ShareEvery woman has those specific problem areas that take more effort to tighten and tone (love handles, anyone?).
After working with female clients for over 10 years now, I’ve figured out the exercises that work best to slim your waistline and reshape your body – without the bulk.
Now, I’m not usually a huge fan of gender specific moves… but in this case, there are certain exercises that you can use to sculpt and tone muscle in the right places. Plus, you can instantly slim your waistline by fixing your posture!
Take a look at this pic for example…
The left one is not sexy, right?
That’s how most women who wear high heels and sit at the computer all day long end up looking 
But now you can see how a simple change in your posture can make you look slimmer! And if you do these specific exercises to target your Upper Back and Glutes…
Here’s are my top 5 exercises for women:
#1: Glute bridge variations (Activation exercise)
Not only are glute bridges the perfect exercise for nicely rounded backside, but it will also improve your posture to keep your back healthy and back free.
Here’s the thing…
Most women have hips that are tilted forward. Either from childbirth or sitting at the computer for 8-12 hours a day. (or both!) Ultimately, it leads to the muscles in your glutes switching off and makes your stomach stick out even further… even if you’re not overweight! That’s why it’s so important to include this exercise in EVERY workout. Take a look at this pic…
See what I mean about your hips tilting forward?
That’s why the glute bridge exercise is so important! You need to make sure to squeeze your glutes hard at the top of every rep to fully activate the entire muscle.
Here’s the basic Glute Bridge exercise you can get started on…
#2: Prone Cobra (Activation)
This is an excellent bodyweight exercise for ANY fitness level.
It looks very simple – and it is! But you’ll be surprised how hard you work your upper back muscles.
TIP: Keep your shoulders down and back… and point your thumbs up to the ceiling.
Why? You’re activiating the muscles in the back of your arms – plus you’ll hit the small muscles in and around your shoulder blade that are responsible for excellent posture! These muscle lengthen and become weak if you sit hunched over all day long… And that’s why this move is a must do!
#3: Band Pull Apart (Strengthen)
You already know most people spend their lives hunched over a computer, which causes rounded shoulder and poor posture.
And in most workout programs, you’ll find the upper back exercises consist of chin ups/pull ups, dumbbell rows, or a combination of both.
But there’s a huge problem…
Most trainers completely neglect one of the most important movement patterns for shoulder health… and if you forget to train these specific muscles, you can end up putting your shoulder in a dangerous position.
That’s why you need to do Band Pull Aparts!
Band Pull Apart strengthens the upper back muscles between your shoulder blades, plus the back of your arms.
Yes, you can use it in a warm up too… Keep the resistance light. And aim for higher reps, like 15-20 per set.
#4: Single Leg RDL to Curtsy Squats (Strengthen)
I love this exercise! It works wonders to lift and tone your backside, and strengthen your hamstrings and core, too.
Awesomeness, right?
Yes, you need to make sure you can do the single leg Romanian deadlift with excellent form before adding the curtsy squat into the mix.
But why the hybrid exercise KV?
Each move targets different muscles in your backside, giving it a rounded look. I’ve found with my private clients this is the perfect hybrid exercise for getting sexy results with zero equipment.
Here’s how it works:
The single leg deadlift pre-exhausts the main muscle in your glutes (gluteus maximus) and the curtsy squat hits your gluteus medius (a smaller muscle in your backside that stabilizes your pelvis.)
If you’re a beginner, make sure you can do the Single Leg Glute Bridge exercise for at least 20 reps first (check out this post here on how to do it)
#5: Crossover Step Ups (Fatigue)
This exercise targets the muscles in your backside and hamstrings to strengthen and tone your legs at the same time.
In fact, I like to use this exercise for cardio conditioning, too. You can get your heart rate up, so you burn more calories.
That’s why it rocks!
Why do the crossover step up, of ALL lower body exercises you can choose from?
When you extend your hip (like you do in a step up) you FULLY activate the glutes. Yes, there is some involvement from your quadriceps too (that’s the muscle on the front of your upper leg) – but the movement all starts with the muscles in your backside. Here’s now to rock it out:
BONUS EXERCISE: Foam rolling
If you have no idea what a foam roller is and can do for your body, click here and read this post first.
For women especially.. it’s extremely important to…
Foam roll your calf muscles on a DAILY basis.
Yes, it’s not the most exciting exercise in the world – but it will only take 5 minutes! Plus, consistent foam rolling can make a huge difference to your overall exercise technique… and prevent lower leg pain and injury.
Here’s a quick video where I show you how to do it:
Like I said, here’s a few of the benefits foam rolling:
- less tension in the back of your legs
- allows you to have more range of motion in your lower body
- reduce your risk of injury
There you have it! The top 5 exercises for women. I highly recommend you add these ones into your program, if you don’t already do them.
If you want a step-by-step 28 day program that uses these unique fat burning exercises to sculpt and tone your trouble areas, check this out:
==> 20 Minute ZERO Equipment Workouts
Have an awesome day!
Kate
