10 Exercises That Build Muscle Without Bulk
Toning Exercises
By Amy O'ConnorEager to achieve long, lean, sculpted muscles, but you're really not the type to spend hours pumping iron or pushing a metal weight machine at the gym? We hear you! Even though the fear of "bulking up" with weight training is not based in reality, especially for women over 40,building muscle is a must, both for strong bones and to boost metabolism. Here are our picks for the most effective "bulk-free" ways to get longer, leaner and stronger from head to toe.
Monkey Push
Strengthens: Arms and shoulders, abdominals and the back...Get into the "up" part of push-up position with hands directly below shoulders and body in a straight line from head to heels. Keeping core tight, push through toes and hop forward, landing gently with feet on the outside of hands. Hop back to starting position. Bend elbows (keeping them close to body) to lower body toward floor, then push back up; that's 1 rep. Do 10–12 reps.
One-Leg Rear Delt Raise
Strengthens: Core, shoulders, biceps, triceps, back, hamstrings and glutes...Hold 5- to 8-pound weight in each hand, palms facing in. Bend forward at waist, letting arms hang, while lifting left leg back so it's in line with torso. Flex shoulder muscles and raise weights out to sides until arms are parallel to floor (as shown). Lower arms. Do 15 reps; switch legs, and repeat.
Opposite Arm & Leg Lift
Strengthens: Upper body, lower body, biceps, triceps, shoulders, upper and lower back and glutes...Get down on all fours with hands under shoulders and knees under hips. Reach your right arm forward; at the same time, stretch your left leg back. Hold for 5 seconds, then release and repeat using the left arm and right leg; that's one rep. Do 10 to 15 reps.
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