• 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