Some of us are genetically blessed with muscle definition but most feel like we need to spend hours in the gym to see results. However, did you know that practicing the right exercises can be more beneficial, if done properly, so all those hours in the gym can be spent doing something else. We spoke to founder of ZADI Training, Adala Bolto who shared three exercises that she does every day for definition.
Push ups are one of the most popular exercises anybody can do, and they’re a great way to gain upper body strength and definition and should really be incorporated into any exercise routine, if you’re trying to burn fat. However, the benefits of pushups go beyond upper body strength, such as, serratus anterior and midsection, plus you don’t need any equipment.
- Get on all fours placing your shoulders over your hands and your knees underneath your hips.
- Walk your hands forward a few inches
- Core should be engaged as you lift your knees off the ground
- Bend your elbows at 45 degrees as you lower your body up and down
Aim for 3 sets of push-ups and 15 per set
Lunges are a great leg exercise to do as they strengthen your quadriceps at the front of your thighs and also help with balance, mobility and bone health. Weighted lunges are a step up from the normal lunge as you’re incorporating more weights for a more advanced version.
- Stand up straight with weights of your choice in each hand, palms facing your thighs
- Feet should be less than shoulder width apart
- Take a big step forward with either leg and bend your knee directly over you front foot
- Step back to your standing position and repeat on either leg
Aim for 8 to 12 lunges per set and two to three sets
Bent over row - with resistance band
The bent over row with a resistance band is a great, weight free movement that targets the middle back muscles but then also does engage the muscles of the biceps, forearms, lats, lower back and shoulders. This is one exercise for those who’d like a strong upper body and toned back.
- Stand on your resistance band, bending forward slightly and hold your resistance band with each hand
- Bend your knees slightly, so they are not locked
- Squeeze your shoulder blades as you pull up towards your upper ribs
- Lower the band & repeat
- If you don't have a resistance band, you can also use weights (or cans of beans)
- Be sure to keep your core engaged at all times