There are familiar muscle building exercises that have been popular for decades and are used just about anywhere to build muscle from, military boot camps, police officer training courses, Olympic training facilities, High School gym class, to at home. The best part is that they work well without having to use expensive weight machines or devices. Anytime we exert force using a muscle or muscle group we improve our muscle tone, reshape out bodies and improve our strength. We can do this by going back to the basics with simple exercises you can do almost anywhere. I’ll break down the different muscle groups and list a few basic, familiar exercises that build and tone each.
Arms
Push-ups are the most widely used exercise for our arms. They can be done in a variety of ways and can be modified to fit our range of ability. For example, someone with weak arm strength may opt to begin by doing push-ups while on their knees to lessen the resistance, but someone with more strength can make push-ups more challenging by doing them one handed or while in the pushing up movement, clap both hands together before beginning the next one.
Another arm exercise is boxing, a fast repetitive movement of punching outward or upwards. This can be done with or without a punching bag and includes arm punches, jabs, and uppercuts. By varying the type of punch you are able to target different muscles to achieve a well-rounded arm workout.
Stomach
Definitely the most effective exercise and at the top of the list for the most popular exercise used for developing a six pack are crunches. These are done by laying flat on your back with knees bent, hands behind you upper neck and slowly raising your upper body until it’s at a 45 degree angle with the floor. Holding the contraction for a few seconds before returning to the floor and performing 3 sets of multiple reps maximize the efficiency.
Standing side-bends may not be as familiar as crunches or sit-ups but it is a great exercise that primarily works the oblique muscles of the stomach and also engages the entire abdominal wall.
Butt
Squats are one of the best exercises for your gluteus maximus or butt muscle which makes up a large portion of the appearance and shape of the buttocks. It is also a functional exercise as it helps strengthen muscles for multiple daily activities.
Hip extensions specifically target the largest muscle, our glutes unlike squats or lunges that are compound movements that work several muscles at once. For this exercise you can put a weight behind the knee for more intensity.
Legs
Ideally your whole body is used when doing star jumps but primarily your legs muscles are involved including, quads, hamstrings and calves. It is an explosive movement and is extremely challenging but has the added benefit of increasing stamina.
Lunges are a great exercise for not only the muscles in your legs but you butt as well. Making sure you have the proper form is important with any exercise but a lunge can be particularly straining on the knees if done incorrectly. Done right, lunges improve strength in the hamstrings, quads, calves and glutes.