{"id":6914,"date":"2015-10-08T20:40:43","date_gmt":"2015-10-09T00:40:43","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=6914"},"modified":"2015-10-08T20:40:43","modified_gmt":"2015-10-09T00:40:43","slug":"top-5-exercises-for-women","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/top-5-exercises-for-women\/","title":{"rendered":"Top 5 Exercises for Women"},"content":{"rendered":"

Every woman has those specific problem areas that take more effort to tighten and tone (love handles, anyone?).<\/p>\n

After working with female clients for over 10 years now, I\u2019ve figured out the exercises that work best to slim your waistline and reshape your body \u2013 without the bulk.<\/p>\n

Now, I\u2019m not usually a huge fan of gender specific moves\u2026 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<\/strong> slim your waistline\u00a0by fixing your posture!<\/p>\n

Take a look at this pic for example\u2026<\/p>\n

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The\u00a0left one is\u00a0not sexy, right?<\/p>\n

That’s how most women who\u00a0wear high heels and sit at the computer all day long end up looking \ud83d\ude41<\/p>\n

But now you can see how a simple change in your posture can make you look slimmer! And if you do these\u00a0specific exercises to target your Upper Back and Glutes\u2026<\/p>\n

Here\u2019s are my top 5 exercises for women:<\/h1>\n

#1: Glute bridge variations (Activation exercise)<\/h2>\n

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.<\/p>\n

Here\u2019s the thing\u2026<\/p>\n

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\u2026 even if you\u2019re not overweight! That’s why it’s so important to include this exercise in EVERY workout. Take a look at this pic…<\/p>\n

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See what I mean about your hips tilting forward?<\/p>\n

That\u2019s 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.<\/p>\n

Here’s the basic Glute Bridge exercise you can get started on…<\/p>\n

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#2: Prone Cobra (Activation)<\/h2>\n

This is an excellent bodyweight exercise for ANY fitness level.<\/p>\n

It looks very simple \u2013 and it is! But you\u2019ll be surprised how hard you work your upper back muscles.<\/p>\n

TIP: Keep your shoulders down and back\u2026 and point your thumbs up to the ceiling.<\/p>\n

Why? You\u2019re activiating the muscles in the back of your arms \u2013 plus you\u2019ll 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!<\/p>\n

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#3: Band Pull Apart (Strengthen)<\/h2>\n

You already know most people\u00a0spend their lives hunched over a computer, which causes rounded shoulder and poor posture.<\/p>\n

And in\u00a0most workout programs, you\u2019ll find the upper back exercises consist of chin ups\/pull ups, dumbbell rows, or a combination of both.<\/p>\n

But there’s a huge problem…<\/p>\n

Most trainers completely neglect one of the most important movement patterns for shoulder health\u2026 and if you forget to train these specific muscles, you can end up putting your shoulder in a dangerous position.<\/p>\n

That\u2019s why you need to do Band Pull Aparts!<\/strong><\/p>\n

Band Pull Apart\u00a0strengthens the upper back muscles between your shoulder blades, plus the back of your arms.<\/p>\n

Yes, you can use it in a warm up too\u2026 Keep the resistance light. And aim for higher reps, like 15-20 per set.<\/p>\n

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#4: Single Leg RDL to Curtsy Squats (Strengthen)<\/h2>\n

I love this exercise! It works wonders to lift and tone your backside, and strengthen your hamstrings and core, too.<\/p>\n

Awesomeness, right?<\/p>\n

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.<\/p>\n

But why the hybrid exercise KV?<\/em><\/strong><\/p>\n

Each move targets different muscles in your backside, giving it a rounded look. I\u2019ve found with my private clients this is the perfect hybrid exercise for getting sexy results with zero equipment.<\/p>\n

Here\u2019s how it works:<\/p>\n

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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.)<\/strong><\/p>\n

If you\u2019re 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 i<\/a>t)<\/p>\n

#5: Crossover Step Ups (Fatigue)<\/h2>\n

This exercise targets the muscles in your backside and hamstrings to strengthen and tone your legs at the same time.<\/p>\n

In fact, I like to use this exercise for cardio conditioning, too. You can get your heart rate up, so you burn more calories.<\/p>\n

That\u2019s why it rocks!<\/p>\n

Why do the crossover step up, of ALL lower body exercises you can choose from?<\/p>\n

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\u2019s the muscle on the front of your upper leg) \u2013 but the movement all starts with the muscles in your backside. Here’s now to rock it out:<\/p>\n

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BONUS EXERCISE: Foam rolling<\/h2>\n

If you have no idea what a foam roller is and can do for your body, click here and read this post first.<\/span><\/a><\/span><\/p>\n

For women especially..\u00a0it’s\u00a0extremely important to…<\/p>\n

Foam roll your calf muscles on a DAILY basis.<\/strong><\/p>\n

Yes, it\u2019s not the most exciting exercise in the world \u2013 but it will only take 5 minutes! Plus, consistent foam rolling can make a huge difference to your overall exercise technique\u2026 and prevent lower leg pain and injury.<\/p>\n

Here\u2019s a quick video where I show you how to do it:<\/p>\n