All of us desire to achieve a slim as well as a lean body. To achieve this we all spend hours of workout in the gym and fitness centers. Don’t you want to flaunt your swimsuit with an amazing toned flabs and abdomen? Your flabs can now disappear with a couple of wonderful workouts. There are several workouts for lean body that target painful fat accumulated areas and help you burn out extra calories. With these kinds of exercises, you can easily achieve the dream of getting a lean body in just 1 month.
Workouts for Lean Body
1. Squats to Press
In case you are basically targeting to get a tight butt and slim thighs, there’s absolutely no exercise than squats. This is the best exercise for making the butt slim.
How to Perform?
- Take one set of dumbbells and keep it to the height of the shoulders.
- Go into the squatting position by simply shifting your hips backward like you sit in the chair.
- Now get back to the standing position and press dumbbells overhead directly.
- Continue this at a quick speed for approximately 10 times.
2. Single Leg Deadlift
This workout is a bit difficult and it needs to be understood very well on how it should be done. It mainly targets the fat around the hamstrings.
How to Perform?
- Take one pair dumbbells with the right hand and hold them tight in front of your thighs at the length of your arms.
- Now stand with the feet slightly wide and knees bent.
- Shift slowly the weight of your body on one leg.
- With the knee bent, bend your hips and then lower your torso so that its parallel to ground.
- Wait for some time and then return to the standing position.
- Repeat 8 reps for each leg.
3. Plank With the Dumbbell Row
This form of exercise workout targets deep abdominal muscles for making the stomach flat. Dumbbell row helps to build strength in the upper back, shoulders, biceps and triceps.
How to Perform
- Grab a set of dumbbells and keep your body in the plank position.
- Keep your feet in a way that they’re more than hip-width apart.
- Lift the dumbbell off the ground in the perfect row movement.
- Bring the weight back to the ground and then change sides.
- Try to practice 8 reps on each of the sides for realizing god results.
4. Split Squat Jumps
This form of exercise uses each and every muscle of the body and burns out extra calories. You can maintain an overall fitness with these workouts for lean body.
How to Perform?
- Get into the lunge position in a way that your knees are properly bent.
- The position of your front knees should be above the ankles directly.
- Lower your body into lunge position and bring your both arms in the back position.
- Now jump off the ground with full energy, and while still being in the air switch your feet.
- Land softly onto the ground in the lunge position with other feet in the front.
- Keep switching your feet rapidly. Your chest should be in the lifted position and your arms should properly swing forward while you jump.
- 5 jumps on each of the sides should be good.
5. Sprints
Sprints is a wonderful exercise for slimming as well as toning the body overall. This helps in improving the athletic performance of the body by manifold. Your full body is involved in the exercise and it also helps to add strength to the body and make it lean. For this exercise, it’s quite important that your body gets in the right position.
How to Perform?
- To start with, just get your body in the lunge position.
- Keep your back in the 45 degrees angle and your weight should be forward.
- Your steps in the front have to be in such a way that your main pressure comes on your big toe.
- After you cover approximately ten yards, you should take rest for at least 30 seconds before beginning the next sprint.
- Shift your hips in the front for repeating this similar process yet again.
- Complete five sprints.
6. Workouts For Lean Body – Jump Rope
Parents often tell the kids to jump rope so that they grow in height and also become strong. The benefit of jumping rope is that it is similar to the cardio exercises and you can perform them without wasting too much time. It is simple and easy to perform. Many people perform jump rope as a part of the warming up before the main workout.
How to Perform?
- You just need to keep in mind that while you jump rope; you should still remain very light on your feet.
- Also, you should keep your chest lifted in order to maintain the right posture.
- In order to swing the rope, you should sue your wrists rather than swinging your arms.
- Keep your elbows in the fixed position. Just fix a time for jumping the rope constantly without stopping even for a second.
- It may be 1 to 2 minutes or even more than that. You should not over strain your body while jumping the rope.
7. Broad Jumps
Jumps are practiced in order to obtain a well-toned and lean body. The broad jumps help the body in burning calories fast as it includes almost every muscle of the body. Apart from workouts for lean body, this workout also helps in maintaining the heart-rate. The athletic performances may also be enhanced major with the help of this workout.
How to Perform?
- Stand in a position so that your feet are hip wide apart from each other.
- Your knees should be bent slightly.
- Now extend your arms behind your body quickly and then bend your knees even more.
- Start jumping as hard as possible. Your arms should swing in the forward direction.
- While you land on the ground, be soft so that you do not hurt yourself.
- Then bend your knees as it would help to land in the athletic position. Do eight reps of the workout.
8. Swimming
Swimming is one of the complete form of exercise that involves your whole body. So if you are desiring to flaunt the flawlessly toned body, swimming is the best way to get to it. Swim every day for at least half an hour to remain slim and fit. You can also learn different strokes in swimming that strengthen your body muscles and help you burn extra calories.
9. Bicep Curl
This is a one of the great form of workouts for lean body that targets the glutes, quadriceps, thighs and the upper body. You can also improve the flexibility of the knees, ankle and hip joints.
How to Perform
- Lift a pair of dumbbells and stand in an upright position.
- Keep your arms in a straight posture and keep the dumbbells on either side.
- Take a lunge forward and bend both the knees by keeping the front knee above the ankle.
- Then come back to standing position.
- Keep the elbows in a fixed position during the exercise.
- Repeat on each leg for 10 reps.
Don’t miss to get really easy knee strengthening exercises that will help you have a painless life.
10. Brisk Running
From ages, running is considered to be one of the most effective workouts for lean body. Running involves all the muscles and improves blood circulation in the body. It also helps in burning the fat by increasing the metabolism in the body, thereby giving you a slim and lean body.
It is also quite significant to follow a proper diet apart from workouts. You need proper nutrition especially when you are working your body out. You should take sufficient amount of protein in your diet as it is helpful in building the muscles. You should even include a lot of fruits and veggies in your diet as it helps in making the body lean as well as slim quickly. Fruits and vegetables are very rich source of minerals as well as vitamins and they contain a high content of fiber.
You may try any of workouts for lean body in just one month. But do remember to plan your diet too along with doing these workouts too. It would definitely help you in slimming as well as toning the body.
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