Losing 10 pounds in a certain amount of time can be quite difficult. There’s no magic solution, but if you eat a high-protein diet, minimize your intake of processed foods, and follow a resistance training program regularly, you’ll be well on your way to losing weight. As a personal trainer with years of experience under my belt helping my clients achieve their fat loss goals, I’ve rounded up the best bodybuilding exercises to lose 10 pounds in a month.
Strength training is an incredibly productive form of training when you’re looking to lose weight and get in shape. If you want to lose 10 pounds, perform 12 to 15 repetitions of each of the exercises below, rest for a minute and immediately begin the next exercise. Repeat the circuit for three to five rounds at least twice a week to keep your metabolism on alert and your body burning fat!
Now let’s explore the seven best bodybuilding exercises to lose 10 pounds in a month.
Back squats with dumbbells

Squats are a must-have for lower body strength and muscle development. This exercise uses several large muscle groups simultaneously, leading to increased calorie burn and improved muscle tone. These muscle groups include the quadriceps, hamstrings, glutes, lower back, and core.
How to do it:
- Place a barbell at shoulder level on a squat rack. If available, place safety pins just above waist level.
- Stand with your feet shoulder-width apart.
- Take the bar across your upper back with a comfortable grip.
- Engage your core and slowly lower yourself, keeping your knees over your toes and pushing through the entire foot.
- Once your thighs are parallel to the floor or as far as you comfortably can, return to the starting position.
- Repeat for target reps.
Slots


Lunges are essential because they build leg strength, improve balance, and target both primary and stabilizer muscles. They work the quads, hamstrings and glutes at a slightly different angle than squats, which increases the stimulus.
How to do it:
- Stand straight with your feet hip-width apart.
- Step forward with your right foot in a split stance.
- Engage your core and rotate your left foot slightly inward as you lower your left knee.
- Push through the entire foot of the front leg to return to the starting position.
- Repeat for target reps before switching legs.
Pull-ups


Pull-ups are crucial for building upper body strength, especially in the back and arms. This exercise works the latissimus dorsi, biceps and upper back muscles.
How to do it:
- Grasp a pull-up bar in an overhand position with your hands shoulder-width apart.
- Begin to stand up, keeping your body engaged and visualizing a crushed piece of fruit under your armpit.
- Continue pulling until your chin is above the bar.
- Slowly lower yourself to the starting position.
- Repeat for target reps.
Glute bridges


Glute bridges are important for strengthening the posterior chain and can relieve back pain by improving glute strength. They are low impact but add great intensity to your lifting circuit. Overall, they work the glutes, hamstrings, and lower back.
How to do it:
- To perform a glute bridge, lie on your back with your knees bent and your feet flat on the floor.
- Engage your core by visualizing pulling your lower rib toward your pelvis.
- Push through the entire foot and lift your hips toward the ceiling until there is a straight line between your knees and your shoulders.
- Squeeze your glutes in the high position for about a second.
- Slowly lower yourself back to the starting position.
- Repeat for target reps.
Dumbbell rows


Rows are essential for strengthening the back and improving posture. They mainly work the rhomboids, latissimus dorsi and biceps. The heavy weight, core stability, and pump you get helps boost your metabolism without creating additional stress in your lower body. Additionally, your grip strength will improve.
How to do it:
- Assume a staggered position, holding a dumbbell in your right hand.
- Lean forward slightly from your hips and place your left hand on a bench or your left knee for support.
- Row the dumbbell upward, visualizing squished fruit under your armpit and avoiding shrugging your shoulders throughout the range of motion.
- Slowly lower the dumbbell.
- Repeat for target reps.
Shoulder presses


The shoulder press is crucial for developing strong shoulders and triceps. This exercise works the deltoids, triceps and upper traps. Hitting your shoulders with this heavy movement is another great way to boost your metabolism while building muscle and strength.
How to do it:
- Sit on a bench with a back, holding a dumbbell in each hand at shoulder height.
- Engage your core and press the dumbbells overhead.
- At the top of the movement, make sure you don’t shrug your shoulders.
- Slowly lower the dumbbells to the starting position.
- Repeat for target reps.
Boards


The plank is an essential exercise for improving stability and core strength. It works the rectus abdominis, obliques and lower back, which can tighten the abdominal area and improve your lifting ability without injury.
How to do it:
- Assume a forearm plank position with your elbows under your shoulders.
- Keep your body in a straight line from head to heels.
- Engage your core and make sure your hips don’t sag or straighten.
- Keep a neutral spine and look at the ground.
- Repeat for the target time.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in the health and fitness industry for 15 years. Learn more about Tyler
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