dumbbells end to end by bending your elbows. They need to be pulled from out side to side. Have a control over the weights of the dumbbells while they are in hanging position. Never let the chest collapse in.
Chest Fly Hand Off :- In this exercise a single light weight dumbbell is needed. Lie down on the back with bent knees and arms raised above the chest. Hold the dumbbell in one hand and bend your elbows slightly. Like you are hugging a large tree; open the arms out to the side and point out towards the sides. Then bring the arm and raise the arm in the center and take the dumbbell in other hand. Continue with same course with multiple repetitions.
Shoulder Cycles :-Choose light weight dumbbells in each hand. Stand with feet apart. Hold the light dumbbells in each hand. Raise the arms straight in front of you, hands facing the floor. And dumbbells parallel to the ground. Open your arms to the side making an almost 180 degree angle. Bring the arms down to the starting position. Have 6 repetitions for one side direction. Then change the direction by raising the arms to the outer side first and closing in the center later. For this also have a 6 repetitions cycle.
Overhead Triceps’ Intersection:-For this exercise you need to have a heavy dumbbell. Grab the dumbbell with both hands above the head. Give a little bent in the elbow, so that the upper arms are in parallel position with your ears. Without having any motions on the elbow section, raise your forearms straight up. It should be in such a way, that the arms are straight above your head. Now bend the elbows so that you are back in the starting position. This sounds very easy to do. Then increase the number of dumbbell, like two dumbbells or increase the weight.
A well rounded butt does not come easy. It requires a lot of hard work. Almost all the women I know want to know how to tone their glutes. Here are a few quick exercises that are a must do to get that firm round butt:
Lunges:-This is the best workout to squeeze out the fat from your butt. This routine requires a lot of balance.
Squats :-1. No butt workout can be complete without including squats.
2. Stand with you feet apart at the shoulder level and then squat down as if you were sitting on a chair, holding your back straight. Hold for a few moments and squeeze those glutes while rising up. Make sure your knees don’t go past your toes.
3. Squats can be made interesting by using dumbbells or adding kickbacks.
Bridge or Hip Lifts :-1. If you’re suffering from a back problem, this exercise may help relieve it.
2. Lie on the floor; bend your knees, with your feet firmly on the ground. Lift your hips high and squeeze those glutes. Hold for a few minutes.
3. This exercise can be made more difficult by adding alternate leg lifts.
It is quite easy to get addicted to exercise. However, many people do not think this. They are conquered by laziness or mental hurdles and drop the plan of getting fit and healthy.
Make The Exercise Interesting:-Most of the people drop the plan of exercise within first week itself because they find it boring and uninteresting. However, there are several ways of getting fit. One can choose a particular plan based on the interest levels. There are many applications available that keep the motivation levels of the person high. While some can switch to dancing, others can play their favorite tracks in the background. Anything that keeps the energy levels high is perfect.
Start Gradually Towards the Goal :- Beginners can start with easy goal. One does not need to work straight 45 minutes on the first day itself. The person can begin gradually and keep increasing the duration on the basis of the stamina and interest. This will not tire the beginner on the first day itself. One needs to move towards the goal at a slow pace.
Make the Program Accessible :-It is important to make the exercise program fit to the lifestyle. One needs to make it easy and accessible so that the person sticks to it. The best thing to do is divide the program in several small programs. While some exercises should be designed for weight loss, others should be meant for fun. This is something that many exercise addicts do.
Do Something that is Enjoyable:-Every person has his set of likes and dislikes. While yoga works for some, others find aerobics more interesting. Hence, one need not follow the neighbor or friend to become fit. Instead, one can try out different things in the beginning and discover the interest.
Do not Push the Body :- While the crux of exercise is ‘no pain, no gain’, one needs to hear the calling of the body. Some exercises are not meant for particular body types. Instead of pushing too hard, the ideal way is to find out the reason and change the program.
Comfort is the Key:- One should choose such an exercise program that every day the person looks forward to the same. Exercise should be enjoyable and comfortable. It should be something that brings a smile on the face and not frequent frowns.