If you are looking to slim down your waist and make it really strong then the best exercise has to be the hanging leg raise. It's really tough and it definitely requires more experience. This is not the same as the captain chair leg raise... this is much different and we will try to get a YouTube video up.
If you are a beginner, then here are some alternatives that you can use to build up to hanging leg raises.
2. Stomach Strengthener: The Plank (Stability Ball)
When it comes to strengthening your core then nothing beats all the different variations of the plank. You can do these on the ground where you are on your elbows... perfect for the beginner... or you can do them on a stability ball.
This really will help you get stronger and help you burn more fat.
3. Butt Tightener: Walking Lunges
When it comes to toning up your booty then you have to turn to the many variations of lunges. One of my very favorite and in my opinion the best are walking lunges. If you are a beginner then you have to start without dumbbells... but when you are ready, pick up those dumbbells.
Walking lunges really help you because they also work your stability as well as your strength. That will really help you burn more body fat and build that lean muscle so you can get that sexy booty!
4. Butt Strengthener: Deadlift
When it comes to strengthening you butt, you have to do the deadlift. You want to strengthen your booty because it's one of the biggest muscle groups and that means it not only can burn tons of calories, but it can build lots of muscle. That increases you metabolism big time!
5. Shoulder Builder: Dumbbell Overhead Press
If you are wanting to shape up your shoulders and get those sexy shoulders for your off the shoulder dresses then you need to do shoulder presses.
If you are brand new then use very light dumbbells and really work on your form. You want to make sure you keep your core tight and your posture fully erect. If you have it in you, start to increase that weight and you will see some really great looking shoulders coming through.
6. Back Builder: Pull Ups
If you want those tight shoulders and sexy back for those backless dresses then you really need to start building up your ability to do pull ups. I know you are probably looking at me like I am crazy, but every woman can work themselves up to doing well over 10 pull ups.
Here's how you get your start... you use the assisted pull up machine. That is how I got started and now I can do well over 10 straight pull ups and do them quickly. Here is a video where you can see an old video of me doing pull ups.
7. Thigh Shaper: Split Leg Squat
When it comes to shaping your thighs and melting that body fat from them, it's really comes down to many of the fundamental exercises like squats, lunges and deadlifts. But my favorite exercise is called a split leg squat.
This will really target your quads, your hamstrings, and your butt. What makes this so great is is also really requires a lot of your balance too. You can start out doing this with no weights and then as you improve, add the dumbbells at your side.
8. Maximum Fat Burner: Deadlift
For a maximum fat burner, you are looking for an exercise that has a big range of motion and and something that really uses your whole body. I really prefer the deadlift for this purpose, but there are many exercises that can all do really well for you.
The reason the deadlift works so well is because it targets all of your major muscle groups which means you can burn a lot of calories and build a lot of lean muscle mass. When you build a lot of muscle, you keep your fat burning system stoked and working for you 24/7.
9. Maximum Muscle Builder: Total Body Up Down
I had a really hard time figuring out where to put this exercise because it is really incredible. It is not for the beginner, but it's something that you want to build up to for sure. Just doing this exercise with no weight requires every muscle in your body and it really requires balance.
You have to try the total body up down and here's how you can do it. First lift your had straight above your head and make a fist. Look at that first and what you're going to do is slowly lower yourself to the ground so you are laying on the ground. Then you are going to get back up all the while holding your fist above your head. You have to make sure you use both sides so 5 with one hand above your head and 5 with the other.
It's really hard, but it's really fun too!
10. Heart Beater: Cable Chops
If you want to get your heart pumping then you need to add cable chops to your workout. Cable chops are similar to chopping wood but they are like doing it with a really heavy ax.
They really activate your core and your arms and your legs. They get your heart pounding at a rapid rate as you try to complete the reps. As you work to keep your form really tight, you will notice you get more out of the workout.
Make sure you consider joining The Art of Weight Lifting so you can get all of your exercises to lose weight, your nutrition and clean eating, and all the support and friendship so you succeed!
Meet Taylor Ryan
