Overview
Many women are looking for a quick, effective workout routine that targets the abs, hips, butt and thighs. The best female workout routines are combination exercises that tone the muscles without bulking. According to Mike Stephano, fitness author and expert, the body responds to step-ups, squats and lunges because they directly work the front and back quadriceps, hamstrings and butt at the same time. They also utilize the lower back and abdominal muscles as stabilizers. When free weights are added, you will also engage the muscles in the arms and shoulders. A full-body strength-training workout that increases your heart rate will help you achieve the toned look that every woman desires.
Step-ups With Shoulder Presses
Step-ups will get your heart pumping while targeting your butt, hip and thigh muscles. Adding a shoulder press will not only sculpt and tone your shoulder muscles, but help burn fat by increasing your heart rate. This exercise will also help to strengthen your core abdominal muscles by challenging your balance. Start by holding your weights at your sides and stand facing a 1- to 2-feet-tall step. You should have good posture, meaning your shoulders are pulled back, your stomach muscles are tight and your feet are hip-distance apart. Place your right foot in the center and completely on the step and make sure you feel balanced. Hold your left hand weight up to your shoulder. Putting all of your weight on the right foot, stand up and lift your left knee up in front of you while pressing your right hand weight straight up to the ceiling. Do eight to 12 repetitions and repeat on the other side.
Stability Ball Wall Squats with Bicep Curls
Stability ball wall squats will strengthen and tone your legs while helping you tighten your butt. According to the American Council on Exercise, squats are the most effective exercise in strengthening your gluteus maximus muscles. Paired with a bicep curl, this combination exercise will also sculpt your bicep muscles in the front of your upper arm. Begin by standing with your shoulders back, arms down at your sides, stomach muscles tight and feet hip-distance apart. Place your stability ball against the wall and carefully lean against it, positioning the ball into the small of your back. Walk your feet out until they are about 2-feet from the wall. Keeping your weight on the heels of your feet, slowly slide down while bending your elbows and curling the weights up. Pause and hold for 5 seconds when you are almost in a sitting position, then slowly slide up as you lower your weights down to your sides. Do not slide your hips lower than your knees or let your knees move past your toes. Do eight to 12 repetitions and repeat.
Lunges with Triceps Extension
Lunges lift and sculpt your butt and tone your leg muscles. Combined with a triceps extension, this exercise will help to tighten the back of your upper arm. Start by holding your weights at your sides while standing with good posture. Take one big step forward with your right leg, leaving about 2 1/2 feet between your feet. Keep your balance by putting your weight in the heel of your right foot and the toes of your left foot. Your left heel should be raised and you should be able to lift and wiggle your right toes, if your form is correct. Bend your elbows, and slowly lower your left knee straight down to a 90-degree angle as you extend forearms behind your body, moving from the elbow joint so that arms are now straight. Gradually lift your knee back up as you lower your hand weights down to starting position. Make sure your right knee does not go beyond your toes as you lower down. Do eight to 12 repetitions and repeat on the other side.
www.livestrong.com
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