The 6 Most Effective Strengthening Moves For Amazing Body
When you feel strong, you feel confident. When you feel confident, loving your body comes a little easier. So let's go back to the start of the chain reaction: strength training. One session with a set of dumbbells will give you a burst of energy and boost your metabolism, but continued work will give you the confidence that makes you feel good in your skin permanently. This workout is all about head-to-toe strength. The moves are solid moves that will leave you feeling powerful, capable, and ready to take on the world.
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The workout: Warm up for 1 minute. Do each exercise for 1 minute, with a 30-second rest between each move. Total time = 10 minutes
1. Tempo Lunge with Hammer Curls
Photo by James Farrell
Why: Lunges work! They strengthen and tone your whole leg while, hello, lifting your butt. Add in hammer curls, and you get gold stars for multitasking.
How: Stand holding weights by hips, palms facing in. Step back with right foot and lower into a lunge, keeping left knee over ankle and right heel lifted (A). Pulse hips down and up 3 times. Return to standing, curling weights toward chest and stepping right foot next to left foot (B). Step back with left foot and repeat on opposite side. That's 1 rep.
2. Back Toner
Photo by Tom Rafalovich
Why: Back muscles are key to good posture. A strong back will help you stand tall and feel more confident in any situation.
How: Lie on your back with legs in tabletop position (as shown), holding dumbbells above chest, arms straight and in line with shoulders. Contract abs while lowering weights past head, elbows slightly bent. Keeping abs tight, raise dumbbells back to ceiling.
3. Plié V Raise
Photo by James Farrell
Why: All of us should throw a plié into our routine. It helps to keep your legs, including your inner thighs, strong and toned so they can power you through life. Add in a front shoulder raise to keep your shoulders strong and healthy.
How: Holding a weight in each hand, stand with feet more than hip-width apart, toes turned out. Lower into a plié squat (A). Straighten legs, squeezing through glutes, while raising weights above shoulders so arms form a V (B).
4. Pilates Roll Up With Forward Fold
Photo by Chris Fanning
Why: When it comes to the core, this exercise gives you more bang for your buck. It’s been proven to activate more core muscles than most other ab exercises, and it also helps you stretch out the back.
How: Lie on your back with arms extended above head next to ears and legs straight with feet flexed. Raise arms up and over shoulders and slowly curl upper body and torso off floor, coming into a seated position. Hinging at hips, fold torso forward, keeping abs engaged. Pause. Slowly roll back down into start, keeping heels on ground and abs engaged.
MORE: The Ultimate Waist-Shrinking Pilates Move
5. Triceps Press With Alternating Side Leg Lift
Photo by Mitch Mandell
Why: Women tell me all the time they want to feel great in short sleeves. The thing in, that's mental. No matter what your arms are like, you can—and should—feel confident. But this gem of an exercise will help give you that toned look on the back of the arms while also targeting the thighs and butt.
How: Stand with feet hip-width apart, holding 1 weight in both hands behind your head, elbows bent and close to ears. Straighten arms to lift weight overhead while lifting left leg out to side. Bend elbows and lower weight behind your head while lowering left leg to complete 1 rep. On next rep, lift right leg out to side. Continue alternating legs for the duration of the set.
6. Elevated Push-Up
Why: What, you don't like push-ups? Just kidding, you aren't alone. Many women tell me they can't even do one. But push-ups are a great sign of strength and seriously make you feel powerful. So lets start you wit
