Many women fear weight lifting, assuming they will develop bulky muscle or masculine body types. Others believe cardio-aerobic exercise, as opposed to strength training, most effectively contributes to weight loss. However, when performed correctly, weight lifting and resistance training both tone the body for a sleek, fit and feminine look while increasing your metabolism -- meaning you burn more calories daily. Be sure to choose appropriate weights and modify exercises to your individual level. You should consult your physician before engaging in any new physical activity or exercise regimen.
Arms
To target your biceps -- the two muscles that make up Popeye's bump on his upper arm -- try bicep curls. These can be done with free weights so that each arm works individually, with cables for more dynamic movement, or with a barbell so both arms work together. Also be sure to work your triceps, which are the antagonist or opposite muscles of the biceps and comprise the majority of arm muscle mass. This can be done with triceps extensions, again with either free weights or cables.
Chest
Chest exercises will not increase your bust size. Instead, they will tone the pectoral muscles beneath your breasts. Incline chest presses, done with either a barbell or free weights will activate and engage this area. Pay particular attention to form so as not to place undue stress on your back or shoulders. For added benefit, be sure to engage your core as well.
Back
The muscles in your back can be targeted in a variety of ways. Rows, done either in a sitting position with cables or a plank position with free weights, will tone the upper and middle back, along with secondary effects on the shoulders and triceps. Hyperextensions, or lying on your stomach and flexing your back to extend above a horizontal plank, engage the lower back just above the gluteals. Also, chin-ups or assisted chin-ups develop the trapezius, latissimus dorsi and other muscles in the shoulders and core.
Butt
Otherwise known as your gluteal muscles, the three muscles in your posterior can be engaged by lying flat on your back, arms by your side, feet on the floor and with knees bent at about 90 degrees. Raise the hips off the floor, hold for two counts, and release back to the original position. Alternatively, many leg exercises also affect the gluteals.
Upper Legs
Squats lengthen and firm your hamstrings, or the muscles along the back of the thigh, quadriceps, or muscles on the front of the thigh, and gluteals. Add weight for extra intensity. Take care not to push your knees past your toes, as this places extra stress on the joints and could lead to injury. Finally, engage the core for stability and extra muscle tone.
Lower Legs
Calf raises define the muscles in the lower leg. Place the balls of the feet on a platform or raised surface, such as stairs. Either using your own bodyweight, or increasing the degree of difficulty with added weight, keep the legs straight and lower the heels toward the ground. Press back up to your starting position by flexing your calf muscles. Pause, for a moment, and then repeat the movement as many times as is appropriate for your routine.
Core
Many exercises have been developed to target the core. Sit-ups, crunches -- and their variations -- and leg raises are popular, and target many layers of abdominal muscle. Again, form is important. Do not add pressure to the neck, legs or back. Focus your energy on your center, and don't forget to breathe.
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