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15 Exercises to See Your Dream Body in the Mirror

Do you dream of a beautifully sculpted body, perfectly toned slender legs, and a thin waistline? Well, to get the body of your dreams is no easy task. It’s mission difficult, but it’s not mission impossible. All you need is persistence. Add strong will, pure water, and a healthy diet, and you’ll get amazing results. So why wait until Monday to change your life?

We at Bright Side want to encourage you to begin working on your dream body today. So shall we start?

Shoulder and arm workouts

Shoulder and arm workouts will help you create lean biceps, traps, anterior, and middle heads of the deltoids. These groups of muscles support cervical vertebrae and therefore negate the effect of the main ‘office worker’ disease — osteochondrosis.

If you don’t have ordinary workout dumbbells, you can use small bottles of water instead.

Side lateral raise

  • Stand with a straight torso, and squeeze your shoulder blades together.
  • Put your legs together.
  • Look straight in front of you.
  • Hold the dumbbells by your side at arm’s length with the palms of the hands facing inwards.
  • Slightly bend the elbows, and lift the dumbbells.
  • The highest point is at shoulder level.
  • Maintain the torso in a stationary position.
  • Exhale as you lift the hands up.

Dumbbell bicep curl

  • Stand with a straight torso, and squeeze your shoulder blades together.
  • Keep your feet together.
  • Look straight in front of you.
  • Hold your weights, and lift your elbows.
  • Squeeze.
  • Maintain the torso in a stationary position.
  • Exhale as you lift the weights.

Chest muscles workout

Did you know that people tend to guess the age of a woman judging by the state of her neck and chest area? To tone your chest muscles effectively and quickly, try this set of exercises. Lie down with your knees half-bent.

Alternating arms

  • Lie down, and keep your knees in a half-bent position.
  • Take the weights and alternate arms.
  • Make sure your weights don’t touch the floor. One palm is facing down, the other one is facing up.
  • Exhale and inhale freely while alternating arms.

Dumbbell press and dumbbell fly

  • Lie down, and keep your knees in half-bent position.
  • Take your dumbbells. Perform a dumbbell press with one arm and a dumbbell fly with the other one.
  • Alternate arms.
  • When you’re done with one set, change hands and repeat.
  • Exhale when lifting your hand.

Exercises for your back muscles

Include these exercises in your workout to prevent problems with your spine and posture. Performing this set of exercises, such as dumbbell rows and swings, will keep your back young and healthy.

Dumbbell bent-over row

  • Place one leg on a chair, bend your torso forward, and place your hand on the chair for support.
  • Your upper body is parallel to the floor.
  • Look straight down.
  • Pull your weights straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary.
  • Lower the weights straight down to the starting position.
  • Exhale as you pull the weights up.

Lunge dumbbell row

  • Perform a lunge, and place one arm on the leg.
  • Make sure your back is straight.
  • Look straight down.
  • Pull your weights straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary.
  • Lower the weights straight down to the starting position.
  • Exhale as you pull the weights up.

Dumbbell swing on the floor

  • Get on all fours with one dumbbell in your hand.
  • Your upper body is parallel to the floor. Look straight down.
  • Pull your dumbbell to the side of your chest, with your elbow slightly bent and with your palm facing the floor.
  • Exhale when performing a swing.

Working on your abdominals

If you feel insecure about your abdominal muscles, consider these classic exercises. A couple of minutes a day and soon you’ll be able to show off your great abs.

Crunches

  • Lie on the floor with your back flat and knees bent.
  • Put your hands beside your head.
  • Look straight in front of you, and make sure your chin doesn’t touch the chest area.
  • Curl your upper body forward, and bring your shoulder blades just off the floor.
  • Exhale as you perform the crunch.

Leg raises

  • Lie on the floor with your back flat and your legs extended in front of you.
  • Place your hands under your glutes with your palms down.
  • Raise and lower your legs without touching the floor.
  • Exhale as you raise your legs.

3/4 sit-ups

  • Lie on the floor with your back flat and knees bent.
  • Keep your hands in front of you.
  • Look straight in front of you, and make sure your chin doesn’t touch the chest area.
  • Raise your torso toward your knees and exhale.

Air bike

  • Lie on the floor with your back flat.
  • Put your hands beside your head.
  • Make sure your chin doesn’t touch the chest area.
  • Simultaneously perform a cycle pedal motion, kicking forward with one leg and bringing in the knee of the other leg. Bring your right elbow close to your left knee by crunching to the side. Don’t touch the floor.
  • Exhale as you change legs.

Exercises for legs and buttocks

Losing weight in such problem areas as the legs, buttocks, and hips is probably the most popular issue in women’s fitness. The beginner level exercises like jumps, swings, and squats are pretty effective and useful. But, as you advance, you can include more complicated techniques and heavier weights in your workout programs. These exercises are great for your hamstrings, quads (the muscle which unbends the knee joint), and glutes. Plus, they train your whole body, so do include them in your workout.

Jump lunge

  • Stand with a straight torso.
  • Use your arms to assist in performing a jump.
  • Look straight in front of you.
  • When performing lunges make sure your knees stay behind your feet.
  • Make sure the back-standing leg leans on the foot.
  • Exhale as you land.

Bent-over side leg swings

  • Place your hands on a chair for support.
  • Keep your back straight.
  • Look straight down.
  • Swing your leg up until it is parallel to the floor.
  • Keep the torso stationary.
  • Exhale as you raise your leg.

Squat and reverse side lunges

  • Stand with a straight torso.
  • Keep your arms in front of you.
  • Look straight in front of you.
  • When performing squats make sure your knees stay aligned with the feet.
  • When performing lunges your leg goes backward and sideward.
  • Your knees don’t touch the floor.
  • Exhale as you finish one squat and one lunge.

The whole body workout sets

As soon as your body is used to the optimal amount of exercises for different groups of muscles you can switch to the whole body workout programs.

Kneel to stand

  • Emphasis on the heel when lifting.
  • Keep the dumbbells fixed on the shoulders.
  • Keep the torso straight.
  • Keep your knees in a half-bent position all the time.
  • Return to the starting position with the leg that started the exercise.
  • Exhale as you stand up.

It’s important to start every workout with a 15-20 minute warm-up session. It prepares your body muscles for the upcoming exercises and helps avoid injuries. Remember: it’s possible to make great progress exercising independently without a personal trainer. Just be proud of every new achievement, and stay positive and motivated. Good luck!

Source:https://brightside.me/inspiration-girls-stuff/15-exercises-to-see-your-dream-body-in-the-mirror-209355/

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