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Workouts for Females for the Abs, Butt, Legs & Arms

by
author image Eric Bach
Eric Bach is a personal trainer, author of The Power Primer, and fitness business consultant in Denver, Colorado. His passion is simplifying fitness, helping clients get great results through the ruthless execution of the basics. Find out more on his website Bach Performance, or hang out on Facebook.
Workouts for Females for the Abs, Butt, Legs & Arms
workouts for females Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Building strong and shapely legs, abs, arms, and booty will not only make you feel more awesome in the gym but you’ll feel more confident when you’re out on the town. There are plenty of great exercises that will help you shape and tone all these areas. When it comes to choosing which exercises to go with make sure to focus on movements that target and recruit multiple muscle groups at once.

Shapely, Lovely Legs

When it comes to toning and building a lovely pair of legs, there are two exercises you want to focus on: goblet squats and dumbbell step-ups. Both of these exercises target your quadriceps, hamstrings, glutes, and calves.

To perform goblet squats, hold a dumbbell at chest height with your hands under one end like you were holding a chalice.

Your forearms should be parallel and your feet at shoulder width distance. Make sure to maintain your weight through your heels.

Then descend into a squat position as if sitting in a chair, keeping your back straight and chest upright. From the bottom of the squat, push through your heels, standing up to the starting position.

Repeat this for 3-4 sets of 10 reps.

Step-ups are an excellent way to not only build strength in your legs and glutes but you can use them to add in a fun change of pace to your cardio routine.

Using either your bodyweight or a pair of light dumbbells, 5-10 pounds, find a bench or a small 6-8 inch step to perform this exercise.

Place one foot on the bench or step. Push through

your elevated foot, extending your hip and knee, and place your second foot on the step or bench. Step back down, returning to your starting position. Once you’ve completed all reps for your first leg, switch and perform the reps for the other leg.

To make this a cardio-style exercise, set the timer on your smartphone for 2-4 minutes and perform step-ups until the timer goes. Almost like you were walking up a long flight of stairs.

Build a Bootylicious Butt

When it comes to building a toned and shapely booty, hip thrusts are one of the best exercises you can perform.

The hip thrust is executed like the glute bridge, the only difference is that your back is elevated. This increases your range of motion which engages more of your glute muscles.

As long as you have a bench or a sturdy chair, hip thrusts can be performed anywhere. Start with the bodyweight version then add challenges such as single leg hip thrusts or weight via dumbbells or barbells.

Step 1: Sit in front of a bench or chair. The edge of the chair/bench should be against your shoulder blades.

Step 2: lean back against the bench so that your shoulder blades are now on top of the bench/chair.

Step 3: Begin the exercise by driving through your feet, extending your hips vertically into the air. At the top of the movement, squeeze your glutes and pause for a moment.

Step 4: lower your hips back to the ground, returning to the starting position.

Tip: make sure to keep your knees pressed out towards the wall while thrusting up. This will activate more of your glute muscles and provide a better stimulus.

Read More: Butt Bridge Exercise

Accentuated Arms

When it comes to building toned and firm arms you can use machines, dumbbells, and your own bodyweight to amp up your arms.

Incline push-ups on a bench are not only a great way to strengthen your chest, but if you move your hands closer together on the bench you’ll target more of your triceps than your chest. For your biceps, of course, you can perform everyone’s favorite dumbbell bicep curl, but you can also build strength and tone your arms and back at the same time with supinated lat pulldowns.

Sit down at the lat pulldown machine and grab the bar as you would if you were going to perform a chin-up---palms facing towards you.

Pull the bar down to your chest and slowly return it to the starting position. Perform 3-4 sets of 10 reps of this exercise. For a little extra bicep burn, in the bottom position with the bar add a little squeeze of your bicep.

Read More: Arm Workout Routines for Women

Abs of Steel

When it comes to building a set of rock hard abs, the traditional crunch isn’t always the best weapon of choice. According to a study conducted by The American Council of Exercise, there are actually a few exercises you can perform that recruit more muscles in your abs than the standard crunch. Bicycle crunches, hanging leg raises, reverse crunches, and the vertical leg crunch are among some of the exercises that recruit more muscles than the standard crunch. If you enjoy crunches but have noticed some low back discomfort while doing them, give the stability ball crunch a try.

Step 1: Sit on top of an exercise ball. Then slowly walk forward, keeping your butt/back on the on the ball.

Step 2: Lie back on the ball until your shoulders and head are slightly hanging off; keep your knees and hips bent.

Step 3: Flex your waist and upper body as you would doing a crunch on the ground. Once you feel your abs contract, slowly return to the starting position.

Perform 3 sets of 10-12 reps.

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