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3 Exercises to Build Muscle Without Bulk

Most people struggle with weight issues, which in turn affect their overall health. For women, the concern is even greater because they want to look lean and curvy while keeping healthy at the same time. Although they understand that a well-thought-out fitness regimen is necessary for such a body, a number still shy away from hitting the gym. Most women admit their willingness to undertake active exercise, but are afraid of “looking like men” after exercising.

For women who are older than 40, there is need to build muscles. This helps to remain healthy by boosting metabolism and building stronger bones. However, it does not have to come with bulking up or inappropriate use of top steroids for sale. You can still achieve a leaner, stronger body without necessarily looking like something you do not want. So which exercises can help you realize this? Read on.

Quadriceps stretch

This exercise is good for strengthening the lower body, the legs and the hips. You can also count on it to ensure perfect butt shape and better thighs. The exercise is a simple one. Start on your knees and hands with your feet raised toward the wall. Slowly lift the right leg while pointing the right toe towards the ceiling. Move your knees about four inches away from the wall.

Go ahead and rest the top of your foot on the wall. While keeping the left foot flat on the floor, have the left leg in lunge position and the knee over the ankle. Kick the tip of the right foot towards the wall to ensure your quads contract. While doing this, use the legs to push the entire body backwards. Do 10-15 reps then repeat on the other side.

Monkey push

If you want an active exercise for building lean muscle mass on the shoulders and arms, this fitness routine works perfectly. It is also great for strengthening the back and abdominals. To start the exercise, be in the push-up position without getting your hands down on the floor. Instead, your hands should be directly below your shoulders with your body in a straight line from the hands to the heals.

Maintaining the position, push through your toes while hopping forward. Ensure that you land gently with your feet outside of the hands. Promptly hop back to the starting position. Bend your elbows while lowering the body toward the floor then push back. That represents a single rep. Doing 10-12 reps is great for lean muscle building.

Triceps down dog

This is another simple exercise that is great for the upper body. As it suggests, it is a perfect workout for the biceps and triceps as well. Starting with the plank position, bend your elbows downward as far as possible before straightening them. Slowly lift your hips while pushing back to the down dog position. Press your heels towards the floor then return to the plank position.

Achieving lean muscle mass is one concept. Bulking is another completely different thing. You should not confuse the two. You can easily gain lean mass without necessarily worrying about bulking up. Simply choose the right exercises.

Article by James Peters, a fitness instructor in Colorado. He has written several posts on healthy workout regimens.