It's great to have a beautiful, toned and fit body. We girls, however, need to try harder to achieve these results and put more effort while we train. Do these exercises once a day to gain enviable fitness in no time.
Steps
Step 1. Buy the necessary tools
You will need two two and a half pound dumbbells which are the best choice for a girl who is in middle school. Alternatively, you can fill two bottles with water or sand.
Method 1 of 2: Part 1: Training to Improve Physical Strength
Step 1. Strengthen your arms
Get on your knees, keeping your back straight. Hold a two-and-a-half-pound dumbbell in each hand. Bring your elbows to your hips. Lift the weights by bending your elbows, until the dumbbells touch your shoulders. Slowly lower them. Doing it slowly will help you build muscle tone quickly. Do three sets of twenty each.
Step 2. Strengthen your legs
Stay up making sure your feet are shoulder-width apart so that they are far apart without you feeling uncomfortable in this position. You don't need weights for this exercise (unless you want to challenge yourself). Tighten your abs (stomach muscles) and jump. Land with your knees bent, and your feet together. To avoid damage to your knee joints, try to land softly on your toes like a cat would. Repeat three times doing sets of fifteen.
Step 3. Tone your chest
Put your arms forward in front of you, and your legs in back, as if to form an upside down letter V. Tilt your head and keep your legs straight. Bend your elbows as if you are doing push-ups and bring your head forward so that your toes have to lift your body about three centimeters off the floor (this is very difficult to explain). Do fifteen reps in total, or three sets of five.
Step 4. Strengthen your back
Lie on your stomach. Keep your arms straight in front and your legs straight behind. Raise your arms and legs off the floor at the same time. Hold the position for thirty seconds to two minutes, increasing the duration as time passes. Tighten your butt muscles for a complete workout! Repeat the exercise a total of three times.
Step 5. Define and sculpt your hips and waist
Lie on your back. Raise your legs so that your thighs are upright, your knees are bent, and your calves are facing away from you. Place your hands close to your head with your elbows facing out. Touch your knees with your elbows. This exercise is also used for the abdominals. It's like doing crunches. Never put your hands behind your head as this would strain your neck and could have back problems. Do three sets of fifteen each.
Step 6. Firm your buttocks
The glutes are the muscles in your lower back. Lie on your back pressing on the floor with your feet (you will form an upside down letter V with your legs). Put your arms down, placing them parallel to your body. Raise your pelvis, squeezing your buttocks. Interlace your fingers under your hips. Hold the position for two minutes.
Step 7. Firm your calves
This is one of the simplest leg exercises. Stand with your legs slightly apart, but not too far. Slowly raise yourself up onto your toes and then return to the starting position. Do three sets of twenty.
Method 2 of 2: Part 2: More Difficult Exercises to Train Further
Step 1. Do the up-down exercises
This exercise is for legs, shoulders, glutes, and abs. Extend your arms straight in front of you. Jog without moving from your position and raising your knees until they touch your hands. Continue for ten seconds. Then, crouch in a position similar to that of a frog. Put your legs behind your body so you can jump. Jump up to the starting position. Repeat the exercise for at least fifteen times. It should be a single movement.
Step 2. Raise your legs
This is a great abs workout! It also serves to lengthen the hamstrings. Lie on your back with your hands under your lower back and elbows bent. Lift your legs keeping them straight above you, as if to form the letter L. Push your feet towards the ceiling, lifting your hips and lower back off the floor (use your abdominal muscles). Return to the starting position. Do fifteen repetitions
Step 3. Work your abs
Do this exercise to get a flat, firm stomach! Get in position to do situps but bringing the bottoms of your feet together and with your knees out. Put your hands behind your head and do a crunch. Make a fortnight.
Step 4. Don't forget the cardio
Go out and go for a run, go for walks or try cycling.
Step 5. Good luck
Advice
- Don't worry about calories, but try to eat healthy! Remove white bread, sugary cereals, candy, carbonated drinks, and junk foods from your diet and add more fruits and vegetables. Once a week, you can treat yourself to a special meal where you can eat whatever you want.
- If you don't use dumbbells that are heavy enough, it will be difficult for you to make progress. Use the same weight for about a week, then add five hundred grams. You can't improve if you don't try to outdo yourself!
- Practicing a sport would help you enormously! Football is great for firming your legs, as is basketball! Try exercising or swimming.
Warnings
- Do not overdo it. Do not force yourself or you would risk a muscle tear; that's not a good way to train.
- It is not about burning fat; it's about toning your muscles by improving your stamina.
