13 of the best exercises for women

CHEST: Single-Arm Dumbbell Bench Press The benefit: This exercise works your glutes and abs as hard as it works your chest and triceps. So you'll tighten your hips and core as you tone your upper body.

13 of the best exercises for women

UPPER BACK: Swiss-Ball L Raise The benefit: This exercise targets your upper back. By working these key muscles, you& improve your posture, shape the back of your shoulders, and look great in a backless dress.

13 of the best exercises for women

TRICEPS: Swiss-Ball Lying Triceps Extension The benefit: Lying on a Swiss ball forces your core to work harder to keep you stable. So you work your abs as you shape the backs of your arms.

13 of the best exercises for women

SHOULDERS: Scaption and Shrug The benefit: When you raise the dumbbells to start this exercise, you target the front of your shoulders as well as your rotator cuff. Then comes the shrug. This part of the move helps better balance the muscles that rotate y

13 of the best exercises for women

LOWER BACK: McGill Curlup The benefit: This exercise works your entire abdominal muscle complex while keeping your lower back in its naturally arched position. So it minimizes stress on your spine ~Cat~

13 of the best exercises for women

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Cross-body mountain climber Get into a push-up position with your arms straight (a). Bring your right knee towards your left elbow (b), return to start and then bring your left knee to your right elbow. Continue to alternate at a fast pace.

15-minute workout: 100% toned

Jumping lunge Step forward with your left foot and lower into a lunge (a). Jump up (b), swing your arms forward and switch legs in mid air, like scissors. Land in a lunge with your right leg forward (c). That’s one rep.

13 of the best exercises for women

CALVES: Single-Leg Donkey Calf Raise The benefit: This simple exercise helps shape your calves in the comfort of your living room.

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