Everyone wants to be in shape, but many women are afraid to go beyond cardio for fear of "bulking up." The truth is that women do not have the necessary testosterone levels to bulk up without a very strict and purposeful training and nutritional regime. The bodybuilder look doesn't happen by accident. There are plenty of exercises you can do that will tone your muscles while promoting a longer, leaner look.
Resistance Training
Lifting weights will not create bulk if you do it right. Bodybuilders lift extremely heavy loads for just three to five reps --- to tone without gaining size, you should lift a much lighter weight for 10 to 15 reps. Don't go too light --- use a weight heavy enough that the last three reps are very difficult. As soon as you're able to do 15 reps consistently, increase your weight. Plan a routine that works every major muscle group twice per week.
Pilates
Pilates is famous for creating the long,lean look. Moves like Leg Stretches, Jackknifes, and Teasers draw upon power from your core to keep you in position and complete the moves. Most moves also include an element of stretch as well as strength, which helps you stay limber as you grow stronger. It is important to learn Pilates from an experienced professional, as the particular breathing patterns and form are vital to maximizing your results and avoiding injury. Many gyms offer classes, or visit a Pilates studio for individualized instruction.
Yoga
People tend to forget that yoga isn't all about stretching. Besides the meditation and breathing techniques, many poses require full-body strength. Poses like Crane, Firefly, Boat and Eight-Angle pose are very difficult, and simply working your way up to mastering them will dramatically increase not only your strength, but your muscular endurance as well. Of course, a certain amount of flexibility is necessary, but the beauty of yoga is that it can be customized to suit anyone of any fitness level. Like Pilates, you should learn Yoga from a professional to learn proper form.
Ballet
Ballet dancers are famous for their long, lean muscularity, and with good reason. The ability to dance on the tips of your toes for the length of an entire ballet takes tremendous strength, and the grace of the jumps, turns and steps requires extraordinary muscle control. You don't have to train like a professional, but a beginner's ballet class will tech you steps like Plie/Releve, Grand Battement and Arabesque, which will tone your muscles in no time. Even the simplest ballet steps involve small muscles for support and balance as well as large muscles for power, so you may notice quicker results in your problem areas. Many dance studios offer all-ages beginner classes, and most larger community centers offer weekly classes for adults.
Member Comments