Want to build a better body? Struggling with those last few kilos? If so, it’s time to tweak your exercise routine! Certain moves, such as the squat, push-up, and lunges, hit every muscle in your body and increase metabolism. When done regularly, they can help you shed stubborn fat and burn more calories throughout the day. The best part is that they require little or no equipment, so you can work out anywhere.
With these moves, you’ll get better results in less time. The key is to use proper form and stick to your workouts. Eat clean to maximise your results. Ready to give it a try? Get a bikini body in no time with these 10 exercises:
The lunge works your quads, glutes, hamstrings, and calves. This multi-joint improves your balance and range of motion, builds core strength, and shapes your legs. It can be done with dumbbells, barbells, or bodyweight.
Depending on your fitness level, try different lunge variations, such as walking lunges, side lunges, reverse lunges, or split lunge jumps. For a more challenging workout, do lunge mountain climbers, reverse lunge knee-ups, or lunge jump burpees. Each variation targets your muscles from different angles.
Also referred to as the king of leg exercises, the squat should be a staple in your workout. This compound move targets your quads, calves, hamstrings, and glutes as well as your core muscles. Doing squats regularly will strengthen your core, enhance your balance, and increase metabolic rate.
This full body exercise increases testosterone and growth hormone levels, which makes it easier to lose fat and build muscle. Basically, it keeps your body in an anabolic state and boosts athletic performance. Squats also strengthen your bones and joints, build explosiveness for sports, and improve functional fitness.
For firm, round glutes, include the hip bridge in your routine. Also known as the butt lift, this exercise activates your glutes and sculpts your hamstrings. It’s ideal for both beginners and advanced lifters. The hip bridge also builds speed and power, increases leg strength, and boosts flexibility. You can use your bodyweight only, or place a weigh plate on your hips for increased resistance. This move can be also performed with one leg at a time.
Sculpt your butt and legs with the sumo squat! This killer move hits your glutes and quads as well as the adductors and hamstrings. Sine it requires a wide stance, it allows you to use heavier loads compared to the standard squat. Because of the foot positioning, sumo squats put emphasis on the glutes, giving them a nice, round shape.
This compound exercise also helps build core strength, offering a full body workout. Over time, it improves your stability and balance, makes daily activities easier, and increases your energy expenditure. As you progress, use a barbell or dumbbells to increase the overall stimulation of the glutes and leg muscles.
If you could choose just one exercise for your upper body, it should be the push-up. This bodyweight move targets your chest, back, triceps, and delts while strengthening your core. There are several push-up variations available, and each targets different muscles. For instance, wide-grip push-ups work the chest, while narrow-grip push-ups hit your triceps. Single-leg push-ups engage your abs to a greater extent than other variations.
This exercise also raises your heart rate, so it’s ideal for both cardio and strength training. At the same time, it speeds up your metabolism, so you’ll burn more calories at rest. If you’re a newbie, bend your legs at the knees for greater support.
The burpee provides a full body workout, hitting nearly every muscle. It is used for both aerobic and strength training, and involves explosive movements. The main muscles worked are the quads, hamstrings, calves, chest, triceps, and delts.
Also known as the squat thrust, this fat-torching move is a CrossFit staple. When done regularly, it improves conditioning and strength, improves your balances, and trims your body from head to toe. This exercise will turn you into a fat burning machine and make you stronger overall.
There are several ways to do burpees, so you can always try a new variation. Box-jump burpees, long-jump burpee, side burpees, pull-up burpees, and jump up burpees are a fantastic choice for those who want shredded abs and lean, toned muscles.
The triceps dip will get you rid of flabby arms and boost your strength. This isolation exercise hits your triceps, the muscle that runs on the backside of your upper arms. All you need is a wooden box or other elevated platform to place your arms for support. Triceps dips also engage smaller stabiliser muscles in your upper body, making it easier to perform more complex exercises. Another great one for the flabby arms is the over-arm tricep extension seen below.
For strong core muscles, do sit-ups regularly. This isolation move targets your abs and develops core strength. Compared to crunches, it involves a full range of motion and hits more muscles, such as the rectus femoris and hip flexors. As you gain strength, do weighted sit-ups with arms behind neck, or weighted sit-ups.
This isometric exercise hits just about every muscle in your body, not just your abs. Since it requires balance and stability, it strengthens your core and boosts functional fitness. The primary muscles worked are the rectus abdominis, erector spinae, transverse abdominus, and synergists like the traps, glutes, and delts.
If you’re new to this exercise, hold the plank for at least 30 seconds. As you progress, experiment with new plank variations, such as the reverse plank, rowing plank, side plank, and scorpion plank.
For best results, mix strength exercises with high intensity training, such as interval running. This way, you’ll shed fat and build lean muscle. Unlike traditional cardio, interval running helps preserve muscle and provides better results in a fraction of the time. Running short intervals will increase your speed, strength, and agility while sending your metabolism into overdrive. It’s one of the most effective ways to torch fat and boost your overall performance.
Feeling inspired? Check out the #fame4women bikini body transformation program for more exercise ideas and fitness tips! This training plan will change your life!
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