Some of us are genetically blessed with muscle definition but most feel like we need to spend hours in the gym to see results.

However, did you know that practicing the right exercises can be more beneficial, if done properly, so all those hours in the gym can be spent doing something else.

We spoke to founder of ZADI Training, Adala Bolto who shared three exercises that she does every day for definition.

Some of us are genetically blessed with muscle definition but most feel like we need to spend hours in the gym to see results. However, did you know that practicing the right exercises can be more beneficial, if done properly, so all those hours in the gym can be spent doing something else. We spoke to founder of ZADI Training, Adala Bolto who shared three exercises that she does every day for definition.

Push Ups

Push ups are one of the most popular exercises anybody can do, and they’re a great way to gain upper body strength and definition and should really be incorporated into any exercise routine, if you’re trying to burn fat. However, the benefits of pushups go beyond upper body strength, such as, serratus anterior and midsection, plus you don’t need any equipment.

Steps

Aim for 3 sets of push-ups and 15 per set

Weighted Lunges

Lunges are a great leg exercise to do as they strengthen your quadriceps at the front of your thighs and also help with balance, mobility and bone health. Weighted lunges are a step up from the normal lunge as you’re incorporating more weights for a more advanced version.

Steps

Aim for 8 to 12 lunges per set and two to three sets

Bent over row – with resistance band

The bent over row with a resistance band is a great, weight free movement that targets the middle back muscles but then also does engage the muscles of the biceps, forearms, lats, lower back and shoulders. This is one exercise for those who’d like a strong upper body and toned back.

Steps

Tips

• If you don’t have a resistance band, you can also use weights (or cans of beans)
• Be sure to keep your core engaged at all times

Source: Read Full Article