These exercises are best for women who tend to hold weight in their lower bodies, more specifically in the calf, thigh, and buttocks regions. And whether it’s thighs that need toning, a butt that needs lifting, or cellulite that just needs to go away, this fitness plan will help you tackle those problem areas head on.
The following exercises target the gluteus, hamstring, and calf muscle groups. Beginners should start with 2-3 sets of 5-12 repetitions for each exercise, and take a one to two minute rest period between sets.
- Squats: Start with feet a bit wider than shoulder width apart. Bend at the knees slowly and move your buttocks back and down, going as deep as you are able but stopping when your thighs are parallel to the ground. Also ensure that you’re keeping your weight in your heels, chest up, and that your knees do not go over your toes. Hold free weights during this exercise for an added challenge.
- Walking lunges: Keeping hips centered, step forward with one foot and bend at the knees, making sure to keep your back and upper body straight, your feet aligned, and not allowing your knees to go over your toes. Free weights are a great addition to work the upper body on this as well!
- Calf raises: Keeping feet forward and shoulder width apart, core tight, and back straight, slowly raise to the balls of your feet, then slowly back down to your heels. Continue this motion for the remainder of your reps.
Apple girls have a tendency to hold weight in their upper body and midsection, with a frame that resembles a “V” or square shape. Put this exercise plan into action to get that top half looking lean.
Target your abdominals, oblique, and arm muscle groups. Beginners should start with 2-3 sets of 5-12 repetitions for each exercise, and take a one to two minute rest period between sets.
- Crunches: While this classic ab work out can get a bit boring, advanced lifters can try performing crunches while sitting on a large exercise ball or while holding a weighted medicine ball. Just remember to keep that core tight!
- Triangle push up: Similar to a normal push-up, the only difference being that your hands are placed directly below the center of the chest in a triangle formation, targeting both arm and core muscle groups! Just remember to keep your core tight and avoid arching your back.
- Tricep extensions: Keeping feet shoulder width apart, hold one dumbbell with both hands over your head. Lower the dumbbell slowly behind your head, and slowly back up to complete on repetition. Keep your core tight and avoid arching your back.
With shoulder and hip measurements typically significantly larger than their waist measurements, this body type very literally resembles that of an hourglass. While the hourglass’s weight tends to be more evenly distributed around her body, that doesn’t mean that this body type isn’t prone to excess flab in unwanted areas.
Target back muscles, along with combination exercises that will tone multiple muscle groups at once. Beginners should start with 2-3 sets of 5-12 repetitions for each exercise, and take a one to two minute rest period between sets.
- Plank hold: Lying on your stomach, lift up onto your elbows and the balls of your feet and keeping body straight in a plank position, and hold for 10-20 seconds. Looking to add an edge? Perform the same motion but while balancing on one foot or by placing your feet on a large exercise ball, while keeping elbows on the floor.
- Tricep extension squat: While performing a traditional squat, hold one dumbbell with both hands over your head. When you bend your knees, simultaneously lower the dumbbell slowly behind you and then back up again, making sure to keep your weight in your heels.
- 1 Arm Bent Dumbbell Row: To start, kneel over an exercise bench, and place your inside hand on the bench so your shoulder is directly over your elbow and wrist, and keep your outside foot planted on the ground. Hold a dumbbell in your outside hand with an overhand grip. Lift the dumbbell up until your arm comes to a ninety-degree angle, and lower back down, ensuring to keep your back straight and core tight. This one benefits both back and arm muscles!
Straight shaped women usually have a “boyish” build, in that their waist measurements do not vary much from their shoulder and hip measurements. Try the techniques included in this exercise plan to create a more toned, proportionate body.
Target the shoulder, chest, and gluteus muscle groups. Beginners should start with 2-3 sets of 5-12 repetitions for each exercise, and take a one to two minute rest period between sets.
- Leg Press: Upon sitting at the leg press machine, place feet slightly wider than shoulder width apart against the metal surface that faces the chair, so that knees are bent but you are still comfortable. Press back with both feet, extending legs until they are almost completely straight, and then return to the bent starting position. This one’s great because it works the glutes, hamstrings, quadriceps and calf muscles at the same time, creating muscle tone all over.
- Shoulder press: Start by sitting in an exercise chair holding dumbbells on either side of your shoulders, with arms bent at the elbow. Slowly lift both weights up and towards each other, so that they are almost touching above your head, then return to the original position.
- Dumbbell Fly: Lie down on an exercise bench with each foot flat on the floor and your entire back in contact with the bench. With dumbbells in each hand, lift the weights directly above you with your palms facing each other. Keeping a slight bend in the elbows, slowly lower the weights outward and downward in an arching motion. Go as low as you feel comfortable and then simultaneously bring the weights back up to the starting position.
Above all else, keep in mind that no two bodies are exactly alike, and there are certainly no “right” or “wrong” body types. The most important thing to factor into your health is how your body feels, which is far more important than how it looks. The good news is that sticking to a fitness plan will help benefit both!