6 EXERCISES TO GET YOUR BACKSIDE BACK IN SHAPE | Bender's Gym

If you’re like most busy ladies, you probably don’t have a few hours to dedicate to the gym each day, but if you’re serious about getting into better shape and leading an active lifestyle, then you’ll need to make the most of the limited workout time you’ve got. So whether you can squeeze in a workout at the gym or have to settle for an at home routine, we’ve got you covered with six full-body exercises to get you back in shape in no time!

6 SOLID EXERCISES TO GET YOU BACK IN SHAPE

1. JUMPING JACKS

back in shapeWhen all else fails, old-fashioned jumping jacks will always do the trick when it comes to exercises to get you back in shape. Work these in during your lunch break when you need a little energy boost or sporadically throughout the day for an added calorie burn. Jumping Jacks are also great for a quick cardio boost when you need to get your heart rate up!

2. SQUATS

OUCH! Your thighs probably started hurting just thinking about squats. But when it comes to exercises to get you back into shape, it really doesn’t get any better. While squats do focus on your lower body, you can incorporate bicep curls with a pair of dumbells to really feel a full body burn.

3. PUSH-UPS

This total body exercise is great because you can literally do it anywhere and everywhere. Push-ups, when done properly, target not only your arms, but your core, glutes, and legs! Just make sure you use proper form, keeping your abs drawn in tight, and your back parallel to the ground. If you’re looking for even more of a workout, there are several push-up variations that’ll target different muscle groups.


GRAB OUR LATEST EBOOK: 26 TRANSFORMATION TIPS 


4. LUNGES

Here is another lower body focused exercise that’ll be sure to leave your legs aching for more. Start standing with feet shoulder-width apart, holding a dumbbell in each hand (optional). Then, put one leg forward and drop your body down towards the floor, keeping your bent thigh parallel to the floor. Repeat and alternate legs as you go!

5. BURPEES

Burpees, you’ll dread them every time but this is probably the most effective full-body exercise you can do without the need for any equipment.

  • Begin by standing straight up.
  • Move into a squat while you reach your hands towards the ground.
  • Smoothly transition into a plank, then work your way into a push-up.
  • Finally, tuck your feet under you and leap towards the sky.
  • Repeat as many times as you can!

 

6. DEADLIFTS

This old-school exercise requires nothing more than a weighted bar and some weights.

  • Begin with the weighted bar on the ground and squat into a position where you can reach it.
  • Grab the bar and bring it towards your thighs, extending your back straight.

Your form is important here; be careful not to throw out your back!

Be sure to give these exercises to get you back in shape a try for yourself. They may seem tough at first, but you’ll get stronger with each workout!


New Call-to-action