Some of us may want firm or well-toned abs in addition to a healthy body, but this can only be achieved by performing exercises that target different parts of the body at the same time. These target different muscles collectively, not only to firm your abs, but also to improve your overall health.
1. Press Chest Dumbbell
The chest press dumbbell strengthens the muscles in your chest, shoulders, and arms. To do this you need 2 weights and a bench.
The following steps will show you how to do it effectively.
- Lie on a flat bench with your feet flat on the floor.
- Roll your shoulders down.
- Hold 2 weights.
- Inhale and lower the weights slowly to touch your chest.
- Exhale and push your arms up.
- Repeat 15 times and perform 2 to 3 sets.
The burpees are good for the glutes, hamstrings, arms and shoulder muscles. They also help achieve near-perfect abs, and are helpful in preventing back injuries and improving overall body stability.
Here is the explanation to do them:
- Start by spreading your feet shoulder-width apart.
- Squat down and drop your hands to the ground.
- Shift your weight to your upper body and jump into a plank.
- Then jump directly to where your feet were at the beginning of the exercise.
- Stand with your arms over your head and jump.
- Do these steps as many times as you can.
3. Leg extensions
The extensions of legs work in the quadriceps that are integrated by the rectus femoris, vastus lateralis, the vastus intermedius and vastus medialis. They also strengthen the knees. To do this exercise you will need a leg extension machine.
Here we explain how to do the exercise:
- Let the pad of the machine sit on your lower legs, at your ankles. Make sure your feet are pointing forward and your knees are at a 90 degree angle.
- Select a weight, preferably a moderate one, so that you can do your exercise sets effectively. Then place your hands on the bar.
- Point your toes inward to put more emphasis on the vastus lateralis, which will make it encompass more of the outer quadrant, or point outward to put more emphasis on the vastus medialis.
- Exhale and stretch your legs until they are fully extended. While doing this, your body should be in a resting position.
- Inhale and lower the weight back, returning to the starting position.
- Repeat this 6 times for 4 sets when you turn your fingers in, and another 6 times for 4 sets when you turn your fingers out.