My Top 5 Sculpting Exercises to Do Every Morning to Build a Strong And Balanced Body

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.

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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.

Exercise Therapy: Top Pursuits to help you de-stress

Weight Training

Stress, depression and anxiety are common issues people deal with and have to fight through. Men can often face these issues but never seek out specialist help that may be of benefit. If you’re tired of mental ill-health, stress, and tired of talking (or not), you may find benefit and ease in getting more physical exercise into your daily routine.

Exercise is known for raising your mood and group activities can help you to build friendships that are based around togetherness, team effort and mental strength as well as physical strength. When we exercise our brains release various chemicals such as endorphins and dopamine which are believed to have a connection to raised mood and good feelings, so increasing your levels of physical activity may be your ticket out of the dark clouds.

So here are some physical activity pursuits I recommend for you to try out and research for yourself, they are:

Swimming is a great sport that works your heart and limbs. AnxietyUK.org say “Swimming is a fun and effective way to relieve stress, possibly more so than other types of physical exercise. Being in contact with water, by itself, can help to loosen up both body and mind.” If you don’t know how to swim it’s recommended you employ a trainer to help you with this since swimming can be more dangerous than other forms of physical activity but once you’re swimming you’ll find it hard to forget how to do it.

Running doesn’t have to cost much and the benefits of it can reach far. Seeing new scenery and sights can put you in a good mood, waking up early and seeing the sunrise, something many people will miss out on seeing. Your body’s ability to take in and utilize oxygen will increase with regular exercise not forgetting its ability to increase the happy chemicals in your brain.

Brazilian Jiu-Jitsu

Brazilian Jiu-jitsu is a form of self-defence and a skill that will teach you self-discipline, raise your mood and build camaraderie with those you spar with. A sport and martial art that was further developed in Brazil by the Gracie family, you’ll find humbleness and determination to do better will build confidence and reduce your stress as you grapple with unlocking the code to the skills your opponent possesses.

Archery is a skill and sport that will build your self-esteem, mind-muscle awareness, stamina and accuracy. A skill that was recommended or at least approved of by our Prophet Muhammad (peace be upon him), archery will increase you in confidence and give you a target to channel your thoughts into, leaving your worries behind for a time.

Weight Training and weight training rooms get a bad wrap from many corners but weight training really is for the brave, brave enough to seek growth and battle their own mental limitations. Men and women alike find benefits in resistance training because it helps to slow muscle and bone breakdown, especially in older people but in terms of stress, you’ll feel more relaxed due to brain chemical activation like in swimming. Looking at your growth over a period of regular gym activity will also increase your good moods and confidence.

Abu Hafs Hanif is at the heart of helping Men better their current fitness and nutritional situation through tailored plans and programmes that educate and empower our clients to lead balanced lifestyles in terms of health. Tackling eating habits that hinder progression and adapting nutritional diets, we will help you to live healthy, happy and longer God willing.

Leave us a message in the contact box for help on your journey to stressing less or [CLICK HERE].

Home Training and Hitting Goals

So you don’t like Gym’s and have just spent a good few pounds on home gym equipment, great!! You’re one step closer to reaching the goals you’ve set yourself and you should be pleased with yourself for putting your money where your mouth is. However, balancing out your body and exercising safely shouldn’t be ignored because a home gym could be even more dangerous than working out in your local gym.

High Angle View Of A Workout Plan In Notebook At Wooden Desk

Working with a gym plan will ensure you don’t overwork some muscles while neglecting others. Reading through magazines and trying out the trending exercise of the day won’t give you a solid foundation but will rather have you shifting from exercise to exercise, week-by-week, slowing results overall. It would be better to start with a foundation of exercises that meet your needs and push your progression for anywhere between 8 weeks and 6 months. This will help you to see your strong-points and the weaker points that you need improvement in.

Gym Instructors and Personal Trainers are employed to do more than tell you what to do in the gym. They will have knowledge of anatomy which allows them to notice body imbalances and help you to rectify those issues. Having a home gym doesn’t mean you can’t employ a Personal Trainer to help you increase in size while working out at home or in losing weight.

You can hit every target you set yourself while training outside of the gym it just takes more creativity and preparation. For help on your fitness journey with a programme written specifically for you, send me a message [Here].

Abu Hafs Hanif – Rep’s and Cimspa registered Fitness Instructor.

5 ways you can increase your exercise levels starting today

It’s cold out there I know but maintaining a level of physical activity throughout the year can and should be done as much as possible. Give yourself a head start on the multitudes of people that will turn up at the gym or outdoor group workout by increasing your physical activity/exercise levels through these 5 things, and they are:

Take the stairs is a taxing pursuit for even the most athletic and endurance hardened of us. You could work in an office, shopping centre, using public transport or visiting a friend or family member – you’ll come across stairs at some point and when you do take the opportunity to get some exercise in.

Park away from home and/or work in order to give yourself more walking time, thinking and reflection time. Doing this consistently will help you to amass a large number of steps and calories burnt per week and month.

Stand more may sound like nothing special but you burn calories standing. If you have meetings in the office stand, if you’re on public transport stand, while at home stand as much as is doable for you and stand some more.

Walk with the family brings togetherness to the family, you’ll enjoy the activity and see and experience new things and surroundings. Walking shouldn’t cost you anything but rather it will give to you.

Try our exercise ideas – you don’t need a gym membership for us to design a programme for you just a desire to better yourself and look after your health is needed. Minimal equipment needed and bold ideas that will stretch you are a guarantee, you’ll achieve your target with patient persistence. 

For more information leave us a message [Here] and for more ideas to get you active see the NHS link – https://www.nhs.uk/live-well/exercise/get-active-your-way/