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Arms Biceps Deltoid Forearms Healthy lifestyle Trapezius Workouts

The Biceps Killer Workout, Incline Dumbbell Hammer Curl

Incline dumbbell hammer curl is one of the great workouts to tone and build your bicep muscles by specially targeting them. It will also work on your deltoids, trapezius and some of your forearm muscles.

Incline Dumbbell Hammer Curls Benefits

Incline dumbbell hammer curls is a workout with many benefits. Mainly it targets your biceps and increase its size if you are a man, if a woman then it will help you to get nicely toned arms. Also as the incline hammer curl allows the muscles to be under tension for a long period of time, it will increase the endurance and help you to have strong pair of arms. Not only that, hammer curl will help to improve the wrist stability and strengthen your grip. But most importantly, hammer curl only needs inclined bench and a pair of dumbbells. So it is very easy for you to perform.

How to perform Incline Hammer Curls

So here are the basic steps to perform incline dumbbell hammer curl in the correct way. Follow these steps carefully to make your biceps bigger and toned.

  • Sit and lay on an inclined bench after setting its inclination to about 30 to 45 degree angle
  • Grab the dumbbells by each of your hands and let it hang freely towards the ground
  • Now lift both of the dumbbells towards your chest directly without moving your upper arms
  • Slowly put down the dumbbells until it reaches the free hanging position
  • Repeat 3 sets of 10, 12 or 15 repetitions

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Arms Back Core Deltoid Shoulders Trapezius Workouts

Lateral Raises for Strong and Broad Shoulders

In this article we are discussing about dumbbell lateral raises. Dumbbell raises mainly affect on your shoulders. Strong shoulders will give you many benefits including joint functioning, shoulder mobility and less possibility of injuries. Even though dumbbell raises target your shoulders it can be separate further. Dumbbell front raises will primarily target your front of the shoulder muscles which is the anterior deltoid but it will also work on your side shoulder muscles, serratus anterior, upper and lower trapezius, clavicular part of the pectoralis major and also your biceps. Dumbbell lateral raises will focus more on the lateral deltoids which is the middle of the deltoid muscle group and it will also work on the other secondary muscles same as in the front raises.

If we looked into the benefits and importance of lateral raises on our body, there are few. Main benefit of performing this exercise for men is, it will give you strong and broad shoulders. Also for women, this exercise will help you to have a nice shoulder and back instead of flabby fat. Another important point for both men and women is, lateral raises will help you to improve your shoulder mobility.

How to perform

Now let’s move on to the question how to perform dumbbell lateral raises correctly without any injuries or side affects. So here are the basic steps to perform the exercise.

  • Stand on your feet shoulder width apart, with a dumbbell on each hand
  • Keep your back and core straight
  • Now slowly lift the dumbbells out to the sides until your hands are almost parallel to the floor (your elbows should have a slight bent)
  • Hold for 1 or 2 seconds
  • Lower your arms slowly
  • Repeat the steps

Do 3 sets of such 10 – 20 repetitions. Make sure to get a light weight if you are a beginner. Select a weight which you can do the total number of repetitions in a 1 set without having intervals in the set. 

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Abs Back Core Glutes Legs Workouts

The Most Powerful Lower Body Workout, The Squats

Squats is an exercise with many benefits including lower body strengthening and calorie burning. We can say that squats benefits females more than even males. Specially, squats exercise for buttocks lifting is a definite go for ladies. But when discussing about squats, there are many types of squats to target different muscles or to focus more on few specialized muscles. Some of the most popular variations are, barbell squat, goblin squat, jump squats and sumo squats. Some squat variations can be perform even at home without any equipment. You only have to go to a gym if you are performing squats with weights.

If we categorize the best workouts for lower body strengthening exercises, Squats will win the first place. Because it is a such a great workout to work your leg muscles including your abs. When you perform squats it will active your quads, hamstrings, glutes, abs and also calves. Squats is also a great exercise with many benefits. It helps to build your quads, calves and hamstrings while improving the muscle mass. Also squats will help you to activate your glute and back muscles.

For ladies, squats is a indispensable workout which cannot be replaced by any other exercise, to activate glute muscles to get a round big buttocks. In here we are going to present you the steps to perform the traditional weighted squat with weight plates or dumbbells. You can also follow the same steps without weights if you want to do squats at home. Replace weight plate or dumbbells with a barbell after you get the correct position

  • Stand on your feet with a little wider than the shoulder width apart
  • Hold the weight (weight plate or dumbbell) with both of your hands symmetrically
  • Let the weight hang downwards freely
  • Bend your knees in a posture like seating on a chair, until your thighs are almost parallel to the floor
  • Your Shoulders must stay back and core should be straight with no bends
  • Press your feet and straighten your legs to reach a standing position
  • Hold this position for few seconds
  • Reach back to the initial position
  • Do 3 sets of 10, 12 or 15 repetitions

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Abs Back Core Glutes Legs Workouts

The Most Effective Full Body Workout, Barbell Dead-lifts

Barbell dead lifts is a powerful workout to active almost all muscles in our body. It works many muscles including quadriceps, inner thighs, glute muscles, lats, hamstrings, abdominal and oblique muscles.

Since in this exercise we are dealing with lot of weights than just a pair of dumbbells, I recommend for the beginners to definitely take assists by an instructor or a knowledgeable person before performing this exercise.

Since the number of active muscles are higher, we get many benefits out of barbell dead lifts. Unlike other exercises, dead-lifts will also involves in fat burning process too.

Here are the basic steps to perform barbell dead-lifts correctly.

  • Stand with your feet slightly less than the shoulder width apart, feet under the middle of the barbell
  • Slightly bend your knees and grab the barbell with a space wider than your shoulder width (Thumbs should face to each other and in a manner that other fingers are pointed towards you)
  • Stand slowly while straightening your legs and back (squeeze your glutes while standing)
  • Hold for few seconds
  • Go back to the initial step (just touch the ground by the barbell and stand again)
  • Do for 3 sets of 8, 10, 12 or 15 repetitions

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Back Core Shoulders Workouts

The Best Upper Body Workout, Dumbbell Reverse Fly

Dumbbell reverse fly is another great workout which targets major upper back muscles and rear shoulder muscles. This works on rear shoulder blades by causing shoulder blades to pull in toward each other.

Also reverse fly is a great workout with many benefits including, improving balance and posture, improving strength and stamina and reducing pains in neck and shoulder. Another positive thing in dumbbell reverse fly is, you do not need to go to a gym to perform this exercise. You can do it on your own home just with pair of dumbbells.

Here are the steps to perform the dumbbell reverse fly.

  • Stand on your feet with shoulder width apart while holding dumbbells on your sides
  • Slightly bend your knees and bend your core to the front until almost parallel to the floor
  • Then let the dumbbells to hang freely towards down
  • Make sure to maintain your back straight without any bends
  • Then raise your both arms to outwards while squeezing the shoulder blades (maintain a slight bend in your elbows when raising the dumbbells)
  • Come back to the initial position which the dumbbells hanged freely
  • Repeat for 3 sets of 15 repetitions

Make sure to select a dumbbell with a low weight if you are a beginner. If not you can start with a lower weight and increase the weights when doing second and third sets.

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Abs Arms Back Core HIIT Shoulders Workouts

The Best Full Body Strengthening Workout, Push ups

Push ups is not just a great multi purpose workout, but also it is a measure of your fitness level. Push ups helps to strengthen upper body and core muscles by engaging abdominal muscles. Also it works triceps, pectoral muscles and shoulders when performing the exercise. Also push ups will maintain body balance and create a good posture.

There are many other variations of push ups also instead of the traditional push ups. But here I am going to

Follow the below steps to perform the push up exercise accurately.

  • Lay a mat on the ground
  • Lie on it on fours, facing down
  • Place your palms straightly downwards of your shoulders with slightly wider than the shoulder width
  • Now straighten your arms and legs
  • Hold for few seconds and slowly lower your body to the initial position
  • Repeat for 3 sets of your maximum number of repetitions

In here, the maximum is the number of repetitions that you can do at a raw no more after. Try to do 20 – 25 repetitions if you are a beginner. Even if your maximum is less than that, it is okay you can improve it later with the experience. It is good to do 100 – 150 push ups daily if your maximum is 50 or higher.

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Back Core Glutes Workouts

The Most Effective Workout for Back Strengthening, The Superman

Superman workout is another great workout to perform as it specially targets your lower back. Not only that, it works on your glute muscles and helps to build up your core.

Our back does a major role in maintaining our body postures and also it helps to show how fit you are. Not having a strong and nice back is a very common problem in women. Because even though you are not fat, but it forms like you have tires when you wear your bra. It really reduces your personality and obviously it is not nice at all. So here I’m presenting another great workout to strengthen your back.

Follow the below steps to know how to perform the superman exercise.

  • Lay a mat on the floor
  • Lie on the mat facing down
  • Stretch both of your hands pointing towards your head and your legs towards your bottom (stretch your hands and legs to the opposite directions)
  • Now lift your hands and legs at the same time and try to lift high as much as you can from the ground
  • Hold this position for about 5 -10 Seconds
  • Slowly lower to the initial position
  • Do 3 sets with such 15 repetitions

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Back Core Glutes Workouts

Best Exercise for a Strong Back, Glute Bridges

Glute bridge is a great workout for back as well as for glutes. Also this is a very beneficial workout for the people who cannot do hard workouts with weights such as squats due to back or knee pain. Also this is a great workout for ladies to get round and big buttocks. Another plus point of glute bridges is it can create the right body posture which were weaken and shorten by seating all day.

Also there are more than one method of variations in glute bridges. Few of them can be listed as follows.

  • Single leg Bridge – In single leg bridge you are only keeping 1 feet on the floor. Other leg is carrying in air and therefore whole your body weight is given for the leg on the ground. so, have to do same number of repetitions for both of the legs.
  • Banded Glute Bridge – In banded glute bridge you have to use a band to give more thrust instead of the traditional glute bridge.
  • Weighted Bridge – In weighted glute bridge is more effective as the weight that you are lifting is higher than lifting your own body. You can carry a barbell with weights or a weight plate as you can carry.
  • Elevated Bridge – In elevated bridge, the only difference with the traditional glute bridge is you are not keeping your feets on the ground. Instead you are keeping your feets on a bench or a box.
  • Single leg Elevated Bridge – In this, you are keeping only 1 leg on the bench or the box. Other leg is straighten and you are carrying it while moving.

Here are the basic steps of performing Glute bridges or Bridges exercise.

  • Lay a mat on the ground and lie on it
  • Place your feet elevated or not, as per the variation of the glute bridge you hope to perform
  • Keep your arms beside your hip
  • Press the feet and lift your buttocks until your back turns to a flat inclined plane (while lifting make sure to squeeze your butt muscles)
  • Hold for few seconds
  • Come to the initial position by lowering your buttocks
  • Rest for few seconds then repeat again
  • Do 3 sets of 15 repetitions if you are a beginner. Or else try for 1 set of 50 repetitions
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Abs Back Core Workouts

Reverse Crunches for Perfect Six Pack Abs

Crunches vs Reverse Crunches

Crunches is the most popular abdominal exercise which targets your abs muscles. It has many benefits including building six pack abs and tightening your abs muscles. Similarly as in other workouts, crunches is also have its own variations to target different muscle groups of your body. Some of the variations are oblique crunches, bicycle crunches, reverse crunches and double crunches. So in this article we are going to discuss more in detail about the reverse crunches.

Reverse Crunch Benefits

Reverse crunches is a great workout to work your major and lower abdominal muscles and oblique muscles which causes you side tires. Fat covering the oblique muscles are the reason for you to not having a tiny waist. If we get in to the reverse crunches benefits, it’s specialty is it can work the full six pack muscle (the rectus abdominis) and reach the lower and deepest abdominal muscle which is the transverse abdominis. Also reverse crunches help to strengthening core and abdominal muscles. So here are the basic steps to perform reverse crunches.

How to perform reverse crunches?

  • Lay a mat on the ground and lie on your back
  • Keep your legs on the floor while bending slightly from the knees
  • Place your arms beside your hip areas
  • Now slowly lift your legs and buttocks from the mat as shown 
  • Hold for few seconds and slowly come down
  • Repeat for 20 – 30 repetitions
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Abs Back Legs

Leg Raises Exercise to Tone Lower Belly

Leg raises is a great strength training exercise which specially targets your lower belly and lower belly is the hardest of the abdominal muscles to tone up. For the most of the people, even they are not fat, they have some lower belly hanging down which really looks terrible. So if you are one of them, we think this is the right exercise for you.

Leg raises is a simple but very beneficial exercise which you can do at any place at any time. Because it doesn’t need any equipment to work on. You don’t need even to go to a gym. You can do this workout with wonderful results, right staying at your home. As previously said, leg raises is a great workout with many benefits for no cost. By performing this exercise, you can enjoy many benefits. Some of them are, it can help you to strengthen your core muscles, more calorie burning, less risk of injuries and improvement of flexibility.

Same as the other workouts, leg raises is also have its own variations to target different muscle groups. Some of them are single leg raises, side leg raises, lying leg raises, leg raises hanging and also you can perform it by leg raises machine if your gym have it.

Now let’s get in to how to perform the exercise. If you are a beginner, then try to do 20 repetitions first and then increase by 10 if you don’t feel tired. If you have done this exercise before, then try to do 50 or 100 repetitions without keeping your legs on the ground. Or else you can try to cover by time. If you are beginner try to do for 20 – 30 seconds without stopping. Higher the time you perform quicker the results. So try your best to perform the exercise until your muscles fail to do a single rep again. So here are the basic steps to perform the traditional leg raises. 

  • Lay a mat on the ground
  • Lie on your back on the mat
  • Keep your legs, hands and head in straight line
  • Now lift your legs straight towards upwards until it turns 90 degree angle with your core
  • Then slowly lower your legs until almost touching the ground (keep in mind not to place your legs on the ground, you can only keep your legs down after doing the allocated number of repetitions, not before that)
  • Hold for few seconds
  • Raise your legs back upwards
  • Try 20 or 30 seconds on the first day if you are a beginner, if not try to do 1 -2 minutes. 

Perform leg raises and see the amazing results for your self. Keep in mind that none of the exercises matters until you eat healthy, Check out these recipes.

Healthy recipes

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