15 Exercises to See Your Dream Body in the Mirror

Today is the day when you will need to start working on your dream body. So are you ready to undertake this attempt? Let’s go!

  1. Arms and Shoulders Workout

The exercises that are targeting the arms and the shoulders will help you to create lean traps, biceps, anterior, and middle heads of the deltoids. The same are very beneficial when osteochondrosis comes to question, because the same support the cervical vertebrae and fight against the so called ‘office worker’ disease.

A pair of regular dumbbells will be needed for these exercises. If you do not have them, you may take small bottles full of water instead.

  • Side Lateral Raise

Start the exercise by standing on both your feet with straight position of your torso.

Squeeze the shoulder blades together and bring your legs together.

Your view should be positioned in front of you.

At each of your hands you need to hold a dumbbell and place your arms by your sides so that the hands will be turned towards inside.

Next bend the elbows so that you may lift the dumbbells up to the level of your shoulders.

Remind yourself that your torso should stay into a straight position.

As you are raising your hands, breathe out.

  • Dumbbell Bicep Curl

Start the exercise by standing on both your feet with the torso into a straight position.

Squeeze the shoulder blades together and bring your feet together.

Your view should be positioned in front of you.

As you are holding your dumbbells, raise your elbows, and squeeze.

Keep in mind that your torso needs to be in a straight position during the entire exercise.

While you are lifting the dumbbells, breathe out.

  1. Chest Muscles Workout

One interesting fact says that people tend to guess the age of one woman by judging her neck and chest conditions. In order to tone your chest muscles effectively, focus on the following set of exercises. You will need to start all of them by laying down on the ground and with your knees in a half-bend position.

  • Alternating Arms

Start the exercise by laying down on your back with your knees ins half-bent position.

At each of your hands you need to hold a dumbbell.

Start alternating your arms with the dumbbells in your hands.

You must pay attention that while performing this your dumbbells are not touching the ground.

As the one hand is facing down the other one needs to go up.

While you are alternating your arms breathe out and breathe in freely.

  • Dumbbell Press and Dumbbell Fly

Start the exercise by laying down on your back with your knees in a half-bet position. As you are holding the dumbbells in your hands, you will have to perform a dumbbell fly with one arm and with the other one a dumbbell press.

Alternate the arms and tend to perform one set of the exercise.

Once you will be done with one set you will have to change hands and make repetitions of the movement.

While you are lifting your hand do not forget to breathe out.

  1. Exercises for Your Back Muscles

If you are facing with spine and posture issues, then this set of back muscles exercises is ideal for you.

  • Dumbbell Bent-Over Row

Start the exercise by placing one of your legs on a chair.

Your torso will need to go towards the front and one of your hands will need to be placed on the chair so that your body will have a support.

At this position the upper part of your body needs to be in a parallel position with the ground. Your view should be positioned straight and down.

Next, in order to keep your upper arm close to your side you will have to pull your dumbbells straight up to the side of your chest.

Pay attention your torso to be stationary constantly.

In order to return your body to the starting position you will have to lower the dumbbells straight down. As you are pulling up the dumbbells do not forget to breathe out.

  • Lunge Dumbbell Row

Start the exercise by placing your body in a position as it is performing a lunge, with one of your arms on the leg.

Look straight down and ensure yourself that your back is in a straight position.

Next, in order to keep your upper arm close to your side you will have to pull your dumbbells straight up to the side of your chest.

In order to return your body to the starting position you will have to lower the dumbbells straight down.

As you are pulling up the dumbbells do not forget to breathe out.

  • Dumbbell Swing on the Floor

Start the exercise by placing your body into a plank position i.e. on all your fours, holding a dumbbell at one of your hands.

Position your look straight down and bring your upper part of the body into a parallel position with the ground.

In order to bent your elbows slightly you will have to pull down your dumbbells to the side of your chest.

At this point the hands need to be placed on the floor firmly.

As you are performing a swing breathe out.

  1. Exercises for Your Abdominals

The classic abdominal exercises are the most effective ones when toning your abs comes to question. All you have to do is find couple of minutes each day to perform these exercises.

  • Crunches

Start the exercise by laying down on your back with knees bent.

Place your hands behind your head and look straight in front of you.

You must pay attention that your chin is not touching the chest zone.

In order to bring your shoulder blades just off the floor you will have to curl the upper part of your body to the front.

While you are performing the crunches, breathe out.

  • Leg Raises

Start the exercise by laying down on your back with your legs extended as much as you can in front of you.

Your hands need to go under your glutes and be faced towards the floor.

Increase the lower part of your legs, just pay attention that you are not touching the floor.

As you are lifting your legs, breathe out.

  • ¾ Sit-Ups

Start the exercise by laying down your body on the floor with bent knees.

Your hands need to be in front of you as well your look to.

You must pay attention that your chin is not touching the chest zone.

Then you may lift your torso up to your knees and breathe out.

  • Air Bike

Start the exercise by laying down your body on the floor.

Your hands need to go behind your head and your chin should not touch the chest zone.

Then start to perform a simultaneous cycle pedal motion i.e. kicking one of your legs towards the front and bringing back in the knee of the other leg.

At this point your right elbow needs to go closer to your left knee with a crunch movement to the side.

Make sure that you are not going to touch the floor.

  1. Exercises for Legs and Buttocks

The area of hips, buttocks, and legs is considered as the most critical one. That is why this zone is most popular issue when weight-loss comes to question. The beginner level workouts which includes swings, jumps, and squats have shown as quite effective. As you are moving to a more advanced level it is expected more complicated methods to be implemented under your body. Also heavier weight will need to be included into your workout program.

  • Jump Lunge

Start the exercise by standing on both your feet with your torso in a straight position.

In order to jump into the air, use your arms for help.

As you are jumping keep your look straight in front of you.

Your knees will need to stay behind your feet when you are going to perform lunges.

At this point the back-standing leg needs to lean on the foot. While you are landing, breathe out.

  • Chair Kickback

Follow the detailed instructions on the picture and perform each move correctly.

  • Squat and Reverse Side Lunges

Start the exercise by standing on both your feet with your torso in a straight position.

Your arms need to be in front of you, same as your look.

While you will start to perform squats, be sure that your knees are in a same line with your feet.

On the other hand, when performing lunges your leg should be moving backwards and sideward.

Make sure that your knees are not touching the ground.

When you will finish one squat and one lunge you may breathe out.

  1. The Whole Body Workout Set

One your body got used to the optimal amount of exercises that are targeting different groups of muscles of your body, then you may switch to a whole body workout program.

  • Kneel to Stand

When you are lifting pay attention to the heel.

The dumbbells need to be fixed on your shoulders and your knees need to be in half-bent position all the time.

If you want to return to the staring position you will have to do that with the leg that you have started the exercise.

As you are standing up, breathe out.

From great importance is to have 15-20-minutes warm-up session before the start of every whole body workout set. As that you will prevent your body from potential injuries. Bear in mind that is possible to achieve great success without the help of a personal trainer. All you have to do is stay motivated, positive, and be proud and happy with every small achievement that you will do.