These exercises target body regions for attractiveness based on typical American beauty standards.
That means the exercises well highlight are different for men and women.
For men, well broaden the upper body and develop defined leg muscle.
For women, well focus on tightening up arms and building a firmer, tighter booty.
If thats not you, you might still look great naked.
These exercises will stillhelp you get healthy and strongno matter who you are.
In the video above, fitness coachMax Tapperdemonstrates the proper form.
Beginning with too much weight breaks down your form and can lead to injury.
That goes for all exercises that involve weights.
Dumbbell Side Lateral Raises
it’s possible for you to also broaden your shoulders by working yourdeltoids.
In the video above, fitness coachScott Hermanexplains how to do lateral raises correctly.
Start by standing up straight, knees slightly bent, and holding your dumbbells at your side.
Slowly lower your arms back to your side and repeat.
In the video above, Tapper is back to demonstrate a proper lat pulldown at the gym.
Slowly return to the start position and repeat.
Think of your hands as a hook only, anddont forget to breathe as you work.
As you lift you should feel it in your back and the area under your armpit.
Front squats will work your quads specifically so you develop an X shape with your body.
The video above, from theCrossFit YouTube channel, demonstrates the proper form for a front squat.
double-check your elbows are held high and you have a loose grip with your fingers.
Exercises for Women
Looking good naked isnt as straightforward for women as it is for men.
PictureFit notes that bodyweight squats are difficult enough for most people, especially when youre starting out.
But when youre ready to add a little weight,go with the goblet squat.
It lets you continue to build muscle while ensuring your proper form stays intact.
Barbell Hip Thrusts
When youre trying to shape up, the hips dont lie.
It gives you a chance to progress without worrying about any extra weight resting on your hips.
Lee also recommends throwingreverse lungesandstep upsinto the mix if you want to give your butt some extra credit work.
The key is to keep your elbows in at your sides and keep your shoulders from rolling.
If your elbows are moving and youre starting to lean forward, lower the weight.
Remember, adding reps is a lot better than sacrificing form and risking injury.
Rear Deltoid Raises
When it comes to your lats, Lee recommends the rear deltoid raise.
This helps you chisel and shape your shoulders without broadening them too much.
The video above from theBodybuilding.com YouTube channeldemonstrates the proper technique.
Sit at the end of a bench with your legs together and the dumbbells hanging behind your calves.
Keep your torso forward, then lift the dumbbells until your arms are parallel to the floor.
Slowly lower the dumbbells back to the starting position and repeat.
Push-Ups
Lee also recommendsa basic chest workout, like the push-up.
Second, as your pecs get bigger, theyll lift your breasts so they sit higher on your chest.
Start out in a plank position with your hands on the ground directly under your shoulders.
Keep them slightly wider than shoulder width apart.
Ground your toes into the floor and keep your body as flat as possible.
Now lower your body to the ground, eyes up, until your chest nearly touches the floor.
Then exhale as you push yourself back up with explosive energy to the starting position.
Illustration by Sam Woolley.
