Without a doubt the following exercises I’m about to walk you through are winners in terms of their effectiveness in sculpting the body while increasing you in strength in a balanced way. You may have heard of them and likely still, you would have done them from time to time so here are my top 5 sculpting exercises to do every morning to build a strong body.
1. Press-ups
Call it Push-up or Press-up. This exercise is a favourite of School boys to Military Veterans. To effectively work your Chest, Triceps and Deltoids lay face-down on the ground, arms extended, hands shoulder-width apart with feet touching. Inhale and bring chest toward the ground, bending at the elbows. Try to keep your back straight and avoid bending your lower back. Then push back up as you exhale.
Try 5 sets of 8 to 12 reps.
2. Pull-ups
Pull-ups can be done in various ways; pronated grip, supinated grip or even alternate grip. Just make sure you have a grip of the bar. You’ll be working your upper back (latissimus dorsi and trapezius muscles) and upper arms (biceps). Aim to have your hands shoulder-width apart as you grip the bar, elbows off lock and back straight. Pull up until the bar is at your chest, done correctly your elbows will be moving towards your torso. Then lower, under control, and repeat remembering not to lock elbows.
Try 3 sets of 8 to 12 reps.
3. Crunches
Crunches, also known as Abdominal Curls, can be done in various ways; with and without additional weight. You will work your Anterior torso (rectus abdominis, internal and external obliques. This exercise is the way to that six-pack or maybe eight, but your nutritional diet will also have an impact on how much you see.
To put the move into action, lie in a supine position (on your back) using a mat is recommended, back straight and knees bent at a 90 degrees angle. Feet should be flat on the floor with your hands upon your thighs. Curl upwards; bringing your hands towards your knees as much as you can and lower back to your starting position under control at all times. You will feel the tension on your mid-section. Repeat, ensuring your shoulders are off the ground.
Try 5 sets of 12 reps.
4. Bodyweight Lunges
Bodyweight Lunges or with dumbbells, this exercise will strengthen your lower body (gluteus maximus, quadriceps, hamstrings and gastrocnemius) and help any imbalance.
From a straight standing position, take a step forward keeping your knees in line with your hips and ankle. Bend front and rear knees to 90 degrees; keeping torso, front shin and rear thigh upright (imagine the age-old view of a man proposing to his future wife on one knee, something like that). The drive back up to the standing position always looking forward, knees off lock. Now repeat with the other leg.
Try 3/5 sets of 8 to 12 reps.
5. Planks
A finishing core exercise to set your day off right. Build up your abs, increase flexibility, balance and posture. Lay face-down on the ground, forearms parallel to the ground and shoulder-width apart with feet touching. Raise torso so your body is parallel to the ground and hold. Don’t let hips or head drop and keep head in-line with your spine.
Try 3 sets of 30 second rounds.
After this workout, you’ll be ready for the day and you’ll soon notice strength and mood improvements. And once you’ve increased in reps and sets try adding in weights to the exercises and if that’s still not enough, drop me an email [Here] to arrange a personalised exercise plan.
Criterion Fit 