4 Must Do Free Weight Exercises for Toning

Date: Apr 13, 2016    By: Genesis Fitness

As they mimic the body’s natural movement, free weights are a great way to tone up and build lean muscle.
Take a look at these four must-do moves for a taut and toned physique.

1. Swiss ball chest press
Muscles worked: Whole body (especially arms and chest)
How to:
Sit on a swiss ball with a dumbbell in each hand and your hands on your thighs.
Walk your feet forward, rolling your body down the ball until your upper back, shoulders and head are on the ball. The dumbbells should sit outside your chest with your elbows out to the sides.
Push your hips up and squeeze your glutes as you move the dumbbells up towards the roof. Lower the weights back down to outside your chest.

2. Plank and rotate
Muscles worked: Whole body (your core and love handles in particular)
How to:
Begin in a plank position with a dumbbell in each hand. Open your feet a little wider than hip distance.
Lift your left hand to the ceiling as you twist through your entire torso. Keep your pelvis level.
Bring your left hand back to the floor and repeat on the other side to complete one rep.

3. Lying chest fly
Muscles worked: Pecs and lower abs
How to:
Lie on your back with your hips and knees both at 90-degree angles. Press your lower back into the ground, engaging your low abs. Raise your arms toward the ceiling with your palms facing each other. Keep your elbow joint slightly bent.
As you keep your torso stable, open your arms out to the side until your elbows are just above the floor.
Raise your arms back to the ceiling as you bring the weights together over your chest.

4. Squat, curl and press
Muscles worked: Glutes and legs
How to:
Stand in squat position with your feet directly under your hips and a dumbbell in each hand.
Sit back into your squat, keeping the weight in your heels and bringing your thighs parallel to the floor without letting your knees go beyond your toes.
Return to standing while bringing dumbbells to your shoulders and performing a bicep curl.
Stabilise your torso and keep your arms moving upward performing an overhead press with your palms facing out.
Lower your arms back to your side.

This article was proudly provided by the Australian Institute of Personal Trainers, who support Genesis Fitness and help our members achieve their fitness goals. If you are interested in starting a career in Personal Training, click here for more info


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