On of the most essential concept that every fitness enthusiast should look for is the “Body composition”. By body composition, we not only mean losing fat, gaining muscle or reshaping your whole physique. It simply means enhancing your whole health and fitness. Your body composition could depend on several factors like your workout regime, eating habits, and to some extend genetics. However, with the help of body composition exercises, and good nutrition you can transform yourself.
We’re going to explore some really effective body composition exercises that will help you in reshaping your current body shape. Including these exercises in your regime will definitely contribute by reducing body fat, increasing muscle mass or improved overall health, depending on your goal. So, without any delay let’s explore exercises for changing body composition.
Top 7 Body Composition Exercises
- Deadlifts
Deadlift is a compound movement that trains several muscle groups like lower back, glutes, hamstrings, forearms, trapezius, and core. Deadlifts is one of best exercise anyone can perform to reduce the fat percentage from body and improving the overall strength of the skeletal muscles. Deadlifts are also known for developing more toned physique and gaining good muscle mass. If you want to reshape your body, Deadlifts should be included in your workout regime.
- Squats
Squats needs no introduction, it is one of the most powerful exercise that targets muscle groups like quadriceps, hamstrings, lower back, and core. It’s an extremely effective exercise your lower body and also aids in reshaping your body. If you are consistent with your squats, you are going to achieve a more well-shaped, toned and strong physique. Put more of your focus on back squats, front squats or overhead squats but if you find those difficult you can try free squat, jump and squat or the sumo squat.
- Push Press
Push Press is again an aggressive power movement that works several muscles like shoulders, core, triceps, and even your quadriceps to some extend. Do not confuse push press with your regular military press or shoulder press, it has much more to offer than that. Push press helps in building explosive upper body power, strengthen your core and assisting in shaping your body. Although, it is not as big movement as deadlift or squat, but surely it will help you a lot in your journey by providing the necessary power for all your upper body movements.
- Push-ups
One of the most basic yet effective exercise that targets your pectoral muscles, shoulders, core and triceps. Push-ups can be performed anywhere and everyone from beginner to advance level perform this exercise to leverage the benefits. Push-ups can also be performed with different variations that makes it even more intense and challenging. Definitely adding this old school exercise in your regime will lead to a more defined and toned physique.
- Planks
Looking to train your abdominals, obliques, glutes and lower back? Planks could be an excellent choice to strengthen your entire core area. Planks will enhance the power of your core area and strengthen your stabilizer muscles. You can also leverage this benefit to other exercises and enhance your workout sessions. A strong core is crucial for all sports and also in your day-to-day life. Your can incorporate different variations of planks like plank to pushups, side planks or dynamic planks to increase the benefits.
- Running
Running or Jogging is a great aerobic exercise that boosts metabolic rate and enhances your cardiovascular system. Incorporating High Intensity Interval Training (HIIT) in your workout regime could bring noticeable changes to your overall body composition. Your can do this by performing high-intensity running for short period followed by jogging or walking for some time. Repeat this several times and after being consistent with this training, you will see effective fa reduction and boosted endurance of your body.
- Burpees
Burpees is a effective exercise that works our several muscle groups like shoulders, core, and thighs. The best part of burpees is that it can be performed anywhere and you do not need any equipment to make it intense. Burpees is considered to be one the best body composition exercises and it’s a great way to boost metabolism, cardiovascular health, and endurance. To make it more challenging, burpees can be combined with push-ups and squats and it engages more muscle groups like quadriceps and chest.
Final Thoughts
Performing these exercises will bring significant effects in changing your overall body composition. Whether you are a seasoned athlete, fitness enthusiast or a bodybuilder, these body composition exercises will benefit people at all the levels. Along with these exercises, you may need to take a good healthy died, follow a good sleep schedule and allow your body to recover from intense workout sessions. By combining everything together, you will be able to improve body composition within some months.
Frequently Asked Questions
- Why is body composition important?
Body composition helps your determine how much lean muscle mass, and fat you are carrying in your body. Unhealthy body composition can lead to several health disease like heart diseases, diabetes, etc. A healthy body carries less less fat and more muscle mass.
- How to measure body composition?
Dual x-ray absorptiometry or the DEXA scan is the best way to measure your overall body composition. However, at home your can use skin calipers to determine the approximate value.
- How to change body composition?
Perform exercises that improves body composition and follow a healthy lifestyle by eating good food items, taking sound sleep, reliving stress, and allowing your body to recover from intense sessions.
- What characterizes healthy body composition?
Healthy body composition can be described as a body with high muscle mass, water and less amount of subconscious and visceral fat.
- Are body composition scales accurate?
Weighing scales that you find at fitness centers or you buy online are not accurate. If you want accurate body composition at home, you can use calipers or your can go for a DEXA scan, which is the most accurate.
