Viw Magazine

Sport & Fitness

  • Written by News Feature Team

A healthy balanced diet alongside regular exercise can often be all you need to get your body looking its best. Whilst you can’t transform genetic body features, (for example, drastically change the proportions of your body if you have always had a naturally slim, lean figure) you can ensure that all of your natural assets can be greatly improved through good diet and exercise.


Whether you would like to lose a few extra pounds, build muscle mass, look more sculpted or toned or even just feel healthier and more energetic, exercising can be the answer to your body transformation.


How much you reshape and transform your body all depends on your current physique, how much you are prepared to exercise, your eating habits and the amount of time you are willing to devote to the cause. It’s also important to remember what equipment you’re working with, taking into account the capital you are willing to invest in equipment such as weights, a gym bench or a cardio rig.


Before you start your journey to becoming a healthier and happier person, it’s important to consider what ‘reshaping’ means to you. What are you looking to achieve, and what will you need to achieve it?


Below are 6 simple exercises that are great for beginning the process of body sculpting or reshaping.




Squats are a compound exercise that are excellent for building muscle mass in the legs and buttocks as well as strengthening your core. Beginners should start by perfecting their squatting technique before adding weights to the exercise. Start by standing with your feet shoulder-width apart. Slowly sit back ensuring that your knees do not go past your toes until your legs are at a 90-degree angle and then return to the starting position.


Push ups


This exercise is used to improving and strengthening the pectoral muscles as well as your triceps. Push ups can be difficult for beginners and therefore you may need to start by practising this exercise against a wall instead of on the floor with gravity working against you. Start by placing your hands underneath your shoulders, your feet should be hip width apart. Keeping your abs tight and your body straight push your body up off the ground.




This is a very common exercise used to improve the abs and obliques.

Start on the floor or exercise mat with your knees bent, then use your abdominal muscles to bring your head neck and shoulders off the ground. Hold this position for a second or two and then return to starting position.


Bicep Curls


Start standing with a dumbbell in each hand.

Your arms should be straight with your palms facing forward. Slowly bring the weights to your shoulders, your elbows should stay close to your body and your upper arm should remain still. Hold this position for a second or two and then return to starting position in a slow and controlled manner. To make bicep curls more challenging simply increase the weight you use.


Reverse Dip


Sit on a bench or chair with the heels of your hands next to your hips.

To begin the reverse dip walk your feet away from the bench, move your buttocks off the bench and then dip your hips until your elbows are at a 90-degree angle. Then by pushing with the heels of your hand return to the starting position. The further your feet are from the bench the harder the exercise is.




Start by standing straight and then simply step forward with one leg.


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