top of page
  • Lisa Kelly

Sculpt and Strengthen: Mastering My Favorite Fitness Moves

I'm excited to share a few of my all-time favorite moves that consistently deliver fantastic results. Whether you're aiming to build strength, tone your muscles, or enhance your overall fitness, these exercises are sure to become valuable additions to your routine.


1. Sumo Squat: Building Lower Body Power

The sumo squat is a powerhouse move that targets the muscles of your lower body while also engaging your core. To perform this exercise, stand with your feet wider than shoulder-width apart, toes pointing slightly outward. Lower your body by bending your knees and pushing your hips back, as if you're sitting into an imaginary chair. Keep your chest lifted and your back straight. Return to the starting position by pushing through your heels and engaging your glutes. The sumo squat not only strengthens your quadriceps, hamstrings, and glutes but also improves your balance and stability.


2. Bent Over Rows: Strengthening the Back

Bent over rows are a fantastic exercise for developing a strong and defined back. Begin by holding a dumbbell in each hand, palms facing your body. Hinge at your hips, keeping your back flat and core engaged. As you bend over, let your arms hang naturally. With your elbows close to your body, pull the dumbbells up towards your lower ribs while squeezing your shoulder blades together. Lower the weights back down and repeat. Bent over rows target your lats, rhomboids, and trapezius muscles, contributing to a well-rounded upper body.


3. Chest Fly: Sculpting the Pectorals

For a sculpted chest, the chest fly is a go-to move that isolates your pectoral muscles. Lie on a bench or the floor with a dumbbell in each hand, arms extended straight up. With a slight bend in your elbows, open your arms wide, feeling the stretch across your chest. Exhale as you bring the dumbbells back up, squeezing your chest muscles. The chest fly not only enhances the appearance of your chest but also improves upper body strength and posture.


4. Glute Bridges: Activating the Glutes

Glute bridges are a simple yet effective exercise for targeting your glute muscles and strengthening your lower back. Lie on your back with your knees bent and feet flat on the floor. Place your arms by your sides, palms facing down. Push through your heels and lift your hips off the ground, creating a straight line from your shoulders to your knees. Squeeze your glutes at the top and then slowly lower your hips back down. Glute bridges are excellent for activating your gluteus maximus and promoting better hip stability.


I love these moves and so does my body so I hope they inspire you! But keep in mind, these are just some of my favourites, they are not the be all, end all of moves, so if you don’t like them, that’s ok too!


I’m available to assist you discover what will make you hate this process less, reach out any time!

 

Refire Fitness is active on social media and aims to provide an engaging community with education on fitness, nutrition and mental health. Join me on Facebook, Instagram and Pinterest!


13 views

Comments


bottom of page