Many women want toned arms and legs. Cardio exercise, a healthy diet and light resistance training will help to achieve this goal. Do not work the same muscle group two days in a row, give your muscles time to rest and heal. Start out with light weights and increase the weights you use according to your strength. Choose weight heavy enough to challenge you but not so heavy that you cannot complete all of the assigned reps with proper form.
Barbell Curl
The barbell curl works to tone the biceps - the inner part of the upper arm. Stand with your feet shoulder-width apart. Squat and grasp the barbell handle in an underhand grip with your hands about shoulder-width apart. Straighten your legs to a standing position and let the bar hang in front of you. This is the starting position. Your elbows should be at your side; keep your upper arms and elbows against your sides throughout the entire movement to isolate the biceps. Bend your elbows and raise the bar until your forearms are vertical. Pause and then slowly return to the starting position to complete one rep. Do two sets of 15 to 20 repetitions.
Barbell Lunge
The barbell lunge works to tone the quadriceps -- the muscles at the front of the thigh. Place a barbell on a squat rack so that you may position it on the back of your shoulders. Hold the barbell so that your forearms are vertical and your hands are directly beside your shoulders. Step forward with your left leg -- land on the heel and roll through to your forefoot. Continue the movement by bending the forward leg until your thigh is parallel to the ground. Do not bend your front knee past your toe on your front leg. Your back knee should bend until it almost touches the floor. Return to the starting position by extending the hip and knee of your left leg. This completes one rep. Repeat on the other side. Do two sets of 10 to 15 repetitions.
Triceps Dips
This exercise works the muscles at the back of your upper arms. Stand so that you can place your hands on the edge of a bench. The bench should be behind you, and your hands should be in a narrow position. Your feet should be in front of you on the floor with your knees bent to 90 degrees and your torso should be upright. Lower your body by bending your elbows so that they point straight back behind you. Go down until your upper arms are parallel to the floor, or until you feel the stretch in your shoulders or chest. Pause, then slowly straighten your arms, lifting your body until you are in your starting position. This completes one rep. Do two sets of 10 to 15 repetitions.
Barbell Good-morning
This exercise works the hamstrings, the muscles at the back of your thigh. As in the lunge exercise, place the barbell on a rack so that you may position it on the back of your shoulders. Hand placement should be directly beside your shoulders in an overhanded grip. Keep your back straight and bend your hips to lower your torso forward toward the ground until your torso is parallel to the floor. Raise your torso until you are back to the starting position to complete one rep. Do two sets of 10 to 15 reps. Take care not to lower the weight past a mild stretch, and start with a very light weight.
References
- American College of Sports Medicine Resources for the Personal Trainer, 2007
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
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