women's health - REVERSE DUMBBELL FLY

STRENGTHENS

SHOULDERS (POSTERIOR DELTOIDS), UPPER BACK

STARTING POSITION

Sit on a bench with your feet together at a 30-degree forward bend from your hips. Keep your arms extended with your elbows unlocked and your shoulders back and down toward your hips, allowing the dumbbells to hang down naturally below your shoulders (A). Maintain a slight arch in your lower back throughout the movement.

MOVEMENT

With a natural upward movement from your torso, open your arms outward with very little change in your elbow angle (B). HARD

Pause at the top with your shoulders contracted back and your arms at shoulder height.

Slowly lower your arms back to the start, returning to a 30-degree bend (A). EASY

Why It’s Perfect for You

This is an incredibly important exercise for optimal shoulder function and injury prevention. Beyond that, it makes the back of your shoulders look great and targets the trouble zone in the back of the arms by strengthening the upper region of your triceps. You’ll also get rid of bra bulge under the arm and around the back.

women's health - ALTERNATIVE: ROPE PRESSDOWN

STRENGTHENS

TRICEPS

STARTING POSITION

Using the double-rope attachment, face the cable column with your feet together, knees slightly bent, a natural arch in your lower back, and your shoulders back and down. Press the rope down so that your arms begin straight with your hands separated as much as possible. Allow a slight bend in your wrists in this position (A).

MOVEMENT

Keeping your shoulders anchored down, slowly bend your elbows, keeping your upper arms perpendicular to the floor (B). EASY

Pause with your elbows bent and forearms just above parallel to the floor.

Activate your triceps to press the rope down to the starting position with your hands separated (A). HARD

Why It’s Perfect for You

This is a great alternative to the previous movement, the Overhead Rope Extension. This movement has less time under tension but allows for greater attention on the upper region of your triceps. This option is great if you don’t love the staggered stance or overhead position of the Overhead Rope Extension or if you have any shoulder issues.

women's health - HANGING KNEE-UP

STRENGTHENS

ABS AND CORE, SHOULDER GIRDLE

STARTING POSITION

Using the captain’s chair, prop yourself high with your elbows under your shoulders. Aggressively reach your head up toward the ceiling to maintain an energetic lift (A). This creates the ideal foundation from your shoulder girdle.

MOVEMENT

Bring your knees forward and upward by contracting your abs and without using momentum (B). HARD

Pause with your knees at chest height. Your pelvis should tuck under and pull away from the pad just a tiny bit.

Slowly lower your legs back to a straightened, hanging position (A). EASY

Why It’s Perfect for You

This. Will. Make. You. STRONG.

While this exercise is for your abs and core, there is a secondary benefit that comes from propping yourself up in the chair. By aggressively extending upward, you will be pushing with the muscles at the base of your shoulder blades. This improves shoulder-girdle stability. Also, the action of extending toward the ceiling strengthens the area under the arm and around the back that causes bra bulge.

women's health - PLANK ON BALL

STRENGTHENS

ABS (RECTUS ABDOMINIS, TRANSVERSUS ABDOMINIS)

STARTING POSITION

Using a 55- or 65-centimeter physioball, from your knees, place your elbows directly under your shoulders and clasp your hands. This is your foundation, so take your time to set this up strongly. Step back into a plank position with your feet 2 to 4 inches apart. draw inward with your abs, but keep a natural curve in your lower back and avoid flattening it.

MOVEMENT

Hold this position for the time noted in your 90-day training program. You can either use a stopwatch or try your best to count it out in your head.

Why It’s Perfect for You

This is the ultimate functional exercise for core stability and spine support. Its origin is from the world of physical therapy, and it is very important for alignment.

women's health - WEIGHTED BALL FLEXION

STRENGTHENS

ABS (RECTUS ABDOMINIS, TRANSVERSUS ABDOMINIS)

STARTING POSITION

Using a 55- or 65-centimeter physioball, sit on the front quadrant, holding a weight plate across your chest (A). See the inset for how to hold the plate.

MOVEMENT

From the upright seated position, engage your abs and slowly rotate backward as you allow the ball to counterrotate under you just a little bit (B). EASY

Pause on the back end at the point where you feel solid pressure in your core, where you are balanced but not straining.

Squeeze your abs to pull yourself back up to the starting position (A), allowing the ball to counterrotate back to the start. HARD

Hold the plate, 5 to 10 pounds, high on your chest.

Why It’s Perfect for You

This is one of the only weighted core exercises I like for most women. It’s a great way to truly strengthen your core in a functional and aesthetic manner. It will make you stronger by forcing you to balance while you flex up and back.

women's health - BICYCLE

STRENGTHENS

ALL FOUR AB MUSCLES THAT COLLECTIVELY FORM YOUR CORE

STARTING POSITION

Lie on the floor, contract your abs, and bring your elbows and knees together over your torso (A).

MOVEMENT

Extend your left leg outward to a 45-degree angle from the floor, and bring your right knee in toward you. Simultaneously twist and bring your left elbow to your right knee (B). HARD

Pause with your left elbow and right knee touching or as close as possible.

Keeping a contracted position with your shoulders off the floor, immediately switch your elbows and knees so that your right leg extends out and your left knee bends inward. Simultaneously cross your right elbow over to your left knee to complete the movement on the opposite side (C). HARD

Continue alternating your elbows and knees for the entire set. This means that your torso stays in a contracted position with your shoulders off the floor for the whole set.

Why It’s Perfect for You

This is the mack daddy of core movements because it incorporates all the major muscles of your torso. This move creates tightness with some definition, not rigid, sculpted, bodybuilder-style ab muscles. It also serves a very important functional purpose by strengthening the transversus abdominis muscle that supports your spine.

women's health - ALL FOURS CRUNCH

STRENGTHENS

ABS (RECTUS ABDOMINIS, TRANSVERSUS ABDOMINIS)

STARTING POSITION

Lie on your back with your knees bent, feet flat, and hands resting behind your ears. draw inward with your abs (A).

MOVEMENT

initiate action from your core and simultaneously bring your elbows and knees together, attempting to touch them above your navel (B). HARD

Pause at the highest point and contract your abs deeply.

Slowly release, lowering your upper and lower body simultaneously, allowing your arms to return to the starting position in contact with the floor (A). EASY

Why It’s Perfect for You

This is a great basic movement that strengthens torso flexion. Crunch-type movements are valuable for both core contractibility and appearance as long as other core movements complement them. This is the only traditional crunch of the five core movements in this section.

women's health - ALTERNATING DUMBBELL SUPINATED CURL

STRENGTHENS

BICEPS, SHOULDERS (ANTERIOR DELTOIDS)

STARTING POSITION

Stand with your feet together and dumbbells at your sides, touching your thighs, with your palms facing out (a supinated grip). Keep your knees unlocked and your shoulders pulled back and down (A).

MOVEMENT

Without changing your hand position, pull the right dumbbell up to the front of your shoulder (B). HARD

Pause here and squeeze the biceps muscles.

Maintaining your hand position, lower the dumbbell back to the start EASY while simultaneously pulling the left dumbbell up to the front of your shoulder (C). HARD

Continue simultaneous alternating for the full set. One arm will be in the HARD phase, while the other will be in the EASY phase.

Why It’s Perfect for You

Because you are simultaneously alternating, you will increase the pressure and intensity in your muscles by limiting rest time in between reps. This improves the time under tension and creates change. You’ll feel an awesome “pump” after this exercise!

women's health - STRAIGHT BAR CABLE CURL

STRENGTHENS

BICEPS

STARTING POSITION

Begin by facing the cable column with a supinated grip (palms facing out) on the short straight bar attachment. Keep your arms extended, your hands at shoulder-width distance, and your feet together. Stand tall with a natural arch in your lower back, your shoulders pulled back and down, and your chest forward (A).

MOVEMENT

Bend at the elbows without moving your upper arms. Contracting your biceps, pull the bar up to your collarbone (B). HARD

Pause in the top position, keeping tension on your biceps.

Keeping your upper arms perpendicular to the floor and your shoulders locked, slowly lower the bar back to the start (A). EASY

Why It’s Perfect for You

The bi in biceps indicates there are two “heads” to your upper arm muscles. This movement complements the previous exercise, the Dumbbell Hammer Curl, because each exercise addresses one head of the biceps. This movement makes the arm stronger, while the previous one creates shape and definition.

women's health - DUMBBELL HAMMER CURL

STRENGTHENS

BICEPS, SHOULDERS (ANTERIOR DELTOIDS)

STARTING POSITION

Begin in a seated position with dumbbells hanging at your sides in a neutral grip (palms facing each other). Sit tall with your chest forward and your shoulders back and down (A).

MOVEMENT

Without changing your hand position, contract your biceps and pull the dumbbells up until the ends nearly touch the front of your shoulders (B). HARD

Pause in this position and squeeze your biceps.

Keeping your shoulders anchored down and back, slowly lower the dumbbells back to the start (A). EASY

Why It’s Perfect for You

This particular hand position makes for amazing definition and roundedness in the front of the upper arm. The seated position lets you focus all energy on the movement.

Maintaining a neutral grip allows your muscle to develop in a narrow and rounded way, rather than creating thickness. Men like thick, full biceps and women tend to prefer rounded, thin biceps.

women's health - OVERHEAD ROPE EXTENSION

STRENGTHENS

TRICEPS, SHOULDER STABILIZERS

STARTING POSITION

Using the double-rope attachment, face away from the cable column in a staggered foot stance. Extend your arms outward until they are straight with nearly locked elbows. Anchor your shoulders down toward your hips and maintain this position (A).

MOVEMENT

Without changing the angle of your upper arm, allow your elbows to bend so that your hands move over your head toward the cable column (B). EASY

Pause with your elbows bent around 90 degrees.

Activate your triceps to drive your arms back to the starting position with elbows nearly locked (A). HARD

Why It’s Perfect for You

I love how this movement keeps tension on the triceps, allowing for more time to build strong arms. It also helps to improve shoulder stability and to eliminate bra bulge under the arm and around the back, trouble zones for many women.

women's health - DUMBBELL FRENCH PRESS

STRENGTHENS

TRICEPS

STARTING POSITION

Lie on a flat bench with your feet up and dumbbells extended together directly over your chest in a neutral grip (palms facing each other). Allow a natural arch in your lower back, and actively press your shoulders down toward your hips (A).

MOVEMENT

Without changing the position of your hands, bend your elbows and slowly lower the dumbbells next to your ears (B). EASY

Pause with the dumbbells next to your ears.

Activate your triceps to push the dumbbells back to the start, ending with nearly locked elbows (A). HARD

Why It’s Perfect for You

This is the perfect complement to the last exercise, the Straight Bar Cable Pressdown, because of the hand position. This movement targets the triceps and creates definition in the middle of your upper arm. By anchoring your shoulders down toward your hips, you also improve shoulder stability.

women's health - STRAIGHT BAR CABLE PRESSDOWN

STRENGTHENS

TRICEPS

STARTING POSITION

Begin by facing the cable column with an overhand grip (palms facing down) on the short straight bar attachment. Stand with your feet together and your arms extended. Press the bar down so that your hands and the bar are touching your thighs. Draw your shoulders back and down, lift your chest, and maintain a slight arch in your lower back (A).

MOVEMENT

Without moving your upper arms, bend your elbows until the bar ends in front of your chest (B). EASY

Pause in this position without releasing your shoulders.

Contract the back of your arms to press the bar back to the start, ending with your elbows nearly locked and the bar touching your thighs (A). HARD

Why It’s Perfect for You

I love the way the straight bar targets the back of your arms. This is by far my favorite triceps exercise because it’s so effective. It emphasizes the upper region of your triceps, which tend to be weak and underworked.

women's health - DUMBBELL UPRIGHT ROW

STRENGTHENS

SHOULDERS (DELTOIDS), TRAPS

STARTING POSITION

Stand with your feet separated by 2 to 4 inches, holding dumbbells in an overhand grip in front of your thighs. Keep your knees unlocked, and allow a natural arch in your lower back (A).

MOVEMENT

Row the dumbbells in a direct upward line toward your shoulders, leading with your elbows. HARD

Pause very briefly at the top, ending with your elbows slightly higher than your shoulders and dumbbells directly in front of your shoulders. Allow the shoulders to elevate upward just a tiny bit (B).

Slowly lower the weights to the start with dumbbells in front of your thighs (A). EASY

Why It’s Perfect for You

I like this dumbbell version of an upright row because it allows your arms and shoulders to move independently and more naturally compared to a barbell version. You can make small adjustments in your hand placement at the top to ensure sufficient pressure in your muscles. This movement creates an awesome fullness in your deltoid muscle, making your entire arm look more defined. While it’s primarily a shoulder exercise, it also makes your biceps look great.

women's health - DUMBBELL BENT ARM SIDE RAISE

STRENGTHENS

SHOULDERS (DELTOIDS), TRAPS

STARTING POSITION

Stand, holding dumbbells, with your feet together and your arms bent at your sides so that your elbows create a 90-degree angle. This means that the dumbbells are directly in front of your elbows (A).

MOVEMENT

Keeping your shoulders pressed down toward your hips, maintain a constant angle at your elbows and raise your arms out to the sides and up (B). HARD

Pause at the top with your arms parallel to the floor. Do this exercise in front of a mirror to make sure the dumbbells are positioned so that you cannot see your elbows.

Keeping your elbow angle the same, lower your arms back to the start (A). EASY

Why It’s Perfect for You

By performing this movement with your arms bent, you are better able to work against gravity to create roundness and definition in your shoulders.

Strength training is all about working against gravity. When your arms are in the straight position, they create a longer lever. This means that it is harder to get from point A to point B at any given weight. So a straight arm would require using lighter weights and therefore may not overload the deltoids sufficiently.

women's health - BARBELL OVERHEAD PRESS

STRENGTHENS

SHOULDERS, TRICEPS

STARTING POSITION

Adjust the bench to a fully upright seated position. grasp a shorter barbell with your hands slightly wider than your shoulders and press it into the overhead position. (You may need to ask spotters to hand the bar to you.) Release your shoulders down toward your hips while your arms are fully extended but not locked at the elbow. Maintain a slight arch in your lower back (A).

MOVEMENT

Allow your arms to bend so that your elbows rotate forward and end directly below your hands with the bar in front of your collarbone (B). EASY

Pause with the bar in this position.

Press the bar up, bypassing your face, and then arc backward to end directly over your head (A). HARD See inset.

Why Start in the Up Position?

Lowering the weight (called the “eccentric” or easy part of the lift) prepares your muscles for the harder “concentric” phase.

Why It’s Perfect for You

Tank top alert! Nearly every client of mine wants definition in the front of the shoulders. This movement does it and makes your arms look amazing! The overhead pressing movement is really important for overall upper-body strength.

By supporting your body and back in a seated position, you are better able to focus your energy on the movement. Standing exercises disperse energy, making it harder to focus on the task at hand. Sitting also minimizes overusing your lower back during the Hard phase.

women's health - FLAT DUMBBELL FLY

STRENGTHENS

CHEST, SHOULDERS, ARMS

STARTING POSITION

Lie on a flat bench with your feet up and hold dumbbells together directly over your chest using a neutral grip (palms facing each other). Press your shoulders down toward your hips, and allow a natural arch in your lower back (A).

MOVEMENT

Keeping a constant bend in your elbows, allow your arms to open outward in line with the middle of your chest (B). EASY

Pause with your upper arms parallel to the floor and your hands in line with your chest.

Contract your chest muscles and arc the dumbbells back to the start with your palms facing each other (A). HARD

Why It’s Perfect for You

This move improves your chest strength without building muscle outward. It tones and tightens the area around your bra band as well as your arms. You’ll create nice definition across your chest and eliminate any unwanted bulges around your bra straps.

women's health - FLAT BENCH PRESS

STRENGTHENS

CHEST, SHOULDERS, TRICEPS 

STARTING POSITION

Using a full-length Olympic bar, lie on the bench with your feet up and your hands placed wider than your shoulders. unrack the bar and bring it directly over your chest with your arms fully extended and unlocked at the elbow. Actively depress your shoulders down toward your hips (A).

MOVEMENT

Bend your arms and allow the bar to slowly lower toward your chest. Aim for the middle of your chest directly over your nipple line (B). EASY

Pause with the bar just above your chest.

Activate your chest muscles and press the bar straight back to the start (A). HARD

Look for the widest marks on the bar and place your hands so that your pinky finger is just inside this mark.

 

Why It’s Perfect for You

This might be the best overall cheststrengthener of all. It is also a great foundation for many other movements and activities. This will improve your push-ups and chaturanga in yoga, while also targeting your triceps.

women's health - INCLINE DUMBBELL PRESS

STRENGTHENS

CHEST, SHOULDERS, TRICEPS

STARTING POSITION

Bring two dumbbells together over your chest while lying on a bench that is adjusted to a 45-degree incline. Extend your arms toward the ceiling, perpendicular to the floor, with your elbows unlocked. Allow a natural arch in your lower back (A).

MOVEMENT

Pushing your shoulders down toward your hips (away from your ears) and against the bench, bend your elbows and open your arms outward (B). EASY

Pause with the dumbbells over your elbows, near 90 degrees and directly out from your sides.

Contract your chest muscles and push the dumbbells back to the start (A). HARD

Why It’s Perfect for You

Women tend to be disproportionately weak in the chest. This movement strengthens the chest while also tightening up the triceps. It creates nice muscle definition in the front of the shoulders, making you look amazing in a strapless dress.

women's health - LYING DUMBBELL PULLOVER

STRENGTHENS

LATS (BACK), TRICEPS, CORE

STARTING POSITION

Lie on a flat bench with your feet up, holding one dumbbell with your arms extended. Keeping your abs contracted, allow a natural arch in your lower back. Push your shoulders down toward your hips (away from your ears) and against the bench (A).

MOVEMENT

Keeping your shoulders locked in the starting position and your arms straight, slowly arc the dumbbell overhead, ending with your arms next to your ears (B). EASY

Pause in this position.

Activate the muscles of your midback and triceps (back of your arms) to push the dumbbell back to the start (A). HARD

 

Why It’s Perfect for You

This move does triple duty. While it’s primarily a back exercise, it also works your triceps and abs hard. It’s amazing for tightening the backs of the arms and the flabby trouble zone around your bra strap.

women's health - SEATED UPRIGHT CHEST FLY

STRENGTHENS

CHEST, ARMS, SHOULDERS

STARTING POSITION

Position the seat of the chest fly machine so that the handles are at the height of your chest. grasp the handles and bring your hands together in front of your chest. Actively push your shoulders down toward your hips, away from your ears. Allow a natural arch in your lower back (A).

MOVEMENT

Keeping your shoulders pressed down and your chest lifted, allow your arms to open outward. Keep a slight bend and constant angle at your elbow (B). EASY

Pause in the open position with your hands in line with your chest at your sides (see inset).

Contract your chest muscles and bring your hands back together to the starting position (A). HARD

Why It’s Perfect for You

This movement strengthens your chest in a way that minimizes outward development and creates a very flattering décolleté, enhancing shape and cleavage in the chest. While this is primarily a chest exercise, it also makes women’s biceps look great.

women's health - ASSISTED PULLUP

STRENGTHENS

LATS (BACK), BICEPS, SHOULDERS

STARTING POSITION

Grasp the assisted-pullup machine with a neutral grip (palms facing each other) and place your knees on the kneepad. Pull your shoulders back and down and lock in this position. Holding this position, simultaneously bring the other knee onto the pad as you lift up into the top starting position (A).

MOVEMENT

Keeping your shoulders drawn inward, slowly lower your body until your arms are fully lengthened (B). EASY

Immediately activate your back muscles and pull yourself upward to return to the starting position (A). HARD

Pause at the top position before lowering.

Alternative: Band-Assisted Pullup

If your gym doesn’t have an assisted-pullup machine, you can get the same effect with a large circular workout rubber band and a pullup bar. Secure the band around the middle of the bar, allowing the other end to fall.

Grasp the bar with a neutral grip or palms-facing-you grip. Pull yourself up and slip your foot or knee onto the loop in the band. Keeping your shoulders drawn in, slowly lower yourself until your arms are straight. The band will stretch under your weight. The tension in the band will assist you as you do the pullup.

Why It’s Perfect for You

Traditional wide-grip pullups can be difficult to perform and they build wide backs.

The narrow neutral grip strengthens and tightens your back and core area from your underarm to your hip bone. It targets bra bulge under the arm and around the back, trouble zones for many women. Yay!

women's health - BENT–OVER BARBELL ROW

STRENGTHENS

MIDDLE AND UPPER BACK, BICEPS, CORE

STARTING POSITION

Grasp a shorter barbell with your hands shoulder-width apart and palms facing out. Separate your feet by 2 to 4 inches and allow your arms to hang down toward your knees. Bend your knees and reach your hips back until your hands are in front of your knees. Keeping your abs strongly engaged, allow a slight arch in your lower back (A).

MOVEMENT

Bring your shoulder blades together and pull the bar toward you until it touches your torso just above your navel (B). HARD

Pause with the bar touching your torso, your chest forward and your shoulders back and down.

Keeping your shoulders drawn inward, release the bar back to the start (A). EASY

Why It’s Perfect for You

The traditional wide stance will put too much pressure on your lower back because of your wider hips. You’ll feel more stable (and protect your lower back) if you keep your feet close together. By bending forward at an angle, this exercise hits the back at the bottom of the shoulder blades to improve shoulder stability. The narrow underhand grip allows you to strengthen your back without creating width. The hand position puts emphasis on the biceps.

women's health - SEATED CABLE ROW

STRENGTHENS

MIDDLE AND UPPER BACK, SHOULDERS

STARTING POSITION

Clip a “double d” handle to the cable and sit down, placing your feet securely on the footplate. Keep your knees bent, maintain a slight arch in your lower back, and lift your chest with your shoulders drawn back. grasp the handles with each hand, palms facing each other (A).

MOVEMENT

Bring your shoulder blades together as you pull your elbows back and your hands toward your torso (B). HARD

Pause with your hands just above your navel, your chest forward and your shoulders drawn back and down.

Keeping your shoulders back and down, allow your arms to extend and return to the starting position (A). EASY

Why It’s Perfect for You

Similar to the Reverse Grip Pull-down, this movement strengthens your back without creating width between your shoulders. By actively pushing your shoulders down throughout the movement, you get functional core strength as well. It also makes your upper back look awesome!

women's health - REVERSE GRIP PULLDOWN

STRENGTHENS

LATS (BACK), BICEPS, SHOULDERS

STARTING POSITION

Sit with your knees securely anchored under the lat machine’s pad. Raise your arms and grasp the bar hanging from the cable with your hands shoulder-width apart and palms facing you, which is called an underhand grip. Lean back slightly, lift your chest upward, and pull your shoulders back and down. Keep your arms fully extended without locking elbows (A). See inset 1.

MOVEMENT

Bring your shoulder blades together and use your upper back muscles to pull your arms toward you (B). HARD

Pause with the bar close to your upper chest, and squeeze your shoulder blades together (see inset 2).

Keeping your shoulders pulled back and down, straighten your arms to allow the bar to return to the starting position (A). EASY

During the pause, allow an arch in your lower back and aggressively contract your upper back.

Extras: I reverse the traditional overhand position on this exercise for two reasons: (1) It is not the ideal positioning for optimal shoulder function. (2) The overhand position causes a widening of the shoulders and upper back. Men like this “cobra look” on themselves. But we women don’t care for building these “wings.”

Why It’s Perfect for You

The reverse-grip hand position puts more emphasis on your back and tightens up the area around your underarm without creating width. This is the best remedy for bra bulge under the arm and around the back, trouble zones for many women. This movement also strengthens and tightens the triceps (the backs of the arms). This is an important exercise for shoulder health and injury prevention.

women's health - CALF RAISE

STRENGTHENS

CALVES, LOWER LEG STABILIZERS

STARTING POSITION

Stand on a stable box or stair step so that half of each foot is off the box or stair and your body weight is on the balls of your feet. Your feet should be parallel to the floor. Hold a dumbbell in the vertical position tightly to your chest. Stand tall and allow a natural curve in your lower back (A).

MOVEMENT

Mentally focus your attention on your core for balance, and slowly rise up onto your toes (B). HARD

Pause at the top and squeeze your calves to rise as high as possible.

Slowly lower back down until your heels are just a tiny bit below parallel to the floor. EASY

Why It’s Perfect for You

Calf Raises improve ankle and lower leg function, helping to support all of your activities. Improved balance and stability in your ankles and feet are essential for injury prevention. Ankles are often neglected, and strong ankles and lower legs are the foundation of everything that you do. This movement appears in all of my 90-day training programs because it is so important. Make time to perform it!

women's health - DEADLIFT

STRENGTHENS

NEARLY EVERY MUSCLE IN THE BODY. AND THAT’S WHY I LOVE IT.

STARTING POSITION

Begin standing with a shorter barbell in an overhand position in front of your thighs, with hands slightly wider than your shoulders. Keep your chest lifted and your shoulders pulled back and down (A). Turn your feet outward to 11:00 and 1:00 and keep your knees unlocked (see inset). Throughout the exercise, maintain an arch in your lower back and contract your abs.

MOVEMENT

Keep your chest lifted high and bend your knees, allowing your hips to reach back as if sitting into a chair. Keep your arms in a dead hang, and allow the bar to slide down your legs (B). EASY

Pause at the bottom with the weight plates hovering just above the ground, your hips reaching back and your chest lifted up high.

Keeping your chest lifted, push into your heels, maintain a dead hang with your arms, and push up to the starting position (A). HARD

Your feet should be shoulder-width apart and toes turned outward slightly.

Why It’s Perfect for You

The Deadlift is one of the most revered and important exercises of all. When done properly, it strengthens the entire body in a highly functional way. It is a form of a squat, but because the weight is in front of your body, it works better for women than other squats. In this case, your “pulling” muscles hold the bar, whereas in a traditional squat, your “pushing” muscles hold the weight. Women are built for pulling, not pushing.

women's health - BENCH STEPUP

STRENGTHENS

GLUTES, HAMSTRINGS, QUADRICEPS, CORE

STARTING POSITION

Stand facing a stable bench or step, holding dumbbells at your sides. Place your right foot onto the bench with your toes turned out to 1:00, and lean slightly forward. Keep a slight arch in your lower back throughout the exercise (A).

MOVEMENT

Press into the arch of your right foot and step onto the bench. HARD

Bring your left foot up to stabilize your balance (B), then immediately step back down with your left foot, ending in the starting position (A) and leaving your right foot on the bench. EASY

Keeping tension on your right leg at the starting position, pause before pressing back up onto the bench with your right leg. You will repeat all reps on the right leg before switching feet.

Extras: The Walking Lunge and Bench Stepup are single-leg exercises that mimic natural human activity, whereas other isolated single-leg exercises may require too much balance for beginners. Focus all of your effort and attention on the movement, not on balance and coordination.

Why It’s Perfect for You

This movement is called a “level change,” meaning you raise or lower your entire body, and is important for optimal lower-body function. This kind of movement keeps you strong for climbing stairs and other everyday activities. It’s also a cool exercise because technically it focuses on one leg at a time, but in a way that mimics everyday movement. It emphasizes your hamstrings as hip extensors, bringing balance to your lower-body mechanics.

women's health - GOBLET SQUAT

STRENGTHENS

GLUTES, HAMSTRINGS, QUADRICEPS, CORE

STARTING POSITION

Stand with your feet shoulder-width apart and toes pointing to 10:00 and 2:00. Hold one end of a dumbbell against your chest, keeping contact throughout the movement (A). Stand tall with your knees unlocked.

MOVEMENT

Allow your hips to drop straight down, ending with your butt below your knees and your chest lifted (B). EASY

Pause at the bottom, but keep tension on your heels and butt.

Press into your heels, keep your posture tall, and lift straight up as you return to the starting position (A). HARD

 

Keep your abs engaged (see inset 1) and maintain a slight arch in your lower back (see inset 2).

Extras: You may be wondering: Why not do a Back Squat or a Barbell Hack Squat? Well, those traditional squats work great for men because of their narrow and closed pelvis. For women, these versions restrict movement in the knees and hips and put more emphasis on the quadriceps. Women are already quad dominant and need to balance this with more posterior chain exercises like this one. This version emphasizes the glutes and hamstrings.

Why It’s Perfect for You

This version of a traditional squat puts your hips in an unlocked position so that you can activate all of the related muscles better. Other squat variations tend to emphasize the quadriceps. This version puts more emphasis on the glutes, hamstrings, and core stabilizing muscles. It is hands down my favorite squat for women.

women's health - LEG EXTENSION

STRENGTHENS

QUADRICEPS, TIBIALIS ANTERIOR (FRONT OF SHIN)

STARTING POSITION

Adjust the seat and ankle arm so you are positioned with your knees next to the rotation joint of the leg extension machine and the ankle arm is just above your feet. Allow a natural arch in your lower back. Anchor yourself by holding the handles of the machine. Flex your feet with your toes turned outward at 11:00 and 1:00 (A).

MOVEMENT

Contract your thighs and extend your legs outward until your knees are fully open, nearing a locked position (B). HARD

Pause with your legs fully extended and straight, feet flexed toward you.

Slowly bend your knees and lower your feet back to the starting position under control (A). EASY

Be conservative and use lighter weights to start.

 

Why It’s Perfect for You

The female body’s wide hips, while custom-made for childbearing, cause a pronounced weakness of the quadriceps. This exercise corrects any imbalances among the four quadriceps muscles to promote healthy knee alignment and tracking.

women's health - WALKING LUNGE

STRENGTHENS

HAMSTRINGS, GLUTES, QUADRICEPS

STARTING POSITION

Stand with your feet together and your arms at your sides holding dumbbells. Stand tall with your shoulders back and down, and keep your knees unlocked.

MOVEMENT

Take a large step forward with your right leg, landing on your right heel with your toes turned out to 1:00 (A). Allow your back leg to relax so that your knee drops toward the floor. EASY

Pause briefly here with your weight on your right heel.

Push into your right heel to stand up and step forward, returning to the starting position (B). HARD Immediately step forward onto your left leg and repeat the movement (C), alternating sides as you move forward in space.

Why It’s Perfect for You

Because you are moving forward in space, this exercise mimics the natural movements of walking and running, strengthening the related muscles. It puts the ideal amount of good stress on your hamstrings and glutes.

women's health - LEG CURL

STRENGTHENS

HAMSTRINGS

STARTING POSITION

Position yourself so that your knees are just below the pad of the weight machine and the padded ankle roller hits between your calf muscle and your Achilles tendon.

With feet flexed, turn them out to 11:00 and 1:00. Slightly arch your lower back. grab the handles (A).

ADVANCED ALTERNATIVE

Position yourself as described above, but rise up on your elbows, keeping them just under your shoulders (see inset). This option isolates the hamstrings even more and is therefore more challenging.

MOVEMENT

Keeping your feet flexed, contract your hamstrings and pull your heels toward your butt (B). HARD

Pause without changing the arch in your lower back.

Then slowly lower your heels back to the start (A). EASY

Keep your chest lifted up and outward if performing the Advanced version.

 

Why It’s Perfect for You

Strengthening and toning the hamstrings will make the backs of your thighs look awesome. This move concentrates the resistance completely on this often weak muscle group as the knee flexes. What’s more, the exercise strengthens the muscles and tendons surrounding the knee joint, which is important for women, especially since they are particularly prone to knee injuries like ACL tears.