Shape Your Dream Body With These 15 Exercises

Nov 06, 2018

Are you looking for a sign to start working on your dream body? Here's your sign! Let's get started now. Here's a list of 15 exercises you can do to see that dream body looking back at you in the mirror.

Shoulders and Arms

These exercises are beneficial to get lean biceps, anterior, traps, and middle heads on the deltoids. You'll want to give these exercises a go especially if you sit around at a desk all day. You could end up with osteochondrosis, but don't worry these exercises can help with reversing that diagnosis. If you don't have any store bought dumbbells, using bottled water will work just fine.

Side Lateral Lift

• Standing with a straight torso, pull your muscles back while squeezing the shoulder blades toward each other.
• Keep your eyes facing forward.
• With dumbbells at arm's length, keep your hands with palms facing toward your body.
• Bend elbows very slightly and then lift the dumbbells.
• You should not lift any higher than shoulder level.
• Keep your upper body from any movement.
• Breath out every time you lift your hands upward.

Bicep Curl

• With your torso straight, pull your muscles backward and squeeze shoulder blades toward each other.
• Don't separate your feet.
• Keep eyes looking forward.
• While holding your weights, lift your elbows and squeeze.
• Keep upper body stationary.
• Breath out as you lift the weights.

It's often said that a woman's age can be guessed by how her chest and neck area look. You can keep some of those digits off by toning your chest muscles. This set of exercises is very effective and can be done in no time.

• While laying down, have your knees in a half bent position.
• With weights in hands, alternate your arms.
• Don't let the weights touch the ground.
• One palm will face up while the other faces downward.
• Breath in and out as desired while alternating your arms.

• While laying down, have your knees in a half bent position.
• With your dumbbells in your hands, you will complete a dumbbell fly with one hand and a dumbbell press with the other.
• After finishing one set, change sides and then repeat.
• Be sure to breathe out when you lift your hand.

• With one leg placed on top of a chair seat, bend your upper body forward. You can put your hand on the chair for needed support.
• Be sure your body is level with the floor.
• Keep eyes aligned with head and look downward.
• While keeping your body stationary, pull your weights up at the side of your chest.
• Be sure to keep your upper part of your arm close to your body.
• Return weights to start position.
• Breath out as you bring the weights up.

• Lunge forward.
• Put your arms on your legs.
• Your back should be straight.
• Keep eyes looking downward.
• Bring weights up to your chest.
• Keep arms close to sides.
• Upper body should remain stationary.
• Return weights to start position.
• Breath out as your lift weights up.

• While on the ground, get on all fours.
• Have one dumbbell in your hand.
• Your torso should be level with the ground.
• Keep eyes looking downward.
• Bring dumbbell up to the sides of your chest.
• Your elbows should be slightly bent and palms facing down.
• Breath out when performing the swing.

These classic exercises will help you get that tummy fit. You will be ready for a midriff in no time! It only take a few minutes a day to see results.

• While laying on the floor with back flat and knees bent, place hands next to your head.
• Keep eyes looking in a forward direction.
• Don't let your chin touch your chest area.
• Curl your body forward just enough to lift your shoulder blades from the ground.
• Breath out as your body is curling.

• While laying on the floor, keep your back flat.
• Extend your legs.
• Put your hand up under your glute area.
• Lift your legs up and down without touching the ground.
• Breath out as you are lifting your legs.

• While laying on the floor.
• Keep your back flat and bend your knees.
• Hands should be in front of your chest.
• Keep eyes facing forward.
• Don't let your chin touch your chest area
• Bend your body towards your knees and breath out.

• Lay on the floor on your back.
• Keep your back flat.
• Hands should be stretched out beside your head.
• Chin shouldn't touch your chest area.
• Act as if you are pedaling a bike.
• Don't let your feet touch the floor.
• Breath out as your change legs.

This one one of the most difficult places for women to get weight off. With these exercises, you will be able to train your body to work as needed and get that stubborn fat off.

Jump Lunge

• With a straight upper body, use your arms and perform a jump.
• Keep eyes straight forward.
• When lunging, keep your knees behind your feet.
• Breath out as you land.

• Use a chair for support.
• Look down, bring one leg up until it is parallel to the floor.
• Keep your back straight.
• Don't move your upper body.
• Breath out as you raise your leg.

• With arms out in front, stand with a straight upper body.
• Keep your eyes facing forward.
• Keep your knees aligned with your feet while doing squats.
• Don't let knees touch the ground.
• Breath out as you finish a squat or lunge.

Once you get used to working individual sets of muscles, you can move on to whole body sets.

• Keep dumbbells fixed in the shoulder position.
• The emphasis will be on your heel when you lift.
• Keep your upper body straight.
• Knees will stay in half bent position.
• Return to start position with the same leg you started with.
• Breath out as your stand up.

Working out every day is vital to your health. Always start by warming up your muscles. This prepares your muscles for the upcoming workout and will help you to avoid stress and injuries. You don't need a trainer to make progress with your exercising. Stay positive and keep your motivation. You'll see results sooner than you think!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!

Will you try this routine? Maybe you can work out with a friend. We are sure there's someone close to you that would be interested in trying this workout. Be sure to let them know about it!