It is often said that the best fitness program is one stick with you. True. If you do not like what you're doing, you are looking for an excuse to stop. But if you want to invest time and energy on getting fit, you also want the biggest bang for the buck.
Exercise 1: Bicycle your abs
Overall, the best exercise for strengthening the rectus abdominus, which includes long flat muscles extending along the front and side of the abdomen, is the bicycle maneuver. Here are the ratings of 13 abdominal exercises from most to least effective.
"The bicycle kick is the overall best abdominal exercise," Having strong abdominals helps you maintain balance and provide a basis for many other activities.
How to do it
Lie on your back on a mat or padded carpet with your knees bent and feet flat on the floor. Press your lower back on the ground, your abdominal muscles are involved, as you put both hands behind his head (do not pull your head). Bring your right elbow to your left knee, and then bring your left elbow to your right knee in a twisting, bicycle pedal motion. Continue to breathe naturally. Alternate opposite elbow to opposite knee with hands interlaced behind your head in a slow and controlled manner with full extension of each foot on every repetition.
Breathe naturally, extend your legs to fully raise the intensity and make the move too slow. Keep your knees bent throughout the movement, while you tap their feet on the ground (instead of extending your legs straight), to reduce the intensity. Repeat to muscle fatigue.
Goal: Two sets of 20-30 repetitions
Exercise 2: Squat your butt
Most trainers agree that squats done with or without weight, is the fastest way to get shapelier, tight glutes. Exercise consists also getting high marks for toning your quadriceps, hamstrings and calves.
How to do it
Stand with your feet shoulder - width apart, holding the arms at your side. The head is straight with a natural arch maintained in the back. Inhale, swing your arms slightly forward for balance, bending knees and hips in a seated position, thighs parallel to the ground or as low as you can comfortably squat without experiencing pain in your back, hips or knees. Your buttocks will raise the level of your knees and your knees do not go beyond your toes. Exhale, slowly rise to a standing position with knees and hips straight. Let your hands fall to your side. You can also crouch against a wall on a ball for resistance.
Goal: Two sets of 10-20 repetitions
Exercise 3: Push-Up for Sculpted Arms
"Push-ups have a dramatic effect on the arms, especially biceps, triceps and shoulders. Also help the condition of the chest and abs.
How to do it
Lie face down hands on the floor or mat, palms down, slightly wider than shoulder width apart and toes curled under the floor. Your back and legs are straight. Slowly exhale as you push your body away from the floor. Inhale, lower yourself down to the point where your chest barely touches or comes within inches of floor.
To reduce the intensity, do the modified push-up which remains the same, except the knees are bent and stay on the ground during the movement. To increase the intensity, complete both phases of the up and down very slow push-up as four to push the ground and eight while lowering to the ground. In fact, maintaining the position at any time during at least a number two to increase the intensity.
Goal: Two sets of 10-20 repetitions.
"The key to results isn't only how many sets or repetition you do, but more importantly what level of muscle fatigue is hit on each set."