Lifestyle

9 Body-Sculpting Exercises That Will Make You Look Like a ‘Doll’ in No Time (PHOTOS)

LifestylePublished Jul 31, 2013
By Carly Pizzani
doll workout

Sometimes it's worth taking a look at what we're accustomed to thinking is 'beautiful' or 'ideal', and double-checking with ourselves as to whether it's attainable or even something we really even want to attain. 

Take a certain doll, as an example. Sure, she has legs for miles, perky boobs, and her hair glistens like it's spun from unicorn tails, but how would she look in the real world? And does having the perfect hair really make her happy?

Well guess what? It turns out that lifting weights has the amazing ability to boost self-esteem levels, keep anxiety at bay, and make you strong and lean. And our friend, the doll I mentioned earlier? She's agreed to help me out by being the fitness model for some simple strength training moves.

Image via Carly Pizzani

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Lunge-placeholder
Lunge
Carly Pizzani

Lunge

Lunges are one of the most versatile exercises for your lower body. Here our model demonstrates a forward lunge. Step forward, tracking your knee directly over your ankle, while your back knee bends and lowers close to the ground. Push into the lunging foot to come back to a standing position. 

You can do lunges forward, or backward; use dumbbells for added weight (like in this photo); or just use bodyweight. To progress this exercise, try walking lunges.

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Deadlift-placeholder
Deadlift
Carly Pizzani

Deadlift

The deadlift deserves to be in every woman's workout routine. This exercise uses more muscles simultaneously than any other exercise, making it the perfect move to do when you don't have a lot of time for a workout.

To start, get into a bent over position, hinged at your hip, with your shoulders back and shoulder blades squeezed. Holding the weight with an overhand grip (you can use a barbell, dumbbells, or a kettlebell), stand up straight, keeping the weight close to your thighs as you rise. 

Special note: Make sure your feet are planted flat on the floor -- our model is the opposite of flat footed, unfortunately!

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Bridges
Carly Pizzani

Bridges

The bridge is an exercise you can do anywhere, with no equipment. Lay on your back, with knees bent, and hands by your side, then lift your hips up, squeezing your butt as you do. This is a great way to strengthen your glutes and hamstrings.

Want to progress it? Try it with your feet on a foam roller or a bosu to make it more difficult.

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Lateral Leg Lifts
Carly Pizzani

Lateral Leg Lifts

Lateral leg lifts target your abductors, the muscles on the side of your leg and hip. You can do this lying down, like our model demonstrates, raising your leg against gravity. You can also do this standing, if you add weight -- either ankle weights or cables.

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Bench Press
Carly Pizzani

Bench Press

The bench press works your chest and shoulders. You can do this exercise with a wide grip (palms facing forward and elbows wide) or with a narrow grip (palms facing in and elbows in close to your sides). Focus on maintaining a wide range of motion -- as you lower the weight, let your elbows lower past the bench, and as you raise the weight, make sure your arms extend up straight.

To start, have your feet planted on the floor, then you can progress by placing your feet up on the bench like it's demonstrated here.

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Row
Carly Pizzani

Row

Take advantage of the cables and rowing benches in the gym to work your often-neglected back muscles. Try this exercise two ways -- wide grip, with elbows out; and narrow grip, with elbows close in to your sides.

If you can't get to the gym, just grab a weight, get into a deadlift position, and do a bent-over row!

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Overhead Press

Overhead Press

The overhead press is a functional movement you should definitely include in your workout plan. Holding dumbbells on your shoulders, press up over your head until your arms are straight above. 

Our model demonstrates this exercise standing -- this gives you an added bonus of your abdominal muscles and glutes working to stabilize as you press the weight.

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Plank
Carly Pizzani

Plank

My clients can tell you, I make them do planks nearly every. single. workout. Holding a plank means you are training your muscles to stay in perfect posture while gravity works against you. An awesome exercise for your stabilization and postural muscles!

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Push-Up
Carly Pizzani

Push-Up

Work off your plank form into a push-up. Try to hold your perfect plank position as you lower and raise through the push-up. The humble push-up is actually an amazing exercise for working out your abs!

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