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10 Effective Exercises That Can Give You a “Baywatch” Body

The original definitions of the words “body-building” and “figure-sculpturing” are all about building your body the way you want. It’s not necessarily just about building massive arms. The trick of getting a beautiful body is to make it well-balanced overall. You can really change your appearance by targeting particular muscles. Harmony and balance are what make your body look nearly perfect.

We at Bright Side selected one of the most effective workouts for different muscles and can’t wait to show our selection to our readers.

1. Legs — quadriceps

The quadriceps are one of the largest and strongest muscle groups. They cover the front and sides of the thigh and play the main role in basically all activities that involve legs, walking, running, and even standing.

One of the most effective workouts that targets the quadriceps is the sumo squat. You can do it with a bar, a kettlebell, or just bodyweight, depending on your strength.

  • Start standing with your feet about 10 inches wider than shoulder-width.
  • Point your toes at about a 45° angle.
  • Bend your knees, sticking your butt back like you’re sitting down.
  • Lower your hips until your thighs are parallel to the floor. Your knees should move toward your toes.
  • Repeat 10 times.
  • Pressing on your heels, stand up, keeping your back straight.

2. Legs — hamstring

The hamstrings are another large leg muscle group that are located on the back of your leg, from the thigh to the knee. One of the most powerful workouts for this area is the deadlift. You can do it with a bar, a kettlebell, or dumbbells, depending on your strength. Unlike the squat, this exercise is more about leaning forward, than going down. Make sure that you keep your back straight the entire time.

  • Place your feet shoulder-width apart.
  • Engage the core and grab a weight if you use any.
  • Slightly bend your knees so they are not locked.
  • Lean forward, moving the weight down.
  • Slowly return to the starting position.
  • Repeat 10 times.

3. Legs — calves

Calf muscles are located at the back of the lower leg and somehow they often get forgotten in the exercise routine. These muscles don’t respond to exercises as quickly as others, but good looking calves make a big difference for how the legs look in general. Calf raises are a very simple, but effective workout that isolates that area.

  • Step on a block step with just your toes, keeping both heels off.
  • Place your feet shoulder-width apart.
  • Lift yourself onto your toes.
  • Pause for 1-2 seconds and lower yourself.
  • Repeat 10 times, making sure that all movements are very smooth and slow.

4. Glutes

Glutes are the group of 3 muscles located on your backside. Strong and firm glutes not only look attractive, they play an important role in many movements we do every day like walking, sitting, and climbing stairs. Lunges are one of the most beneficial exercises for this group of muscles. You can do them with dumbbells or just your body weight.

  • Stand straight keeping your feet together.

  • Step forward as far as you can.
  • Drop the back knee almost to the floor, keeping the weight on the front knee.
  • Push with the front leg and return to the starting position.
  • Repeat 10 times on each leg.

5. Arms — biceps

Biceps are located on the front part of the upper arm. Bicep curls are one of the best workouts for arms. They can be done with dumbbells, kettlebells, or a bar, you can also do this exercise standing or sitting.

  • Grab the weights.
  • Stand or sit with your feet shoulder-width apart, keeping your back straight and your core engaged.
  • Bring the weights up to your shoulders, not moving the elbows.
  • Pause for a second squeezing the bicep muscles.
  • Bring your arms back to the starting position.
  • Repeat 10 times.

Note: Make sure that your elbows stay close to your sides the entire time.

6. Arms — triceps

Triceps are the large muscle on the back of the upper arm. Many of us underestimate the importance of these muscles, however, without strong triceps, the arms won’t look good, the “guns” aren’t just created by the biceps, but actually mainly by the triceps. Plus, we need good triceps for general strength and well-being, they are used in any pushing movement and to support our shoulders. One of the best workouts for the triceps is the triceps extension. This exercise can be done with a dumbbell or a bar.

  • Grab your weight, keeping your hands very close if using a bar.
  • Bring the weight over your head.
  • Lower the weight down using only the lower part of the arms, with the elbows staying close to the head and pointing forward.
  • Pause for a second, squeezing the tricep muscles.

  • Return your arms to the starting position.

  • Repeat 10 times.

Note: Make sure that your elbows stay close to your head and that your torso stays still the entire time.

7. Shoulders — deltoid

Your deltoid muscle is located on the top of the arm and the shoulder and is responsible for that perfect shoulder shape. Lateral flys are a very effective exercise that target the shoulder area.

  • Grab the dumbbells.
  • Stand straight with your feet shoulder-width apart.
  • Return your arms to the starting position.
  • Bend your elbows slightly and lift your arms out, up to the shoulder level. Your body should look like the letter T.
  • Repeat 10 times.

8. Chest — pectoral

Your pectoral region is the group of muscles located on the chest and on the anterior chest wall. One of the very effective, but often forgotten chest exercises, is the flat bench dumbbell fly.

  • Hold dumbbells in each hand.
  • Lie on a bench or a fitball.
  • Bend the elbows slightly and lift the dumbbells above your chest, this is the starting point.
  • Lower the arms to chest level.
  • Return the arms to the starting point.
  • Repeat 10 times.

9. Back — latissimus dorsi

Lats or latissimus dorsi are located on your back and strong lats make the back look absolutely phenomenal. One of the greatest workouts for the back muscles is the bent over row.

  • Grab one dumbbell with your right hand.
  • Place your left knee on the bench, leaning on it with your left hand, and bending at a 45° angle.
  • Raise the dumbbell straight up, but not further than shoulder level.
  • Pause for a second and return to the initial position.
  • Repeat 10 times with each hand.

Note: Make sure that you keep your back straight for the entire exercise.

10. Abdominals

Most of us would like to have a nice flat stomach, abdominals or abs are not just one muscle or even a group of muscles. They are actually comprised of a few muscle groups and each one needs its own attention. Crunches are one of the most effective exercises since they activate the entire area.

  • Lie down and bend your knees slightly.
  • Place your hands behind your head.
  • Engage your abs and raise your torso up.
  • Pause for a second and return to the starting position.
  • Repeat 10 times.

Note: Don’t pull your head up, the hands are supposed to just rest and all the work should be done by your abs.

Which exercises are you going to include in your regular workout first? What is your usual routine? Tell us in the comment section below.

Illustrated by Daniil Shubin for Bright Side
Bright Side/Health/10 Effective Exercises That Can Give You a “Baywatch” Body
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