How To Do Body Sculpting Exercises for Beginners In Anywhere
Whether you want to define the body after weight loss or change the look of your body, it’s time to focus on shaping and sculpting your body. According to research, body sculpting improves the appearance and strength of muscles, increases endurance, and enhances bone density. In addition, it also gives functional benefits for daily living, including better support for joints, reduced risk of injury, and improved posture.
When you are jumping high, the movement also becomes an exercise in the list of body sculpting exercises you can do anywhere to strengthen and tone the lower body, shoulders, abdominal muscles, butt, and legs.
It is also effective for reducing the stubborn belly fat as well as shaping the hips. In addition, it also contains cardiovascular benefits.
Firstly, anchor band around a sturdy object at the chest height. Facing the anchor point, take a handle in each hand, extend your arms forward at the chest height, your palms down, and your feet hip-width apart.
Now, bend your knees & hips, sitting back till your thighs are nearly parallel to the floor (keep your knees behind your toes). Now, lower your arms down to the sides without bending your elbows, your palms facing back. Pause a while and then return to starting position.
For quicker results, you should add a jump when you stand back up.
Knee Side Plank For A Butt Dimple
- Firstly, lie on the right side, propped on your right forearm, your elbow under the shoulder, knees bent & stacked.
- Then, raise your hips and extend your left leg so that your toes hover around 12 inches off the floor. Hold this posture for 30 seconds.
- Next, switch the sides.
Body Sculpting Exercises For Beginners
The inchworm is considered as one of the body sculpting exercises you can do anywhere to strengthen your arms, back muscles, and shoulders.
- Firstly, from standing position, you hinge your hips and the bend knees, lowering your palms to the ground. Then, begin inching your body forward, walking your hands out at one time without moving your feet.
- Now, extend your body into a completely outstretched plank position, keeping the core engaged and your spine neutral.
- After that, reverse the process, returning back to starting position.
This is one of other body sculpting exercises you can do anywhere that help to tone your shoulders, triceps, chest, and abdominal muscles.
- In a modified plank position, place your hands on the ground slightly wider than your shoulders and knees down. Then, make a straight line from your head to your legs, the abdominal muscles tight. Bend your elbows 90 degrees and then push up back to starting position.
- Repeat 20 to 25 reps.
- When finishing your last rep, you lift the knees off the floor so that you are in a push-up position with your extended legs. Now, keeping the abdominal muscles tight and your back straight, hold for about 30 seconds.
Rainbow Raise For Wowza Arms
- Firstly, place a resistance band in a way facing your hips, your hands slightly wider than your shoulders, your palms in front of your thighs.
- Then, raise your arms overhead when you pull your hands away, keeping your arms straight and creating a tight tension in the band.
- Now, lower your arms behind you, turning your thumbs toward the floor.
- Reverse the movement to come back to starting position.
Reverse Extension With A Stability Ball
This exercise helps to strengthen your core. The muscles in your core are used for a lot of daily activities such as lifting and reaching.
A strong core is necessary for people to protect them from injury in daily living.
- At first, lie your face down on one stability ball with your toes and hands on the floor, your hands below your shoulders, and your lower torso on the top of this ball.
- Then, keep legs pressed together and your core engaged; slowly lift your legs up till they are parallel with your torso.
- You should avoid lifting your legs higher than your hips, which causes arching in your lower back.
- Now, lower your legs and come back to starting position.
If you want to tone your shoulders, arms, back, abdominal muscles, and chest, kneeling push-up is one of the best choices in the list of body sculpting exercises you can do anywhere.
- Start position: You drape a band across your upper back and handle in each hand. Then, lie your face down; separate your hands wide with your shoulders.
- Move: Contract your abdominal muscles and press into your hands, straightening your arms and raising your torso and thighs so that your body forms a diagonal line from your head to your knees. Now, pause and then lower your chest nearly to the floor and repeat the movement.
- For quicker results: Repeat a full push-up with your extended legs, balancing on your hands and balls.
Chest Fly Exercise
This exercise targets your shoulders and chest. This is one of the favorite exercises listed in top body sculpting exercises you can do anywhere.
- Firstly, lie face up on the floor with bent knees, holding heavier dumbbells with your extended arms, your palms facing each other.
- Then, slowly open your arms out to the sides, keeping your elbows slightly bent. Next, stop when the dumbbells are about 1 inch above the floor.
- Now, push these dumbbells back to starting position. Repeat 15 reps.
- After that, immediately pick up lighter weights and repeat the movement. Repeat 10 reps.
- Repeat 25 reps with dumbbells of 8 to 10 pounds if possible.
Sumo Squat Thrust
- Firstly, stand with your feet hip-width apart, your toes angled out slightly.
- Then, keep your core engaged and your hands in front of your chest.
- Now, hinge your hips and lower in a sumo squat position.
- After that, place your hands on the ground, jumping or stepping your feet back to the high plank position.
- Finally, reverse the movement, stepping or jumping your feet back to your hands, returning to standing position.
This is one of the simplest body sculpting exercises you can do anywhere to tone your gluteus, hamstrings, and quads.
- Firstly, stand with your feet hip-width apart, keeping a light set of dumbbells with your arms at their sides, palms in.
- Then, lunge your right foot behind you, moving your right knee toward the ground; bend your left knee 90 degrees, holding it aligned your ankle.
- Now, return to starting position, driving your body weight through the left heel; bring your right knee to the hip level.
- Repeat 15 reps; switch your legs.
- You should hold heavier dumbbells or repeat 25 reps a side.