By Debra D.
If there's anything I've noticed over the years as a Personal Trainer, it's that some people waste a lot of their time in the gym doing ineffective exercises. They lead to little or no results, and then the person vanishes into the depths of unsatisfied and puzzled people who used to be "gym goers". I often see them every once in a while in and out of the gym to "get some cardio" but other than that, they rarely come on a consistent basis because they feel they've done "a lot" and see "no difference". Now while it is true that you have to eat right to see true results, what you're doing in the gym with those weights also will play a huge part. Below I'm going to cover some of the most popular "trouble" spots that we all seem to want to improve on our bodies and the top exercises I would personally recommend and use myself. Each of these exercises will also use stability from your "core" muscles (waist, lower back, abdominals).
1) Side Step Goblet Squats *All around great Leg and Thigh Exercise*
I use this ALL the time on almost all of my clients! It's an awesome way to engage your back muscles and lengthen out your abdominals all while working your legs from hip to toe! "Goblet Squats" are just a regular squat that incorporate a free weight (dumbbell) being held like a "goblet" (upside down) in the palms of your hand.
I usually have my clients do "side step" squats, where they start with their feet together, then they take a big nice "side step", then they squat nice and slow, stand straight up, bring there feet back together, and proceed straight down. I have my clients usually do 10-12 one way, and another 10-12 back towards the "starting line". Great for the legs, butt, and inner thighs. Do three sets and move on to the next one.
2) Bulgarian Lunges *Glutes/Butt
These lunges are great! My bottom is always killing me the next day! All you do is find a bench in the gym (or use a chair if at home). Stand in front of the bench/chair with your back to it. Place the top of one of your feet behind you on top of the bench/chair so that one leg holds the majority of your weight on the floor. Make sure that foot is at least a foot in front of the bench/chair. Slowly lower yourself into a lunge position, making sure that the knee of your supporting foot isn't over your toes. Focus on driving your opposite knee (the one on the bench) straight down into the floor to keep solid form. Come down to 90 degrees, and push back up through the heel of your foot. Repeat 12x on that same leg, then switch feet and repeat. Do 3 sets on each leg.
3) Stiff Leg Deadlift *Advanced**Great for Hamstrings and Lower Back*
Most people don't realize this but if you want strong abdominals you MUST HAVE A STRONG BACK. Why is this? Because your lower back muscles are what us professionals know as "supporting or opposing" muscles to your abdominals. What the heck does that mean? It means you need these muscles to perform all of your result giving abdominal exercises and even some of your other exercises that can have a huge impact on your overall physique (like squats).
TO PERFORM A STIFF LEG DEADLIFT you need a Barbell. You also need to know how to keep your back "neutral" the entire time! Start off with a very light weight or no weight at first and have someone watch your form. **Refer to the LINK to see what YOU should look like! Your legs remain SOFT (slight bend in the knee) as you bend forward at your HIP. You should feel this in your hamstrings and lower back. Lower the bar a little past your knee if you can, or until you feel your hamstrings working, then at a moderate pace, extend back at the hip and stand straight up. Repeat.*Perform 12-15 repetitions in each set. Do 3x.
4) 1 Arm dumbbell Row *Works your Latissimus Dorsi (back) and Biceps
This is another classic exercise that's been time-tested and truly delivers results.
It's not only a great way to build pulling strength, but it also is a good way to add some definition to your back and biceps.
The strict form you must keep up is crucial and is going to dictate how much, if any, oblique support your going to use.
When you're performing the row, keep your back straight, chest up, belly button to the flow, hips up and back. each time you lower and pull, you should feel some support coming from the side obliques, as well as your biceps. If not, check the weight and add another 5-10lbs. As long as your form isn't bothered by the extra pounds.
5) Dumbbell Fly *Pectorals
The dumbbell fly is a classic and from what I was told by other vets in the game, it was one of Arnold's weapons of choice in building a nice set of pectorals (chest muscles). Ladies don't be afraid... they're not going to flatten or broaden our "chest muscles" in any way. They will however add some nice definition to the front of your shoulders, and of course build muscle on your chest which in many instances has helped to "lift" certain areas as I've been told by other clients of mine! The other benefit it has is adding overall muscle to a large area of your body which in turn accelerates your metabolism (muscle requires energy to live) which helps you burn more calories which helps your waistline. Yay for the Dumbbell Fly!
6) Dumbbell Pullover *Awesome for that "Back fat", that "fly away fat" underneath the arms and of course... your Abdominals!
I don't know who discovered this simple move, but they really earned some serious brownie points from me! It hits A LOT of muscles that really have a serious impact on your physique! It's like an all in one, Ab, Back and Tricep (back of the arm) exercise that men and women should all be doing!
You're doing to need a dumbbell and a weight bench.
Lay back with your dumbbell looking like a goblet. Place your palms on one end, so the other end hangs below them. Your arms should be fully extended, straight in front of your chest.
Slowly, bring the weight back over and past your face and head, maintain the stiffness in your arms as much as you can. Stop once you get just past your head and Pull back over towards your chest again.
The entire time your maintaining a straight arm.
Feel those back muscles, abdominals and triceps burn! Keep going! Try this one on a day when you just do this and other back exercises and no other ab exercises, so you feel what it's really working. It's a really good one!
7) Cable Chops
Carve through your waistline with this challenging exercise! Head to toe, your muscles are twisting turning, working and burning! Strict form is crucial! You should feel this one predominately in your obliques.
Grab a Cable tower and a Stirrup or Rope as an attachment handle.
Put the cable on the highest notch you can reach without standing on your tippy toes and attach the Stirrup or rope. (If you have a stirrup grip it hand over hand).
Start with your hands tightly gripped to the handle/stirrup and stand side to side with the tower. Take a big step to the side so your really reaching now towards that tower.
Begin by pulling and turning at the same time towards the opposite leg, bending that leg, and continue to rotate (think of chopping wood) until your hands are over and across your thigh. Give a slight pause and slowly, while resisting force, come back to the beginning position. Repeat. Awesome Oblique action going on! Really gets in there!
8) Modified windshield Wipers (Advanced)
Power producing abdominal muscles are in reach! Prepare to be sore the next day when you laugh:)
Grab a weight bench with pillars (bench press).
Lay back as if your about to do leg lifts.
Lift your legs up on an angle, and aim for the right pillar.
Slowly lower your legs back down to the center but do not touch the bench or floor.
Lift again towards to opposite pillar.
That's ONE repetition! Repeat 15-20x if you can handle it!
Take it nice and slow! Your abdominal muscles are stabilizer muscles, they work better under pressure!
If these are too tough... move on to #9.
9) Leg Lifts Abdominals!
I feel that Leg Lifts are by far, the best (and of course the above #8) type of exercise for really gaining abdominal strength and tightening up your midsection. The only downside is... they place a bit of strain on the lower back so if your someone with a weak lower back, your may want to strengthen it up first and come back in a couple weeks, or place your hands beneath your lower back for support.
10) Whole Grains, Lean Proteins, Beans, Nuts, Veggies and Fruit!
The 10th and probably most important exercise... is exercise good eating habits!
Learn how to fuel up before your exercise and replenish afterwards!
Your body needs nutrients and micronutrients to perform the grueling exercises that will get you results. Just like dieting alone wont get you tight and sculpted, well lifting weight alone wont truly get you there either. They both go hand in hand.
Consistency is probably more important than anything else. Don't ever give up on yourself. Unless you want others to give up on you as well. You rely on yourself, more than anyone or anything. You are responsible for the results that you can or cannot achieve. If you're having trouble, or are truly at a loss and feel like you don't understand why you're not getting the results you are. Stop and Look for help, but don't ever give up.
Results are the result of time, dedication, loyalty and hard work. It will payoff. Maybe not this month, or the next month after. It probably will take a year, or 2 or even three. But at least you did it. Some can't and wont ever. Don't give up.
Oh... and make sure you do your cardio! Cardio targets Abdominal fat!
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