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Best Exercises for a Better Body

Updated on May 15, 2011

It's not rocket science that working out is healthy for you, and will give you a better body. So why do people still not workout? The answer is laziness, and impatience. In order to get a better body the number one rule is to STOP being LAZY, secondly HAVE some PATIENCE. Getting in shape does not happen overnight, and it doesn't happen within a week, it takes time. You should at least workout 4 days a week, with a minimum workout time of 30 minutes, maximum 1 hour. This will not only give you more energy but its also a great way to stay healthy (burn the fat.) So lets get into some of the best workout to help you tone or lose weight.

Now first thing is first, You need to create an exercise plan, However every 4 weeks try to change it up. The reason being when you do the same repetitive routine over and over your muscles will get use to it and it will do nothing for you. It takes two weeks for you to start seeing results, and the other two, to strengthen your muscles.

Now let's move on to the exercises

To crunch or not to crunch - Although crunches can do a lot for toning, tightening and defining the abs, they don't burn enough calories to successfully encourage weight loss. However replacing crunches with weights or balance balls will help burn fat. Crunches are a great way to tone the belly, I do recommend getting down to your proper belly size before toning, because if you don't and your tummy is bulgy, all you are doing it toning the bulge. I will explain on how to burn fat in the belly using cardio later in this post.

  • Replace Crunches with Stability Ball Rollouts. You’ll get a more powerful stretch in the Rollout exercise, and a more powerful contraction, all without doing excessive and dangerous spinal flexing.

  • Replace Crunches on the Ball with a Plank with Arms on the Ball.

  • Replace Bicycle Crunches with X-Body Mountain Climbers. This unique total-body ab exercise still works your obliques, but without repetitive crunching. Plus, it helps build invaluable abdominal endurance and stability to keep your low back healthy.

  • Replace Reverse Crunches with Stability ball Jackknives. You will still be able to work the lower area of your abdominal muscles, as well as your obliques with this Stability Ball exercise, but you also get the benefit of building back-protecting abdominal endurance.

  • Replace Sit-ups with Hanging Knee-ups or the advanced Pull-up Plus Knee-ups. Your abs will have never experienced anything like this exercise! You can also do a Chin-up Plus Knee-up for the same effect on your abs, and Chin-ups are a little easier.

Lower Body Workout - Lunges, and Squats, are great for strengthening and toning the glutes, quadriceps, and hamstrings. Its great for improving your posture, it improves your balance and coordination, and can also help strengthen your arms if you decide to use weights.

  • Pulsing Squats

    Stand with feet hip-width apart and hold heavy weights over the shoulders or at your sides. Keeping the abs engaged, bend the knees and lower into a squat. Slowly press half-way up and lower down, repeating 3 pulses before pressing all the way up. Repeat for 10 reps.

  • Dumbbell Squat

    Begin by grasping two dumbbells and allow your arms to hang down by your sides, palms facing your hips. Assuming a shoulder-width stance, slowly lower your body until your thighs descend below parallel to the ground.

    Your lower back should be slightly arched and your heels should stay in contact with the floor at all times. When you reach the "bottom" position, reverse direction by straightening your legs and return to the start position.

  • Front & Reverse Lunge

    Holding medium-heavy weights, step the left leg forward into a lunge. Push back to start, lifting the left knee to hip level. Take the left leg back into a reverse lunge and push off the toes to come back to start. Repeat for 10 reps and switch sides.

  • Ball Butt Lift

    Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position. Lower the hips towards the floor without rolling on the ball. Squeeze the glutes to raise hips until body is in a straight line like a bridge. Hold weights on the hips for added intensity and make sure you press through the heels and not the toes.

Cardio - Cardio is the best to burn the fat, it helps your heart rate increase faster, and is the best all over fat burner. Cardio is the key ingredient to losing fat.

  • Bicycling

    Outdoors or indoors, cycling gives some great cardio. Using all the power in your legs, you'll increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is.
  • Elliptical Trainer

    The elliptical trainer is a great way to build endurance while protecting your aching joints from high impact activities. Plus, if you use one with arms, it's just like using a cross-country ski machine. The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145-lb person burns about 300 calories in 30 minutes.
  • Walking

    If you put a little oomph into it, walking is a great exercise, burning about 180 calories in 30 minutes. Adding hills, sprints or even a few minutes of jogging can increase the amount of calories you burn. Make sure you walk briskly--pretend you're trying to catch a bus--and keep you head up, back straight and swing your arms.
  • Step Aerobics

    Step aerobics has yet to lose its luster for many gym-goers and it's a good thing. Step is one tough workout that targets your legs, butt and hips while burning almost 400 calories in 30 minutes (during high intensity sessions). Though it might look complicated, step is easy to learn if you start with a beginner class or video.

and many more. I strongly suggest Googling different types of workouts , and workout plan worksheet. The information provided here is the things that I do in my daily exercise workout. Because I do not own an elliptical or treadmill, I usually do those types of workouts at the gym. I do my lunges and ab exercises at home for 30 minutes , and then I head out to the gym where I will do the remainder of my workout.


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    • profile image

      alexanderAlexanderov 6 years ago

      focus on the joy of movement

    • Babbling Diva profile image

      Babbling Diva 6 years ago from U.S.A

      @Ddraigcoch, tell me about it, this is the case with alot of people. You are not alone =), and thanks.

    • Ddraigcoch profile image

      Emma 6 years ago from UK

      I am so guilty of having all the knowledge to get slimmer but not the willpower. Great hub.x