The original definitions of the words “bodybuilding” and “figure-sculpting” refer to building your body the way you want it. It’s not necessarily just about building massive arms. The trick to having a good body is to get it well balanced in general.
In fact, you can change your appearance by targeting specific muscles. Harmony and balance are what make your body almost perfect. We have selected one of the most effective exercises for different muscles and we can’t wait to show our readers our selection.
How Do You Get A Baywatch Body?
Legs — Quadriceps
The quadriceps are one of the largest and strongest muscle groups. They cover the front and sides of the thigh and play the main role in basically all activities involving legs, walking, running, and even standing.
One of the most effective exercises for the quadriceps is the sumo squat. You can do this with a barbell, kettlebell, or just bodyweight, depending on your strength.
Begin by standing with your feet about ten inches wider than shoulder-width. Point your toes at an angle of about 45 °. Bend your knees, putting your butt back as if you were sitting.
Lower your hips until your thighs are parallel to the floor. Your knees should move toward your toes. Repeat 10 times. Pressing on your heels, stand up keeping your back straight.
Legs — Hamstring
The hamstrings are another large group of leg muscles found on the back of the leg, from the thigh to the knee. One of the most powerful exercises for this area is the deadlift. You can do this with a barbell, kettlebell, or dumbbell, depending on your strength.
Unlike the squat, this exercise is more about bending forward than bending down. Make sure to keep your back straight at all times.
Spread your feet shoulder-width apart. Hook the core and hold a weight if you use one. Bend your knees slightly so they don’t lock. Lean forward, moving your weight down.
Slowly return to the starting position. Repeat 10 times.
Legs — Calves
The calf muscles are located at the back of the leg and are somehow often overlooked in the exercise routine. These muscles don’t respond to exercise as quickly as others, but attractive calves make a big difference to the overall appearance of your legs. Calf augmentation is a very simple but effective exercise that isolates this area.
Take a block step with just your toes, keeping both heels apart. Spread your feet shoulder-width apart. Stand on tiptoe. Pause for 1 to 2 seconds and get off.
Repeat 10 times, making sure all movements are very smooth and slow.
The glutes are a group of 3 muscles located in the back. Strong and firm glutes not only look attractive, but they play an important role in many of the movements we do every day, such as walking, sitting, and climbing stairs.
The lungs are one of the most beneficial exercises for this group of muscles. You can do this with dumbbells or just your body weight.
Stand up straight, keeping your feet together. Go as far as you can. Lower your back knee almost to the ground, keeping your weight on your front knee.
Push off with your front leg and return to the starting position. Repeat 10 times on each leg.
Arms — Biceps
The biceps are located in the front of the arm. Bicep curls are one of the best exercises for your arms. They can be done with dumbbells, kettlebells, or bar, you can also do this exercise standing or sitting.
Pick up the weights. Stand or sit with your feet shoulder-width apart, keeping your back straight and your core engaged. Bring the weights up to your shoulders without moving your elbows.
Stop for a second by squeezing your bicep muscles. Return your arms to the starting position. Repeat 10 times.
Note: make sure your elbows are close to your body at all times.
What exercises will you include first in your regular training? What is your usual routine? Let us know in the comment section below.