Fitness For Women

There are several areas women pay close attention to. Abs, gluts(buns)triceps, inner thighs, outter thighs and hamstrings. Eventhough you should work your entire body these are the areas we are going to address.

There is a whole section on this website dedicated to abs so I won't go into it here. Click on the Abs link to get the information you need.

I often hear my butt is to big,or how do I lift my buns? There a quite a few exercises to address this area. Lets start with lunges. They target the gluts very well and they are easy to do. If you are just starting I recommend 3 sets of 25 reps per leg.

Another exercise is wide squats. When you do these you need to make sure you get your buns below your knees and squeeze them as you slowly stand up. You don't need a lot of weight as long as you get a good squeeze. If you have knee or back problems I don't recommend this exercise.

If you are going to do squats I recommend 3 sets 25 reps.

The glut blaster is my favorite machine for working the glutes. I like this exercises because it's safe and easy to get in position. And yes it works. 3 sets 25 reps per leg.

Another good exercise is step ups. Very easy to do and very affective. 3 sets 20 reps per leg is a good start.

Now lets move on th triceps. The back of the arms is one area where women carry a lot of fat. If you lose a lot of weight you may notice a lot of lose skin that shakes when ever you move. There are a few things you can do to prevent this.

First thing you should do is stay well hydrated. Drinking lots of water helps keep elasticity in the skin. Use lotion with aloe or coco butter that also helps. Build up the muscles in the arms to help fill in the space where the fat used to be.

Since there are three separate muscles in the triceps we have to do three different exercise. Lets start with reverse grip pull downs. Make sure your grip is nice and wide. 3 sets 25 reps.

Another good exercise for women to do is close grip press down. 3 sets 25 reps. Next rope pull down. make sure your hands stay close together to hit that last part of the muscle. 3 sets 25 reps.

There is only one movement for the inner thighs and that is to squeeze your knees together. You can either use the adductor machine or you can use a ball. I recommend you alternate. One week machine the next week ball. Most women like using the machine

If you are using the machine 3 sets 30 reps. If you are using the ball 3 sets 50 reps.

There are a few choices for the outter thighs. First the abductor michine. 3 sets 30 reps. Next cables. Put the ankel strap on and do lateral leg raises. 3 sets 25 reps.

At least ounce a week the women at the gym complain to me about the backs of there legs. The most common complaint is they have cellulite. The problem with cellulite is it is very difficult to get rid of.

If you have had cellulite for a long time you will have to work very hard to reduce the apperance. Sometimes it goes away and other times you just minimize it's apperance

I know you don't want to hear this but you have to increase the size of the muscle while you are burning the fat. That is the only way to eleminate having any sagging skin.

Lets start with seated hamstring curls 5 sets 15 reps. You need to lift as heavy as you can safely for about 6 weeks then change to light weights 3 sets 25 reps for another 6 weeks. keep alternating back and forth until you get the results you want.

Do the same thing with horizontal hamstring curls. Do both of these exercises on the same day.

You may not reconize some of the exercises if that is the case please ask. If you have some favorite exercise that works for you please share with us. If there is a part of your body that I didn't mention and you want to address it let me know.

If any of you women want to do a show I will be more then happy to help you prepare. Contact me for more details Ask for Robbie