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Start the crunch by bringing your right knee toward your right elbow. In addition, if you're doing cardio, you can finish more quickly. This is one repetition.

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Studies have shown that the actual strengthening and size increase happens during rest, not work. In particular, it helps strengthen hips, thighs, and glutes. Do single arm overhead presses.

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Article Summary X To get hard muscles, start by incorporating a variety of exercises into your routine for each muscle group, such as squats, lunges, and leg curls to tone your legs. However, with time and patience you can reach your goal of having more defined and strong muscles.

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Cardio exercises are great for a variety of reasons. Slowly push yourself back up to the starting position.

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Although much of your muscle strengthening and definition will come with typical weight lifting or resistance exercises, if you want your muscle definition to show or your muscles to feel hard, you'll need to include regular cardio. Keep your body perfectly straight by keeping your core engaged and your hips tucked under.