10 Exercises to Get Your Core Awesome in 4 Weeks

Upper body exercises are a great way to get your back, shoulders and abs worked; in addition, they prevent the arms from becoming flaccid. This type of exercise improves strength and, therefore, can help us in our daily lives.

With these benefits in mind, the awesome.club prepared a list with some exercises that will help you get the body you always wanted. Train at least twice a week and never miss stretching before you start.

Each person has a different body type and purpose. While some want a 50 cm bicep, others don’t want to look like the Hulk at all. The exercises that we bring in today’s post can be used regardless of your goal; the only thing you need to pay attention to is the choice of exercise routine and the number of repetitions.

ride a good circuit It’s a good way to train. Choose up to 10 exercises, do each one for one minute and move on to the next without rest. Do as many repetitions as you can, but be careful not to let the technique get worse. Rest for a minute after completing the last exercise and start over. Do three circuits, each lasting 15-20 minutes. You supersets work to increase muscle mass. Doing a superset is doing two or three exercises, one in a row, without any rest. The stop is only between one superset and another.
For complete upper body training, doing only one exercise at a time is convenient, just adjust the weight. Repeat each exercise three times, with 10 seconds of rest between each set and 30 seconds of rest between each exercise. In general, if you want to increase muscle mass, you should put on more weight and do fewer repetitions (around six or eight). If you want to make your muscles strong and defined, do 12 to 15 repetitions. THE split routine it is for professionals who are used to a high level of performance and need to work a muscle group a day to achieve good results. If you’ve never heard that expression, it’s best not to worry about it; leave it to the professionals.

This exercise is good to start with. It serves as a warm-up to prepare your arms, shoulders and back for a strong training session.

Hold a dumbbell in each hand and place your arms at chest height. Alternating arms, extend one of them forward, at shoulder level, with a punching motion, keeping your hands at the same level and turning your palm inward during the punch. Do this for a minute or two.

This exercise is for training the biceps, shoulders and upper back.

Stand with your body straight and your feet shoulder-width apart. Keep your abs tight and bring your shoulder blades together. Hold a dumbbell in each hand, palms facing in. Bring the dumbbell to your shoulders and pause for 1 or 2 seconds. Return to the starting position.

Warning: always keep your elbows fixed; they practically do not move.

You can do this exercise alternating arms or both at the same time.

This exercise helps to develop the entire upper body. It works the muscles of the chest, shoulders, biceps and abdomen.

Sit on the edge of a straight bench with your knees bent (90°) and feet flat on the floor, apart (a little wider than shoulder-width apart). Slowly lie down holding the dumbbells with your elbows bent at 90°. Then do the same movement as the barbell bench press. Keep the dumbbells steady and open your arms at the sides. Remember to always keep your abs tight and your back against the bench.

Warning: start with a lighter weight and increase as you feel easier. Control the movement.

This exercise isn’t just for the shoulders, it helps work your back and posture.

Start by slightly bending your legs and keeping your back straight. He picks up a dumbbell in each hand. Slightly bend your elbows. Raise your arms up from the side, always in line with your shoulders. Return to the starting position.

5. Unilateral triceps kick

(or horse)

As the name implies, this exercise, also called ‘kickback’, works the triceps. This muscle is not easy to work on in everyday life, which is why it tends to be saggy in most people — especially women who don’t usually work this segment.

Stand straight and hold a dumbbell in each hand. Put your left leg in front and bend your knee a little. Lean your body forward a little. Place your bent right arm at your side and keep a minimum distance between your elbow and your body. Rest the other hand on the leg. Push the dumbbell back until your elbow is straight. Return to the starting position. Repeat with the other arm.

Warning: keep your body steady throughout the process, especially your upper body.

This exercise works your shoulders and upper back.

Stand up straight and hold a dumbbell in each hand. Keep your elbows bent at a 90° angle. Raise the dumbbells over your head as in the picture. Return to the starting position.

This exercise develops your shoulders, upper back, and chest.

Start by standing with both feet hip-width apart. Keep your back straight. Hold a dumbbell in each hand, palms facing towards your body. Raise the dumbbells to chest level so that your elbows are bent and at shoulder height. Return to the starting position.

This exercise works the entire upper body.

Sit down, bend your knees and lean your back slightly backwards. Hold a weight (can be a ball) in the center of your chest. Rotate your torso to the right and shift your weight to the same side. Return to the starting position and do the same for the right side.

If you want, use a washer. To make the exercise more difficult and challenging, lift your legs while doing the spins.

If your hands are shoulder-width apart, you will be working your back and shoulders. If you make your hands tighter, you will work your triceps.

Keep your body straight, as in the picture. Bend your elbows as you lower and remember to keep your body in line. Return to the starting position.

You can do push-ups with your toes or with your knees flat on the floor. It all depends on your strength and your level of conditioning.

You can judge your progress by the number of push-ups you do. But remember that quality should never be affected by quantity.

If you want, use this table to monitor your progress:

Level 1, beginner — 1-5 push-ups. Level 2, Intermediate — 6-10 push-ups. Level 3, advanced — 11-20 push-ups. Level 4, Expert — 20+ push-ups.

Everyone loves to plank. This exercise doesn’t just work your abs; it is good for the arms and shoulders. That is, it is good for the entire upper body.

There are different ways to make the board, find the one that suits you best.

What are your favorite exercises to work your upper body? Share in the comments!