The path to a toned body is no mystery: exercising regularly and eating a balanced diet. However, certain types of workouts have become so popular recently that many people stopped doing the classic routines that, despite slightly forgotten, can work miracles on the body.
We invited three renowned trainers to remind you of the most powerful exercises for the abdomen, booty and arms that were very popular, but ended up being replaced for others in the gym. Check out the selection made by Andre Trombini, Marcio Lui and Camilo Motta below.
Warning: never exercise without professional assistance and, before starting, see your doctor for potential physical limitations.
On the matter of flat bellies, physical educator and master trainer at Bodytech gym Andre Trombini selected three exercises to work the abdomen muscles.
Hanging leg raises
Hold the chin-up bar above your head with your hands placed shoulder-width apart. Hang with your arms straight and keep your legs together, hanging freely.
Raise your knees as high as possible towards your torso, keeping them slightly bent. To make it more challenging, try to bring them up to your elbows or try to touch the bar with your feet.
When raising your leg, lift your pelvis to maximize the contraction of the inferior abdominal muscles. Lower your legs slowly and go back to the starting position without swinging.
Reverse crunches on bench
To perform this exercise, lie down on a horizontal bench and lift your feet up, forming a 90 degree angle between your knees and hips. For support, hold the bench behind your head.
Lift the pelvis, distancing it from the bench, while pointing your feet to the ceiling. Slowly lower your legs back to the starting position, controlling the movement with the force of the abdominal muscles.
Start with your knees on the floor and your arms completely straight, holding the wheel with both hands. Go down, contracting the abdomen, until you reach the floor. Then, return to the starting position.
To make it more challenging, lift your knees off the floor and hold yourself up on your tippy-toes, just like if you were doing a plank.
Toned legs and booty
The tips to lift and tone your booty were given by Marcio Lui, a personal trainer famous for training Brazilian celebrities.
Cross behind lunges
Standing up, align your feet with your shoulders and cross your hands behind your head or place them on your waist. Then, take a long step backwards and sideways, crossing one leg over te other.
Bend both knees at a 90-degree angle, performing the lunge. Keep the foot in front of you on the ground and the one that’s behind on the tip of your toes. Use the floor to keep your balance. To finish the movement, go back to the starting position.
Standing up with your knees apart and parallel to your shoulders, keep your arms stretched in front of your body or resting on your head.
Squat to form a 90 degree angle with your knees. To make the exercise more powerful, hold the position for two seconds before returning to the starting position.
According to Camilo Motta, master in Physical Education and a member of the technical team at the running consulting company Run&Fun, to tone flabby arms you need to build muscle, which occurs by practicing the suitable exercises and lifting the proper weights. He suggests three workouts:
Sit on the edge of a flat bench. Hold the dumbbell with a stretched arm and place your upper arm on the top of your inner thigh.
To do the concentration curls, lift the dumbbell towards your shoulder, flexing the elbow. Lower the dumbbell back to the starting position.
One-arm dumbbell row
Hold the dumbbell in one hand, bend your torso forward, placing your free hand on a bench for support.
Start with your upper arm parallel to the floor, with your elbow bent at a 90-degree angle, as shown on the illustration. Extend your forearm, moving the dumbbell up and back until your elbow is completely straight. Return to the starting position.
Standing up, hold the dumbbells with your arms relaxed at your sides.
Raise your arms straight up sideways until the dumbbells form an almost straight line with your shoulders. Lower the dumbbells back to your hips.