The 2008 Physical Activity Guidelines for Americans suggest adults perform muscle-strengthening exercises for all muscle groups at least twice a week. Strength training is a fantastic way to improve body composition and achieve that lean toned physique women want. According to a study in the August 2005 edition of the Journal of Nutrition, combining an exercise program including two sessions a week of resistance training with a high protein and low carbohydrate diet is effective for weight loss. Compound exercises, in particular, are the most efficient way to build strength and burn fat.
Squats
The king of lower body exercises, the squat helps to strengthen the muscles in your legs and butt. To perform a bodyweight squat, place your feet shoulder width apart. Keeping your back straight and core tight, bend your knees until your thighs are parallel to the floor. Push back up into the starting position.
Deadlifts
Balance the pushing motion of the squat with the pulling motion of the deadlift. Great for hip mobility and strength in the butt and hamstrings, the deadlift is one of the most technical lifts. Ask a trainer at your local gym for assistance on how to perform this challenging exercise.
Push-Ups
An exercise that primarily works the chest and triceps, the push-up is a great bodyweight exercise that doesn't require any extra equipment. To execute a push-up, lie stomach down on the floor with the balls of your feet on the ground and your hands on either side of your chest. Keeping your back straight, push your body off the ground, using your hands and balls of your feet as support. If this is too difficult, you may leave your knees on the ground instead of the balls of your feet.
Pull-Ups
Women often overlook the pull-up because of its difficulty. However, it is one of the best exercises for the back and there is equipment in most gyms that allow you to do assisted pull-ups. In addition, you can also do variations to develop your pull-up skills. One variation is jumping pull-ups, where you use a stool or the ground to jump while holding the bar and give yourself a boost. Another variation is the negative pull-up. To execute this move, start at the top of the pull-up position and lower yourself as slowly as possible.
Overhead Press
A primary exercise for the shoulders, the overhead press also works the triceps. To perform this maneuver, use two dumbbells or a barbell. Place the weight above your head with arms bent and then push straight up until your arms are almost straight. Try not to lock your elbows out at the top of this movement.
Rows
Similar to pull-ups, rows primarily work the back but also involve the biceps. There are a variety of row variations. One of the most effective is the bent over row. To execute this movement, use two dumbbells or a barbell. Bend at the hips and knees so that your upper body is parallel to the floor. Keeping your back straight, grab the weight and pull it towards your chest in a straight line.
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