The squat is a full-body exercise targeting lower body muscles, including the core, legs, and glutes. To perform a squat, stand with feet shoulder-width apart, bend knees as if sitting down in a chair, and keep back straight.
A great exercise for toning and strengthening lower body muscles. Begin with feet hip-width apart, step one foot forward, and lower body until front thigh is parallel to the ground.
Works multiple upper body muscles including chest, triceps, and shoulders. Start in plank position, lower body by bending elbows to 90 degrees, then push back up.
Strengthens shoulders and tones upper body. Lift a barbell overhead from shoulders to fully extend arms, keeping core engaged. Aim for 3 sets of 10-12 reps, focusing on controlling the weight during both lifting and lowering phases.
Targets the biceps muscle in the upper arm. Keep body upright, elbows close to sides, and curl weight up to shoulder slowly and with control. Perform 2-3 sets of 10-12 reps.
Tones the muscles on the back of the upper arms. Hold dumbbells above shoulders, extend arms straight up towards the ceiling. Lower weights back down slowly.
Effective for strengthening and toning abdominal muscles. Lie on back with knees bent, lift shoulders off the ground, contracting abdominal muscles. Hold for a few seconds at the top before returning to starting position.