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Best Beginners Body Shaping Exercise Plan

Updated on November 11, 2011

Body Shaping Plan


Body Shaping

Regular weightlifting challenges the body. Weight lifting also is a way to make the body more stronger, develop some shapely muscles, and improve the general tone and health of the body. The Body Shaping Plan uses very light weights. So, those who practice the routine should understand that they are not going to develop large muscle mass. The goal is to reduce body fat and improve muscle tone in the body. Even lifting small weights is very advantageous and rewarding. Just don't expect to see a big improvement overnight. Most people notice increased stamina and feeling more energetic after several workouts.

Light weights
Exercise Clothing
Floor Mat

Getting Started
Perform a few warm up exercise before getting started. Or simply jog or march in place while pumping the arms for several minutes. Then perform a few stretching exercises for a few minutes.

Lower Body
Calf Raises - Stand on a step with heels at the edge. Keep the body straight and your head forward with a weight in each hand. Lower your heels and then lift up to toes. Perform the same movements eight to ten times.

Thigh Squats - You are going to stand tall and place your back against the wall. Hands are at the sides holding weight in each hand. Bend knees and slowly slide down the wall with your back pressing against the wall until knees are slightly bent then slowly return to the standing position. Practice this movement eight to ten times.

Flat Abs Movements - Get down on your mat and on your back with the knees bent and feet on the floor. Hands are extended toward knees. You are going to curl the body up very slowly until the head, neck, and shoulders are off the floor. And slowly roll the body back down to starting position. Repeat eight to ten more times.

Upper Body
Shoulder Press - Place your hands at shoulder level with the elbows bent. Palms facing forward with a weight in each hand. Raise the arms over head and back. Repeat eight times.

Push Ups - Kneel down on your mat and place your hands under shoulders. Now you are going to slowly lower your upper chest to the floor. And back up to the starting position. Repeat eight times.

Biceps Curls - Stand up and move elbows close to the body with a weight in each hand. Bend arms toward the shoulder while holding the weights. Repeat eight times.

Practice this body shaping routine every other day. Remember to breathe deeply during the movements. Perform each exercise slowly while you concentrate on the movements. Always warm up and cool down. Gradually increase repetitions to challenge your body. For example, every week add one more repetitions until you reach 15 repetitions per exercise.

Exercise Plan


Exercise Questions

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    • Verna MacKay profile image

      Verna E MacKay 5 years ago from Delray Beach, Florida

      Hey ! I like your exercise plan. I'm not trying to get rid of weight but I think I'd like to try some of your exercises. Keep working at it and for all those trying to get rid of excess weight, don't give up just keep trying and take it one day at a time, just remember to add nutrition along with your exercises and you're good to go. Have a great day !!!

    • NotSoPerfect profile image

      NotSoPerfect 6 years ago from United States

      Useful hub. I am familiar with a few of these exercises, they really do work. Thanks for sharing. Voting up, useful and interesting.