Creating Your Best Shape – Body Sculpting Exercises

A lot of people perform body sculpting exercises to target abs, thighs, and upper arms. But don’t forget to incorporate exercises into your routine for your whole body. Include body sculpting exercises for neck, upper back, pectorals, and even calves, ankles and wrists. Here are some easy routines you can do at home to get you started. Begin with one or two sets of 10 repetitions and build to three sets of 12 repetitions.

Upper Body Sculpting Exercises

Reverse Flies

In a standing positions, with the knees soft, holding your weights, lean forward with a straight back and softened knees. Keep the abs tight and the elbow slightly bent. Lift your arms to shoulder level, squeezing the shoulder blades together. Lower and repeat.

Tricep Curls

In a standing position with your knees soft and one arm on your waist, hold your weight in the right hand. Lean forward with a straight back. With your right upper arm and elbow pressed against the side body, extend your right arm back behind you, hinging at the elbow, not at the shoulder. Swing the arm forward and repeat. Switch to the other side.

Bicep Curls

In a standing or seated position, holding the weights loosely, with arms at your sides, bend the arms upwards, hinging at the elbow, and slower lower.

Lower Body Sculpting Exercises

Squats

With legs at hip distance, and knees slightly bent, sit back as if you were sitting down in a chair. Don’t bend the knees forward over the ankles, rather push the gluteals backwards at the hips. Keep the back straight.

Lower Leg (Calf) Raises

Standing with both feet flat on the floor, raise up onto your toes, and lower yourself back down. Hold onto a chair or a wall if you need to stabilize.

Leg Raises (Works Gluteals)

Get down on the floor on all fours, with knees at hip distance and hands directly under the shoulders. Lift up the right leg to the ceiling and slightly lower until you feel the tightness in the gluteal muscle. Do not put your knee back on the ground between reps. Switch to the other side.

Body Sculpting Exercise for Abdominals and Core

Lie on your back with your hands behind your head. Keep your neck soft and don’t tip the chin. Keep your shoulders and elbows down. Raise your upper body until your upper back is just off the floor. Feel your abs tighten. Pull your legs into your chest. Using bicycle movements extend first one leg and retract, and then the other leg. Do twenty repetitions. Do twenty more reps twisting at the waist so that the left shoulder is aimed at the right leg while the left leg extends. Then switch to the other side.

There are many different exercises that target each muscle group and lots of different ways to work out. Look for a new routine every few weeks to keep from getting bored and to invigorate your workout and keep it fresh.

Philip Kustner
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The information found in and throughout The 7 Habits of Weight loss (www.7habitsofweightloss.com) is not intended as a substitute for the advice or treatment that may have been prescribed by your physician.

Information found here should NOT be construed as definitive or binding medical advice and is NOT intended to diagnose, prescribe, nor endorse any brand of products or services. Always seek the advice of your physician or other qualified health provider prior to starting any new weight loss or exercise regimen or with any questions you may have regarding a medical condition.