Ladies, let’s be real, spring break is coming up and shortly after that we have the arrival of summer. I know what you’re thinking: all this holiday and winter weight needs to burn off right now. I’m here to give you 12 movements that will keep you feeling strong even on the days you feel you’re weakest.
The deadlift can be one of those intimidating movements if you have never touched a barbell before. It engages the butt, quads, hamstrings, and lower back giving you an all-around body sculpting. Having the proper form is essential to protecting your lower back from possible injury. A good tip is to practice with a lightweight barbell or even just heavier barbells before loading up a ton of weight on each side. In no time you will be able to lift weights you never knew you could!
The squat could be one of the most used movements in the gym. When doing any type of squat it is important to keep the phrase “ass to grass,” in mind, meaning get super low in the bottom of your squat. There are many types of squats that you can do to work the legs and butt! First is the air squat which is where you keep your feet just a little past shoulder width and keeping your toes slightly pointed outward. Doing a lot of reps and a few sets will make your legs so strong! If that is too easy try adding weight!
To continue on with the legs, lunges are an easy way to make you feel super strong. They target and work multiple muscle groups at once. They work the butt, hamstrings, quads, calf muscles, and abdominal muscles since they act as a stabilizer. Make sure when doing this, you get low and really feel it! Try holding dumbells to add weight and make it more challenging!
Holding the plank position works almost the whole body, but mostly your abdominal muscles. It will make you feel confident in your own strength if you do timed intervals. This is a good method to push yourself but also to give you a little breather. Doing movements like the plank in intervals at the end of any workout will give you that extra accessory strength!
The bench press will definitely test your upper body strength and will work out your chest, triceps, and shoulders! This exercise is very common for athletes, whether professional or not. This exercise can also be completed using dumbells. A quick tip is to warm up with just the bar and get your body positioning and grip just right!
The pull-up is a true test on how strong you really are because you can only use pure strength to pull yourself up. A hack that I used to get my pull-ups down is tying a resistance band to the bar and then put the loop around my foot.
If you are looking for a quick sweat, burpees are definitely the way to do it. It works both cardio and strength simultaneously.
Step-ups are sometimes overlooked because they are one of the slower movements during a workout. These work on your glutes, hamstrings, butt, and quads. These will surely make your legs stronger if you add them to your workout. You can do them with no weight or spice it up by adding dumbells and holding them close to your sides. You can use a bench for this or a smaller step.
The bridge is a classic go-to when trying to exercise get the perfect sculpted butt. It targets your butt, hamstrings, and the abdominal because you have to keep your core tight when moving up and down. The bridge is also a safe exercise for your back because there is not a ton of stress on it like other movements. Also, make sure to lay down a yoga mat so you can be comfy while doing this.
If you’ve never done a suitcase crunch, you are probably wondering what the heck I mean. This exercise can be done just using bodyweight or weight. It works your abdominal and hip flexors, by the end you will feel it instantly trust me.
This exercise hits a lot of important muscles such as; abdominals, obliques, hip flexors, lats, and biceps. Another important thing is that it works your grip which is extremely beneficial. If it is too difficult, you can do knees to chest.
Jumping rope may seem like one of those movements you did as a kid during recess, but I assure you that this will get your heart rate pumping. It is a great calorie-burner as well! If it is too easy you can attempt to do a double under. A double under is where the rope goes around your body twice between each jump!
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