Kenneth Gardner

In this week's article, we will focus on specific weightlifting exercises to develop strong legs, back and abdominal muscles.

Remember to include a rest interval between each set of exercises to allow your body to partially recover its energy reserves for the succeeding sets. Under normal circumstances, resting for about two minutes is recommended between sets, and for about three minutes when working larger body parts such as thighs, back and chest.

Breathe normally

Another critical point to remember when completing your exercise is to breathe normally. If you disrupt your breathing while lifting a heavy load, the flow of blood to and from your brain can be inhibited. This will result in you passing out for a few seconds and the weight falling on you. The correct breathing pattern to follow is bar up, exhale; bar down, inhale. You'll undoubtedly find that breathing becomes automatic after only a couple workouts. You will need to think about it only for the first week or so of your training.

Wearing appropriate clothing is also important. Try dressing to suit the climate that you're working in. If it's warm, then light clothing should be worn. A tank top for women and a T-shirt for men along with shorts are ideal clothing for that type of temperature. On the other hand, if it's cold, then wear a few extra layers of clothing to keep your body warm. Comfortable footwear should also be worn as this will help to protect your feet from injuries and help to stabilise your body during standing exercises.

Here are a few more exercises to add to your workout list.

1. Roman chair sit-ups/abdominal exercise

Sit on chair and hook toes beneath the restraint bar near the floor.

Cross arms over your chest and keep them in this position throughout your set.

Moving from hips, incline your torso backwards and forward.

2. Dumb-bell side bends abdominal exercise

Grasp a dumb-bell in your left hand with right hand behind neck.

Set feet comfortably apart while standing erect.

Allow weights to pull your torso as far as is comfortable to the left.

Return to erect position and repeat.

3. Good morning (barbell) back exercise

Lift barbell and place across shoulders behind neck with secured grip.

Place feet shoulder width apart with toes pointing ahead.

Slowly bend forward at the waist until torso is parallel with floor.

Slowly return to starting position.

4. T-Bar rows back exercise

Stand on platform on either sides of the T-Bar.

Slightly bend knees and grasp the handles of the T-Bar.

Slowly bend your arms and pull the T-Bar up until plates touch your chest.

Slowly lower back to starting position and repeat.

5. Barbell lunges leg exercise

Lift and position barbell across your shoulder behind your neck.

Step forward and bend leg at front, keeping back leg relatively straight.

Return to starting position and repeat with opposite leg.

6. Standing barbell calf raise leg exercise (need barbell and block of wood)

Place a barbell behind your neck resting on your shoulders.

Step unto a block of wood with only toes and balls of feet in contact. Heels off.

Raise up as high as possible on your toes.

Hold position for a moment and then lower to starting position.

This is another exercise to work those stubborn abs and legs.

Exercise to work those stubborn abs and legs demonstrated by a gym enthusiast at Gymkhana, Hilton Kingston hotel. - photos by ricardo makyn