Women generally have different goals than men when they start an exercise program. Men want bigger biceps and washboard abs, while women want trim legs, a firm butt, and no arm waddle. Here are some proven exercises to help women and men with these areas.
To firm, shape and strengthen the legs, do body weight squats at a Tabata Protocol tempo, which is designed to improve anaerobic and aerobic conditioning. Perform squats for 20 seconds at a quick pace, followed by 10 seconds of rest. Perform 8 repetitions. When performing squats, keep back straight, let knees move forward over the toes naturally without forcing them to stay behind the toes, lower the body until thighs are parallel to the floor, and do not let knees move inward on the upward movement.
To firm and shape the butt, lie on your back with your feet rest on a stability ball or a bench. Arms may rest as wide on the floor as you need for stability. Squeeze your butt cheeks together and bridge your midsection upward on your shoulders forming a straight line from your chest to your feet. Hold the position for a 2-count and then lower the butt back to the floor. Rest for 2-counts and repeat. Repeat 10 times. To increase the effects, cross your arms across your chest.
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