• Ben Banbury

The Most Effective 8 Exercises For A Stronger, Leaner Body

Ladies if you want to get leaner and tone up, you're going to need to use weights. These exercises are guaranteed to change your shape and get you stronger!

Below are the exact exercises that I used with my client Claire who wanted to improve her shape and muscle tone

I put her on my female strength plan for 6 weeks before her holiday to Australia and the results were incredible

Her body is not only more shapely in the legs and bum (which she's chuffed about) but also her arms are leaner and much stronger

To get Claire to where she wanted to be I focused 100% of our efforts on weights and resistance training. After all, a toned body is the result of weight training, not cardio

I thought it was only fair that I share the exercises that I put Claire's incredible transformation down to, in the hope that it encourages a few of you to lift weights and feel as amazing as Claire does!

1. Squats

The king of all exercises. An exercise plan worth doing will involve plenty of squats

Squats work all the muscles below the belt, the core and even the lower and upper back muscles which help stabilize the torso

The best exercises are the ones that work the most muscles. This creates more "bang for your buck" and squats do exactly that

TIP: When you're squatting focus on pushing your bum back, pushing the knees out and driving through the bum

This will ensure you're getting the maximum benefit out of the movement in the safest way possible

Shoot for 5x12

2. Inverted Row

Ever heard of it? It's not in enough programs

Inverted rows work the muscles in the mid-back. These guys are essential for a strong posture

Unfortunately, a lot of poorly made plans don't include many rows, which leads to an imbalance. This imbalance causes people's shoulders to round forward, causing neck aches and "crunchy" shoulders

Sound familiar?

To combat this (and look way more attractive with good posture!) add some form of rows to your workout plan

TIP: When rowing, make sure to pull with your elbows. This cue will help you engage your back muscles and not your biceps as much

Focus on your shoulder blades sliding together at the top and try your hardest to not let your shoulders shrug

Aim for 3x10

3. Pressups

The ultimate upper body exercise

Pressups are an exercise that are easy to get wrong, but when executed correctly will completely change your arms, shoulders and even core

Think about it, a pressup's a moving plank!

TIP: When performing pressups on your knees, make sure your back creates a "ramp" shape and not a "box" shape

Your back should be straight but not flat. If I was to put a book on your back it should slide off towards your bum

This ensures that your wrist is not in a bad angle and you're correctly engaging your chest muscles