Getting into shape is not an easy task. Not only you need to watch your diet but also you’ll have to exercise regularly. Another important segment is to know what exercise to do and which are most effective.
If you want to tone your stomach, arms, hips, thighs, and butt these exercises are what you’re looking for. They are designed to give you the best results in the shortest period of time.
1. Triceps extension with cobra
This exercise is similar to the yoga-cobra exercise. Lift you your shoulders and head by straightening up your elbows. When your elbows reach full extension, bring your body back to the starting position.
2. Dumbbell biceps curl
Take the dumbells in your hands and get them close to your torso. Lift them up and hold them for several seconds and then pull them down but not all the way.
3. Dumbbell Rows
Bring your torso forward at the waistband your knees a little bit and straighten your back. Spread your arms holding the dumbells and then lift them up until the torso level is reached.
Start with your feet and shoulder wide apart. spread your hands in front of you and remember to keep your back straight at all times. Now slowly move down as you are sitting on a chair as much as you can. Get back into the initial position and repeat the process. Repeat this exercise 20 times.
Place yourself in a push-up position only the elbows should be on the floor this time. Straighten your back and hold this position as much as you can.
6. Plank hip twist
Same as regular planks only this time you should slowly twist your left hip till it touches the mat and then returns in the starting position. After that repeat it on the other side. Repeat it ten times with both sides.
7. Barbell glute bridge
Sit on the floor and place barbell over your legs. Then roll the bar so that it is directly about your hips. Laing on the floor start by driving through with your heels, extending your hips vertically through the bar. You should extend as far as you can and then reverse in the starting position. Repeat it several times
Source: Go Fit Stay Fit