Body Toning For Women

November/19/2010

This routine is designed to target the abs and glutes (common trouble areas for women), while strengthening the core and lower back. Perform the set of exercises three nonconsecutive days a week. This allows you to see results, while not burning your body out.

For each exercise, perform as many reps as you are able, while completing the required number of sets. For example, if we have written three sets for an exercise, do as many reps as you can for three sets while still maintaining proper form. We have provided estimated repetitions you should aim for - but feel free to surpass or do fewer - whatever your body requires.

Dumbbell Toe Touch

STEP 1. While on your back, hold a single light dumbbell in both hands. Raise your legs until they are perpendicular to the floor. Extend your arms upward, ensuring that the dumbbell is roughly held over your chest.

STEP 2. Keep your legs stable without placing a bend as you lift your chest and shoulders off the floor to try to touch your feet with the dumbbell.

STEP 3. Return to starting position and repeat.

Offset Squat

STEP 1. Hold a light dumbbell by your side as you lift your right foot so that you are balancing on your left. Then, raise your right arm straight out in front of you to shoulder level, as illustrated.

STEP 2. Squat down in this position until your thigh is close to parallel to the floor (or as close as you can get it).

STEP 3. Pause, then slowly return to the starting position.

Bar Crunch

STEP 1. Lie on a bench, knees bent, feet together, with an empty bar held above, shoulder-width apart.

STEP 2. Keep your elbows straight as you crunch up by lifting your upper back and shoulders off the bench. Keep the bar extended upward.

STEP 3. Slowly return to the start position and repeat.

Sprinter

STEP 1. Lying on your back, keep your hands at your side, legs extended straight, and heels held about 5 inches off of the floor.

STEP 2. Slowly, start sitting up while elevating your left arm with the elbow bent so it resembles a sprinter's pumping motion. At the peak of the situp, bring your right knee to your chest.

STEP 3. Return to the start, keeping your legs raised, and repeat with the opposite arm and leg.

Reverse Hyperextension

STEP 1. Lie facedown on a bench, but allow your legs to hang off the end. Wrap your arms around the underside of the bench.

STEP 2. Lower your legs as far as you are able, then, while keeping your legs straight and together, lift them until they are just past being parallel to the floor.

STEP 3. Pause, then lower and repeat.

Lunging Step Up

STEP 1. Hold a pair of dumbbells and stand 2-3 feet from an exercise bench. Place your right foot on the bench and the left foot on the floor.

STEP 2. Drive your right heel down and pull your left leg up but only allow your left toes to touch the bench.

STEP 3. Lower your left leg first, and then your right. Repeat, this time lunging up with your left leg.

Romanian Barbell Deadlift

STEP 1. Hold an empty barbell bar with an overhand grip, shoulder-width apart, and stand with feet hip-width apart with knees slightly bent.

STEP 2. Hold a barbell with straight arms in front of your thighs and without rounding your back or changing the slight bend in your knees, lean forward from your waist while lowering the bar until your torso is parallel to the floor.

STEP 3. Pause, then rise to the start position.

Bar Squat

STEP 1. Place an empty barbell bar across your upper back and stand with your feet hip-width apart.

STEP 2. Lower your hips until your thighs are parallel to the floor. Push back up a quarter of the way, pause, then go back down to parallel.

STEP 3. Pause again, then return to the start.

Walking Lunge Twist

STEP 1. Hold a 10-25 pound plate out in front of you, and stand with your feet hip-width apart, as illustrated. The weight plate should be positioned in front of your chest with your elbows slightly bent.

STEP 2. With your right leg, lunge forward about 3 feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. At the same time, twist your upper body roughly 90 degrees to the right.

STEP 3. Twist and step back to the start position, then repeat, stepping with the left leg and twisting to the left. As you do the exercise, you will be "walking" across the floor, so make sure you have a clear path in front of you.

Twisting Windmill

STEP 1. While lying on your back, extend your arms out to the sides at shoulder height. Raise your legs until they are perpendicular to the floor.

STEP 2. Gradually lower your legs to one side of your body so you meet the floor a few inches away from your hand.

STEP 3. Pause, then bring your feet back to the center. Repeat, but bend your legs to the other side.

*Please Note all exercises and pictures are taken from the Iphone iFitness Application.