In "The 30-Minute Celebrity Makeover Miracle," author Steve Zim says an effective strength-training program strengthens muscles in different parts of your body. Exercises are broken down into sections such as the chest, back, shoulders, arms, lower body and abs. In "The Abs Diet," author Steve Zinczenko says to strength-train three times a week with at least 48 hours in between weight workouts of the same body parts to avoid any injury.
Upper Body
You can target several muscles in your upper body in a strength-training routine. Upper-body muscles include the triceps, biceps and shoulders. Exercises that target the triceps include the French press, close grip bench press, tricep cable push-downs, dips and tricep push-ups. Target your bicep muscles with standing barbell curls, dumbbell curls and bicep cable curls. Shoulders can be strengthened through military press, dumbbell shoulder press, barbell upright row and lateral raise.
Lower Body
Lower-body exercises are geared to strengthen the butt, thighs and calves. The gluteus maximus is the muscle that shapes your buttocks. The glutes are responsible for straightening the body at the hips and rotating your legs outward. Exercises that work the glutes include squats and lunges. Focus on your hip abductor, quadriceps and hamstrings when toning your thighs. Thigh exercises to try include hamstring curls, squats, lunges and butt kicks.
Chest
Certain exercises are performed to strengthen the chest muscle, called the pectoralis major, a large muscle that runs from your armpit to the center of your chest and down to the middle of your ribcage. Your pectoral muscles are primarily used in pushing motions. Examples of exercises that target the pectoral muscles include the standard push-up, dumbbell fly, incline fly and C-sweep.
Abdominals
The rectus abominus is the major muscle in your abdominals that runs from the pubic bone to various points on your rib cage. Your oblique muscles run diagonally from the base of your rib cage toward your lower abdomen. Focus on exercises that target your abdominal muscles such as the basic crunch, cross-over crunch, bicycle crunch, leg lift, plank and sit-up.
References
- "The Abs Diet"; David Zinczenko; 2004
- "The 30-Minute Celebrity Makeover Miracle"; Steve Zim; 2008
- "Making the Cut"; Jillian Michaels; 2007
