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Women's Weight Training

Weight training and cardio work can be tailored to suit the needs of women. There are key areas we girls like to target. 

  • Hips
  • Butt
  • Stomach
  • Arms
  • Shoulders

These are the areas which women tend to have the most problems, and need to see the fastest results. Both weight training and cardio work can help to tackle these.

 

Hips and butt 

Performing what we call the core exercises can work wonders. They will firm up and give better shape all round if performed well.

  • Lunges – without weight at first then once your strength builds add some dumbbells to increase the resistance. This exercise will lift your butt and firm your thighs. Higher repetitions will also help burn more calories.
  • Squats – with dumbbells or on the machines will give your butt a firm rounded shape, and like lunges will also help to burn off calories at a higher rate. This exercise also has benefits for the whole body, especially the mid-section, as it is the main support area when performed correctly.
  • Deadlift – you can give your legs an excellent shape with this exercise. It will also help to lift your butt, as it works the area were the top of your leg joins the buttocks. Great for the bikini season girls!!
  • Leg Curl – either seated or lying will do. Again this targets the backs of the legs and butt, lifting and toning.

Stomach 

The stomach area needs to works fairly regularly performing high rep exercises without to much weight. The true fact regarding a flat stomach is however directly related to your diet – yes, if you eat more than you need then it will be stored here! There are several exercise which will target this area. 

  • Crunches
  • Rope cruches – light weight only
  • Sit ups – be careful not to strain the neck and back. Technique is very important when doing this exercise.
  • Leg raises – this works the lower part of the stomach area, and the hip flexor muscles.
  • V – Sits – with no weight or a very light dumbbell these work the mid section and hip flexor muclses, and are best performed on a flat bench.

Always take care when working the stomach. Protect your back and neck, as it is easy to strain these when poor technique is used.  

Arms

This is a body part we would all like to be firm (not perhaps muscular), but an arm which looks great in a tee-shirt or strappy top. Firm biceps and triceps can make your arms look fantastic – much better than loose flabby ones. You don’t need to use heavy weights, just perform the exercise correctly and regularly. This will do the trick. The following exercises can get the best results for your arms. 

  • Bicep curls – you can do this with dumbbells, or on a machine. There are many variations to this one. You don’t need a lot of weight at first, just build it up gradually. Again technique is the most important aspect when performing the exercise.
  • Tricep extensions – this is best done on a machine. High reps with a lower weight is best, to prevent putting to much strain on the elbow joints. It will also enable you to do the exercise correctly.
  • Tricep kick backs – this is done using a very light dumbbell. It target the back of the arm very well, and is an exercise I would recommend.
  • Bench dips – performed between two flat benches using body weight (a light plate can be used for the more advanced  gym member. Again this is an excellent way to work the tricep, giving a firm shapely upper arm.
  • Dips – if you can manage these they are great – don’t worry if you can’t. There are few women who can!!!

Shoulders 

Working your shoulders will improve your overall shape, making your shoulders look better will make your waist appear smaller – great news I hear you say. Just firming them up and adding a tiny amount of size will make massive improvements. You will walk taller and your clothes will look fantastic. 

I have to say however that training your shoulders is not an easy option, and a little hard work is needed for this body part. The following exercises are good ones to start with. 

  • Side raises – best with the dumbbells. This is a great exercise for shaping the shoulders.
  • Shoulder press – either by dumbbells or machine again works really well.
  • Front raise – this shapes the front of the shoulder giving it a more rounded shape.
  • Press ups – if you can do these you will get huge benefits from them, improving strength and shape all round.

It is always best to have routine which gives you an all round workout, covering all body parts to get maximum results. 

Look at yourself, and decide what you need to do to get were you want to go. Ask your self the following questions then make a plan. 

  • What do I want to achieve?
  • What time scale should I set myself – always be realistic
  • What and how can I fit this into my weekly schedule?
  • What level am I presently working at?
  • Do I need some help and advice?

  Always remember when using weights - more is not always better – it’s not how much you lift but how you lift it.  

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