5 Great Compound Exercises to Tone Your Arms, Abs and Legs
Getting fit and toned are top priorities for clients who seek out personal trainers. Their reasons for doing so vary, from not liking how they look in photos to wanting to fit into a dress they saw at the mall. And the spots they want to tone are usually arms, abs and legs. These spots find refuge under bulky sweaters in winter but make their comeback in spring. So, it’s better that you start working now to see the difference later. But how? Our fitness trainers suggest performing the following compound exercises to tone those resistant areas like arms, abs and legs for optimal results.
Combo Exercises That Work Your Arms, Abs and Legs
Are you worried about carrying around an unhealthy weight? Do you want a more toned figure? Have a look at some compound exercises to tone your arms, abs and legs.
Reclining Triceps Press
This exercise is designed to challenge your triceps and tighten up the back of your arms while engaging your core. Don’t be fooled by the word ‘reclining’; there’s no relaxing to be found. Here are the steps.
- Sit on the floor with your knees bent, feet flexed and heels firmly planted. Put your palms flat on the floor with your fingers pointing towards your body. Lean back and lower yourself onto your elbows while keeping your abs tight and back straight.
- Hold this position and push through your hands to extend your elbows to lift your body off the floor.
- Bend your elbows and lower down until your arms touch the floor again. But don’t let your back touch the floor.
Do three sets of 15 reps.
Glute Bridge Chest Fly with Light Dumbbell
This simple exercise strengthens your glutes, chest and core while improving spinal stabilization. It engages your arms, shoulders and hamstrings and improves your thoracic mobility. The steps are:
- Lie on your back with your knees bent and feet flat on the floor. Hold a 10- to 15-pound dumbbell in each hand and extend your arms upward, while keeping wrists aligned with shoulders and palms facing in.
- Lift your hips off the floor, push onto your heels and then bring the dumbbells up with your palms facing each other. Keep your core engaged and spine neutral.
- Lower your arms and hips back to the position from where you started. Open your arms toward the floor in a dumbbell fly and repeat the movement until the set is complete.
For best results, do 12 to 15 reps.
The mountain climber is an excellent plyometric exercise to tone your upper and lower abs, biceps, shoulders, glutes, hamstrings, quads and lower back. It not only keeps your core engaged at all times but helps tone your body. Follow these steps:
- Place your palms on a sofa, box or the floor. Extend your legs back. Keep abs pulled in and your spine straight. Squeeze your glutes and pull shoulders away from your ears.
- Pull your right knee into your chest and your abs in even tighter while doing this. Make sure your body doesn’t sag.
- Switch and pull the left knee into the chest while your right leg moves back.
- Continue to switch knees simultaneously so that you’re using a running motion. Be sure to keep a straight line in your spine and don’t let your head droop.
To get toned core muscles, do three sets of 15 reps.
Squat with Overhead Press
An overhead press squat exercise with a dumbbell or weight is a great way to get your legs, arms and buttocks into shape. This is a full-body exercise that will also burn some fat. Here are the steps.
- Stand with your legs just slightly wider than hip-distance apart. Grip one dumbbell in each hand with the palms facing each other. Hold the dumbbells in front of each shoulder, with elbows close to your body.
- Bend your knees as if you were sitting in a chair and keep weights on your heels.
- Straighten up your hands while pressing the dumbbells overhead and return to a standing position.
That is one rep. Aim for eight reps to see a difference.
This dynamic exercise targets abs, hips and arms while strengthening your core and lower back. No equipment is needed to perform this exercise so you can do it at home. Just follow these steps.
- Sit on the floor with your knees bent 90 degrees and your feet flat on the floor in front of your body.
- Lean back and shift your weight onto your forearms with your palms facing down.
- Tighten your abs and lift your lower back and feet off the floor while keeping knees bent.
- Draw a circle with your legs in a clockwise direction without changing the position of your knees. Pause and then draw a circle counter clockwise.
- Be sure not to sway your upper body back and forth as you draw circles.
That is a complete rep. Make five circles clockwise and five counter clockwise.
If getting toned abs, arms and legs is your dream, make sure you incorporate the above-mentioned compound exercises into your workout routine. Not only will they help give you a sleeker figure but also increase your strength. However, it’s advisable to perform them under the supervision of an experienced personal trainer as some of these exercises are not for beginners. Start your new workout today.