These 7 very easy exercises will definitely help you to shape your body, tightening almost every muscle. After a few training sessions, you will certainly feel more flexible. The body shaping exercises is the best workout for arms and legs and total body muscle tone.
Repeat each exercise for one minute. If you are not in good form, is recommended to start with a repeat period of 30 seconds.
To achieve best results, do these exercises 2-3 times a week and two days do some other cardio exercises. For the full body shaping exercises you will need two small 1-2 pound weights.
Exercise 1
Take the weights with both hands and stand up straight. Your feet must be at the same distance with the hips. Let your arms hang along the body, and direct your hands towards the thighs.
While stepping back with the right foot, bend your elbows and lift weights towards your shoulders and then put them back along the body (Figure A). While returning the right foot to its original position, stretch your arms in front of your shoulders (Figure B). Hang your arms and repeat the exercise with your left leg.
Exercise 2
Lie down and bend your knees. Your feet have to be on the floor. Holding the weights with both hands, stretch your arms aside, on the level of your shoulders. Elbows should be slightly bent and hands directed towards the ceiling (Figure A).
Bring your arms over your chest while pulling your knees toward your chest (Figure B). Return to the starting position. During the exercise you should keep the same angle under which you are with bent knees.
Exercise 3
Stand up straight. Set your feet in width position and hold the weights in your hands in front your hips. The hands need to be directed forward. While crouching down, lift the weight with right hand towards shoulder (Figure A).
Lift up slightly, lower your right arm down and lift a weight towards the left shoulder (Figure B). Continue with alternatively lifting your hands.
Exercise 4
Lie on the floor so that your feet can be on width of your shoulders. Then stretch the right hand over the right shoulder, holding the weights. The left hand should be stretched beside your body (Figure A).
Holding your right hand upright, straighten the upper body (Figure B). Bend the right elbow, carrying the weight on the height of your ear. Return to the original position. Make a few repetitions with the right hand, and then equally with the left.
Exercise 5
Lie on the floor and bend your knees. Holding the weights, stretch your arms over your chest and extend your left leg diagonally (at an angle of 45° from the floor), then start to lift your hips off the floor (Figure A).
Lower your hips on the floor, while pulling the weights towards head (Figure B). Return to the starting position to complete the exercise. Make a few repetitions with the left leg, then equally with the right.
Exercise 6
Stand up straight, place your feet on the width of your hips and bent the knees slightly. Take the weights and hold them ahead of your shoulders, and your hands should be directed forward (Figure A). Lean forward, keeping your knees bent and back straight (Figure B).
Extend your arms forward, on the same level as the head, then pull them back and straight up at the initial position.
Exercise 7
Stand in position as push-ups, with your right hand hold one weight. Bend the right elbow, pulling the weight along your body. Then extend your arm backward (Figure B). Return your hand on the floor to complete the exercise.
Make a few repetitions with the right hand, and then equally with the left.
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